Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
A. No matter how many times I try hip thrusts, still don’t feel like I’ve got them.
5 x 275, awkwardly and painfully, not even 70% 1RM DL
B. Rx 3 + 3 still on the mend, lung capacity shot
A. Done but wirh addition of ghd raise and DL x3
B. 10:00 AMRAP: 30 Double Unders 10 Dumbbell Snatch + 2 Alternating Overhead Reverse Lunges, 15 kg
6 rds + 3 DU
A: up to 140 kg
B: 3 rounds + 31 reps @20 kg dumbbell
Did yesterday and today
185 split jerk
And 4 pull ups into the round of 18
Today
Got 4 rounds and 8 snatches, changed to 10 OH walking lunges.
Did today’s B and Tuesday’s A.
A. 2 snatch lift off + hang snatch
75, 75, 80, 85, 85, 90, 90, 95, 95, 100
B. 4 + 8 DB snatch & 2 RL
My feet were cramping and I should hurried a bit more to finish that last round. Oh well.
A.
BB Hip Thrusters x 5 @ 20X1- 165#, 185, 205, 225, 245
Band Resisted Face Pulls x 15 @ 21X1 – don’t have a small enough band, but was able to create my own “cable + weight” using 5# to work for me.
B. AMRAP 10 min – RX – 4R + 30 DU
30 DU
10 Alt DB Snatch + 2 Alt OH rev lunges
***4 reps less than my best
C. 3 Rounds
Tap crunches x 5
Glute Bridges x 5
Tap cruches x 5
Glute bridges x 5
Tap crunches x 5
Glute Bridges x 5
A.
145# hip thrusters
15 face pulls with medium red band
B.
2 rounds +34, 50# dumbbells
A. 5x hip thrusters
140, 150, 155, 160, 160kg
15 x face pulls with dark blue band
B. @24kg KB
4rds + 30 DU’s
Hooped lastnight. Legs dead
5×145 hip thrusts
5×15 banded face pulls
5 rounds + 30 dbu 2alt snatch 4 reverse lunges
40 lb dB
A. 80 kg hip thrust
B. 4 rounds RX
Feeling beated up also! Need some rest
5 sets of:
A1. Deadlift 21X1: 5 w/ 275#
(Rest 60s)
A2. Banded Face Pulls 21X1: 15 w/ green band
(Rest 60s)
B. As Rx: 5 rounds + 10
… moving steady but feeling beaten up today … yoga tomorrow.
Great score for feeling tired! Well done!
A. 225#x10 all sets, pretty limited with only an old blanket as a BB pad. face pulls done with red x-over symmetry bands.
B. 4 rounds even, tough for me to go much faster and stay under control with the OH lunges.
Great work TLH! I felt the same way on the OH lunges…super rickety…must be a master category issue…lol
Warm UP done
A: 150kgs and green band
B: 4 rounds + 33 reps
Up to 160 kg hip thruster.
Amarap 5 l+30dubs
12 minutes to work to a moderate to heavy 5 back squat
@120kg About 80%
5 rounds
Barbell hip thrust 110,120,125,125,125kg pretty weak considering 1RM deadlift is 180
5×15 face pulls
3×20 back extensions
Wod 12 min AMRAP
30 du
20 wall balls
10 heavy dumbbell snatch @32.5kg – single reps
4 rounds +26