Warm-Up.
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side
Static Hang x MAX seconds
Followed by…
Four Sets each side:
Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack
Followed by…
Run 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers
Then…
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
Warm-up
A) Lunges with 2×32 Kb’s.
B) 1st Amrap= 10 rounds + 20 DU
2nd Amrap= 3 rounds + 3 BJ
Man maker: Push-up + row + push up + burpee + cluster with 2 Db’s of 15kg.
3th Amrap: 5 rounds + 6 push-ups.
A.
25/35/35 – didn’t have any weights between 35 and 50 and 35 was hard. Sooooo
1B. 8 + 10
2B. 3+ 3 – are man makers supposed to be squat clean or power? 25# DB
3B. 6+ 6 – was starting to fail the push ups.
A: 2x 20, 25, 30 kg db; weight in first two sets was too light; struggling in third set
B: 6 + 23; 2 – 1; 5 + 1 ; man-makers @15 kg
Yesterday’s
A. Hang clean
105, 105, 110, 115
Hang clean + clean
120, 125, 125, 130, 135, 135
B. E4M for 16 min
15 cal AB
5 cleans – 120
1:39, 1:36, 1:35, 1:36
Worked on BMU trying to eliminate the chicken wing.
Great WU!!
A. E2 M for 6 minutes – DB walking Lunges x 20
35# UB / 45# UB / 55# 10/5/5
B1. AMRAP 5 min – 20 DU + 10 Air Squats
***7 rounds + 25 reps (36 reps less than 2018)
B2. AMRAP 5 min – 5 MM @ 35# DBs + 10 BJ
***2 Rounds + 4 MM (11 reps less than 2018)
B3. AMRAP 5 min – 5 T2B + 10 Push Ups
***7 Rounds + 7 Reps (2 reps more than 2018)
Big weight Candy – knocking it out of the park today.
… warm-up as Rx
A. DB Walking Lunge x 20 steps (OT2M)
3 sets w/ 55# KBs
B1. AMRAP5 of: 100′ Shuttle Run (4×25′) | 10 – Air Squats
8 Rounds + 100′
B2. AMRAP5 of: 5 – Man-makers w/ 30# DB) | 10 – 24″ Box Jumps
3 rounds + 1
B3. AMRAP5 of: 5 – TTB | 10 – Push-ups
7 rounds + 5
… good grind – kipping TTB were smooth (pain-free) but my skeleton sounded like a bowl of Rice Krispies doing them #mid40mobility
Sprint Conditioning (home/ Sean) WU A. EMOM 6 min (6 sets) Plate hold Lunges (25) x 20 B. 5 min AMRAP 20 situps 10 Air Squats Results: 5+20 Sean: 5+10 Rest 1 min C. 5 min AMRAP 5 DB MMs (55/45) 10 Box Step ups (30) Results: 2 rds + 5 MMs /3 BSU Sean: 2 rds + 5 MMs Rest 1 min D. 5 min AMRAP 5 T2Bs /K2Es 10 Pushups Results: 8 rds These workouts were beatdowns but great tests of fortitude and spirit. Sean is training to race so it gave him a simulation of holding on… Read more »
A. Done with 50s
B. 7 rounds + 5, 2 rounds 6 jumps, 6 rounds
A. Every 2 mins 20x walking lunges @ 2x28kg
B. 5 mins 20 DU’s + 10 air squats
7rds + 10
5 DB mm + 10 Box jumps
4rds + 2
5 TTB + 10 PU’s
7rds + 5
Yesterday’s
Every 90 seconds 2 hang squat cleans
130lbs /135/140/140
Every 90 seconds 1 hang squat + 1 squat clean
150/155/160/165/170/170
Every 4 min
20 cals airdyne
5 power cleans 140 rd 1. 135 rd 2,3,4
My 140 power cleans were ugly. However I was able to touch and go for 135. Thinking I hit the bike too hard rd1 and paid for it.
2;12/2:00/2:00/2:02. Fun one.
Every two minutes, for 8 minutes (4 sets): Dumbbell Walking Lunge x 20 steps @ 10X0 20,25,30,35kg Go heavy the final steps should not be performed without struggle. B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats 7 +20 rounds Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Man-Makers 10 Box Jumps (24″/20″) 3 rounds Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Push-Ups 8 rounds 7×3 kipping ring muscle… Read more »
Great numbers!
Thanks mate! Dumbbell man makers suck ?