Warm-Up.
One set of:
Band-Assisted Hip Flexor Stretch x 60 seconds per side
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Banded Monster Walks x 16 steps (forward)
Banded Monster Walks x 16 steps (backward)
Banded Lateral Walks x 16 steps each direction
Banded Air Squats x 15 reps @ 3111
Then…
A.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
“AB-3”
For max calories:
3 minutes of Assault Bike
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.
Warm-up
A) 150kg
B) 58 cal. I’m sure i could go harder but i was too much conservative 1st minute.
A) 380. New PR! (Old PR 360)
B) 66 cal.
Haven’t done a true 1RM in 8mo, worked off of estimated 370 for this cycle. At 204lbs BW:
95% @350 – Smooth
101% @375 – Great out of the hole but couldn’t get it. Still feeling strong though!
AB-3: 77 cals
2020 goal is 400lbs!!
For warm up I did Invictus squat day warm up that was posted a while ago in the blog with the Dirty 30 warm up! Love it and the 30 strict pull ups are getting better and faster each time. A. Back squat – up to 175# (5# less than 1 RM) I attempted 180 but dropped toooo low and couldn’t get out of the hole. But glad that I’m in the ball park considering I’ve not done a lot of squats lately. B. AB-3 – 33.8 Cal Work in progress I guess…but I’m told considering my size the AB… Read more »
Great work all around! I might have to pick up an AB this year to get in on the fun!
I remember Chris M mentioning wanting an AB for xmas, getting it and wanting to get rid of it in Jan haha
Very impressive squatting 5# of 1-rm still
Suggested sets:
*Set 1 – 3 reps @ 70%
140
*Set 2 – 2 reps @ 75%
160
*Set 3 – 1 rep @ 80%
170
*Set 4 – 1 rep @ 85%
180
*Set 5 – 1 rep @ 90%
200
*Set 6 – 1 rep @ 95%
205
*Set 7 – 1 rep @ 101%
210
*Set 8 – 1 rep @ 101+%
215
B.
“AB-3”
For max calories:
3 minutes of Row
63 calories
Didn’t have a reliable rack, and no bike monitor, so punted and did a running work out I found on pinterest.
3 RFT
Run 400m
20 KBS (35#)
Run 400M
20 box jumps
Run 400M
20 sit ups
Run 400 M
20 air squats
Took forever!
34:05
Nice work! That one sounds fun, and looks like something we could see on a Saturday.
This does look fun….may borrow it for a Sunday Funday workout! U did great Janelle!!
Oooofah, that’s quite a WOD, awesome work!!
It was definitely a challenge, but felt good to run the engine for a longer workout. I can’t actually believe I just said that…… it’s always easier to have a positive view of the workouts from the comfort of a rest day!
True that!!!!
A.
155#x3
165×2
175×1
185×1
200×1
210×1
215×1
220(f)
B. My bike doesn’t have a counter- just rode it hard! Ouch!
Those squats….. awesome work Anika! I’m sure you did great on the bike as well. That was tough…
B. 60.5 calories
Great warmup today.
A. Squats up to 335. 20# below the last time we tested. I’m not surprised given I’m working out less with my schedule. 335 went up well, and man did 345 feel heavy!
B. 3 min rowing cals: 67
3 min rest
3 min burpees: 37
I figured I’d add in some torture since I don’t have an AB. Rowing went well and the burpees sucked!
Awesome volume today, esp for not having worked out much lately. If u’re hitting PR minus 20 now, u’ll def crush it when u get back into it. Way to go sadist by adding 3:00 burpees after AB3
Thanks! I’ve been trying to train as hard as I can with the time I have. This summer I might be able to get back to my normal rhythms.
Nice work Mike! Burpees after rowing…?…I probably would have felt the same way…but not sure I would have followed through ?
Yuck! Great job doing the yucky work, especially when you didn’t have too! 🙂
What does AB-3 mean?
It means Assault Bike 3 min.. It’s just the name of the work out.
It means u’ll hate your life
Ha! ?
Truth!
61 cals