Warm-Up.
Full Body CARs Routine
(note any “problem” areas)
Followed by…
5 minutes of focused mobility on one or two of your problem areas
5 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)
Then…
A.
For time:
100 Double-Unders
50 Russian Kettlebell Swings (32/24 kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100 Double-Unders
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
A.
15:51 scaled to 45# KB because I was at home
Brutal.
B. ✔️
Hi,
warm-up
A: 20:08 rx
B: done as tabata 40s work /20s rest
Stretching (30 minutes)
Bye..
Did Wednesday’s A. did this after B. And only had time for 2 rounds. I also subbed banded hip bridges x 20 for the hit thrusts because I didn’t have time to set it all up. B. 7 + 3 BMU – RX Last time I got 7 rounds even. I picked up the DB but time expired as I was finishing the first rep. Happy with this. My BMU were better and I am getting better at using my hips and getting my legs up. The chicken wing happens when I get fatigued, but not as bad as before…..… Read more »
A. 14:50 RX the last set of DU about killed me
B. Done RX, I always enjoy seeing the good proximal stability work whether it be lumbopelvic or scapular
A: 22:46 Fx
B: 1.5 rounds (stopped for time and dog-tiredness)
Felt good. Glad to be back with you wonderful folks.
A. 100 double unders
50 KBS #70
25 T2B
100 alt jumping lunges
25 T2B
50 KBS
100 double unders
14:41
B. 4 rounds:
9 back squats #235
7:23
Planned on A being a warm up for this. Was much harder than I thought.
14:26 RX
Fitness
16:25 on part A with a 70# kb
Evening session:
Emom 5’
HIgh Hang Snatch x3 50/55/55/55/55 kg
E90sec x5
Hang Snatch + OHS 60/65/65/70(f)/70 kg
5 rds
Paused deadlift @knee x3 @160-170 kg
4 rds
20 alternating single arm DB snatches 22,5 kg
15 Leg extensions 50-55 kg
4 rds
15 Leg curls 55-60 kg
Nice warm up with cars.
4sets of: 6-8 strict KB seated press 16kg each arm first round, 12kg the last 3 rounds.. tempo 2111
A. Slow pace today, I’ve done it in around 25 minutes.
B. ✅ just 30 second of hollow hold on the hollow hold rocks the last 2 rounds.
Enjoy your Friday night guys!
Good morning all. Long time no post. Had a large scale manual labor project going so went for maximum sleep. Which I learned the hard way.. rest with 3 little kids is still impossible. So. Back at my 445am alarm. Will try the sleep thing in a few more years ?.
16:00.. felt slow and good to get after it a bit.
Then. 4 rounds NFT 13 cal AB. Curls
Welcome back! Sounds like you’ve prioritised well JB. Love the new pic
Thanks James! Looks like you are still up to your usual hard work. Your BS work looks fun and grueling today.
It was grueling, very well described. Hope the project is finjsged.!
18:21
A. Max ring muscle ups (baseline for % work in this cycle) I attached rings to the top of the rig with purple bands for a scale, had the desired stimulus! Nowhere in the gym to attempt ring muscle ups at the moment. B. Stamina squatting – 4 rounds for time 9 unbroken back squats at 70% 3rm (92.5kg) 4.24. This was a sweet leg pump. First time with this sort of rep scheme needing to go unbroken C. 3 Rounds: 40/30 Calorie Row 20 Lateral Burpees Over Bag 10 Sandbag over Shoulder Sandbag Pounds – 150/100 – subbed for… Read more »
Good job on B! Also C looks enjoyable ? !
My legs are still pumped from B haha. C was baaaaad. Need to try these weighted reverse snow angels, very impressed!
I did the same as you today James. The sandbags over shoulders were horrible. Took me almost 4 min each round to finish it
I think using the barbell made a big difference. Would like to try a 70kg sandbag…i think!
I think the same, but it’s still tough. I used an old and loose 150lb medball, which didn’t help me
Warmup ✅
Spent extra time on hips and lumbar spine
A.
100 DUs 50.20.10.10.10
50 KBS 32 kg 35.15
25 TTB 10.10.5
100 jumping lunges
25 TTB 13.12
50 KBS 25.15.10
100 DUs 50.25.25
17:55
B. As described
SGRR x10 with feet on box @almost tempo
Sideplank 40sec
RSA x15 2,5 kg plates
Hollow rock and hold 40sec
Happy weekend everyone!
You split up A nicely! Enjoy the weekend
Thx dude, you have a good weekend too!