Workout of the Day
A.
Two to Three sets, not for time, of:
Front-Rack Mobilization x 60-90 seconds
Quadruped Extension-Rotation
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x 10 each
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
(demo starts at 3:15)
B.
Front Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Hang Clean + Jerk
Load by feel, but try to go heavy here!
D.
Four sets for times of:
60 Calories on AirDyne or Concept 2 Rower
40 Double-Unders
20 Pull-Ups
Rest 3 minutes
At the Nike World HQ!!
Disneyland for an athlete…
A. Done
B. 225×4, 245×3, 265×2, 275×1, 235×7
C. 205…Brent you are a beast
D. Had to sub….
20 db snatches 55#
20 man makers
50m sled push on field
3:03, 3:20, 3:30, 3:43
A: done
B: 280×4, 300×3, 320×2, 355×1, 300×5
C: up to 245# – heavy but comfortable
D: 2:48, 2:52, 2:54, 2:59 – 60 cals on airdyne.
Shoulders very sore from the pull-up dip day. Almost subbed pull-ups but they didn’t feel damaging. Didn’t want to break 3m on d. Had to hit ad a little harder to keep up with fatigue.
Megan Becker (50/5’5″/135)
A. Done
B. 140 x 4, 148 x 3, 157 x 2, 170 x 1, 148 x 9
C. 105, 115, 125, 125, 130, 130, 130, 135
D. 6:46 (4:38 on the row),6:32 (4:28 on the row), 6:52 (4:39 on the row), 6:53 (4:33 on the row) DUs were bad on the first round, but good for the other 3. Pullups were good on the first round, broken up a lot on the other 3 rounds.