Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold
x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold
x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side
Two sets of:
Russian Baby Makers x 10 reps
T-Spine Foam Roller x 5-6 pulses
A.
Every minute, on the minute, for 8 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.
B.
Complete three rounds for time of:
20/15 Calorie Assualt Bike
20 Kettlebell Reverse Lunges
40-49: 32/20 kg
50-54: 24/16 kg
55+:Â 15/10 Calorie Assault Bike; 16/12 kg
C.
Three sets, not for time, of:
Glute Ham Raises x 6-8 reps @ 3111
Rest 60 seconds
Ab-Wheel Roll-Outs x 8-10 reps
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions)
Every minute, on the minute, for 20 minutes:
Minute 1 – 10 Toes-to-Bar
Minute 2 – 20 Double Unders + 8 Box Jumps (24/20″)
Minute 3 – 15 Russian KB Swings
Minute 4 – Rest
40-54: 32/24 kg
55-59: 24/16 kg; Step-Ups Allowed
60+: 8 Toes-to-Bar; 24/16 kg; Step-Ups allowed
Mobility done – love it
A. don’t know my 1RM max for this so I worked up loading a little each time up to 45kgs doing 3 reps each minute
B. Opted into KB WOD (16kg) at gym today:
2RFT – 12:07mins
20 double KB swings
10 per side KB snatch
20m farmers carry
20 double KB swings
10/side snatch
20 lunges
A. Regular front squat– still careful with hamstring strain and knees. 145 for 3 sets, 155 for rest. No hamstring stretch or pain, so is finally getting better. Felt a bit heavy, likely because I haven’t been doing much weight
B. Bikes out of commission so did optional EMOM all unbroken, even TTB went well. Knee was also ok doing skipping and box jumps, but did step down from all of them
Yay for no pain!!!!
GA done.
A. Subbed FS – rack not low enough. Up to 80kg 95%. Happy with this first time I’ve tried to go near 1RM in over 6 mths due to knees. Felt good.
B. No AB subbed 50 x DU. 24kg KB. Time 8:22.
C. No GHD subbed Superman holds 3 sec hold x 10 reps.
Great to hear Rowdy!!!
Traveling today, so did a drop-in at an affiliate:
– Shoulder press and bench press
– 13.2 (10 min amrap: 5x s2o, 10x dl, 12 box jumps @ 115lb) 9+2
Glute activation!
A. Dead stops 8 @ 235
B. 5:22 Ouch!
C. Done
No optional session today
Fun Ed!
DMA done.
A. 155#.
B. AB N/A. Subbed rower 7:49 w/20kg KB’s.
C. Done.
pm workout
Glute Activation – done
A. Dead stop Front Squat – all reps @ 165lb.
B. Assault Bike and Reverse Lunges – 5:35
C. subbed Good Mornings for Glute Ham Raises – 8 R’s each set
Ab roll outs with BB – 8 R’s each set
Optional Session (am)
20 min. EMOM – did 10 T2B UB each round
Fast Barry!! Good work on your T2B – hope these are feeling really smooth
M&A Done. Getting better slowly.
A. 235# (should have been 245 but I almost failed the first one and scaled it back). Legs not there yet.
B. 9:07. Went slow but steady. 55rpm whole time, lunges UB. Getting close to redline right now throws me into a coughing fit.
C. Done
Optional: Done in same session. Had some gas left since I throttled back on B so I figured why not. This sequence felt really good.
Hope you are feeling better Mike
Thanks Nichole! Every day is a little better than the previous. Hoping to be 100% by Monday. Got my tastebuds back today but head still draining. It’s like having Fran cough that lasts 3 weeks.
A. 245
B. Went w Team 808, similar work…
100 cal air assault, w 8 ctb on top of each min….9:48
C. Done
dyn/ Mob done
Glute act: love this! -done
A) 185lbs
B) 8:59 Rxd
C0 Done
Optional Sessions (done shortly after first session, didnt want to miss again 😉 )
5rds/Rxd
A. dead stops at 265 x 8
B. 6:46 w 55lbsx 2 and ASSAULT BIKE
Did 12 min of EMOM ran out of time
A. 155#
B. 7:36. That was a mental challenge!
10 minutes rest then optional EMOM.
Good work Beth!
A. EMOM 8 regular FS singles @245
B. 8:21 w/32kg
C. EMOM 20
D. Ab wheel rollouts
Op session -Done
Reg Session
Vandyke and Mob done
A. 295#
B. 3:58 w/ 32kg and AD
C. Done
So fast Art!
Thanks. I think 20 on the AD is easier than the AB. I was able to get them in :36-:40 secs. I front racked the KB for the lunges.
Easier or not you did the work it was the lunges and bike 2nd round where things got nasty
Yeah, the AD has less resistance then the AB
Man you smashed the bike today….
Optional done this morning.
The warm up done
A.290
B. 70#kb AB 6:20
C. 8 GHD 10 Roll outs
Optional session ✅
Sub GHD for T2B
Did step ups, hammies are cooked from GHam Raises in the AM session
Glute work done
A. 215#
B. Did the optional session next – no issues (all unbroken)
C. GHR and Ab-Wheel done
Rested about 10 minutes…then
D. Did 3 rounds of 30 cals on the AD Pro and 70# KB’s suitcase style lunges. 9:16.
DMA: done Glute activation
A: dead stop FS
All x 2 / 75-77-80-82 kg
B: 08:00 min used only 1 KB /24kg
C: not done, as it was time to go to bed?
Rest well Rob!!
Mobility completed. Are the fire hydrants supposed to be getting easier. They light me up in about :30 seconds.
A)195#(8)
B)8:58. Brutal
C)Completed. My abs are sore already from the above wheel.
Optional Session
Completed.
Felt really good
Interval 1: :15
Interval 2: :30
Interval 3: :25
Those bad boys (fire hydrants) will always be a challenge but you should feel like you can hold it longer without shaking.
M&A Done
A. 190# , boy the first one was hard.
B. 8:12 with 54# KBs.