Dynamic Mobility & Activation
Three sets of:
Rocking Box Bridge x 5-8 pulses
Rest as needed
and then . . .
Two sets of:
Band-Distracted Pec Stretch x 45 seconds per side
Banded Monster Walks x 16 reps forward/backward
Banded Lateral Walks x 16 reps each direction
and then . . .
One set of:
Racked KB Lat Stretch x 60 seconds
A.
Two sets of:
Wall-Facing Split Handstand Hold
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x 45 seconds
followed by …
Four sets of:
Handstand Walk (or walk with assistance) x 25′ (work on perfect mechanics)
55-59: 15′
60+: 10′
B.
Every 2 minutes, for 20 minutes, complete:
Clean x 1 rep
Build over the course of the 10 sets to a heavy, if not 1-rm, clean
C.
For time:
100 Calories
DMA – Done
A. Done
B. 255. Felt good. Not a PR but heaviest I’ve cleaned since I herniated a disk in my neck 2 yrs ago so I’m happy with it.
C. 5:04 happy with the pace but probably could have sucked it up and picked up my intensity a little sooner at the end.
A. Handstand section not done–no partner but will add in another day
B. Up to 140#, 10 # off best. Still scared to push knee further, had a hard landing at 130
C. Bike screen not working, row instead 7:17
Solid work on the cleans Laura – so happy to see your knee doing better!
A. 4 sets: Handstand march against wall x 30 reps
B. 90kg (no bumper plates)
C. 5:59 – went out way too hot!
DMA
A. Done; becoming more consistent at hitting the 15-20 ft range unbroken
B. 120/130/140/150/160/170/180/190/
200/ and PR at 210
C. Row for 100 cal: 3:56
For the future if I row instead of assault bike how many cal should I have done? Or is it the same. Thanks
Congrats on the PR Jason!!!!
Yep, just row the same amount of calories!
Cleans up to 225
Airdyne 150 calories 10:34
A. Completed
B. 255lb
C. 9:15 AB
DM&A = Done
A. Done
B.135 – 165 – 185 – 205 – 225 – 245 – 265 – 285 – 305 – 315 (10# PR)
C. 4:46 (:29 improvement)
SOLID DAY! Congrats on that big PR and on the 29 sec improvement!
A. Nope
B. 265lbs
C. 100cal 4:51
A. 4 sets 25′ ub
B. Up to 245
C. 5:41
DM&A done
A: worked on walking towards the wall at home. Still working on HSWalk
B: 210 5 lb PR. Not my max. Yes!!
C: Swimming. Fast 50’s fly,back , breast&Free. Meet on Sat. Grrrrrrrr
Awesome job Jay – congrats!!!
DM&A- done
A.) Done
B.) 115-135-145-155-165-175-180 missed 185
C) 8;00 could have finished better. 1st time to bike 100 cal for time.
It takes a little practice with pacing for 100 calories!
A. HS walks UB
B. Up to 225
C. 6:19 vs. 7:29 on 5/2
MAJOR improvement – awesome Perry!
Thanks Nichole!
A. came close to doing a few HSW sets unbroken, felt great today B. Up to 73kg, failed 75kg, pinned in the squat. I think 73kg might be the most I have done without knee sleeves and belt so we’ll call that progress 🙂 One day I will outsquat my power clean 😉 C. 8:03 (:22 sec PR) – not sure how I managed to PR this, this is exactly how things went down: had as an objective to maintain 60-62 RPM in order to beat previous time. By 60 calories I was dying and feeling awful and on the… Read more »
Wow – great job on the assault bike, even with stopping! We can manage so much by our mindset – great job continuing to push!!
@Travis Ewart
@juliebeaumont:disqus I’m under the impression that these are C2B, correct? Either way, your timing looks really good. If these are in fact C2B I cannot tell if you’re touching the bar. If you are having trouble touching your chest to the bar then I’d like you to try placing your hands one hand-width further apart. Our ability to pull hard enough on the bar has a lot to do with our mobility in that position. If your hands are placed at regular Strict Pull-Up width then you may have your lats and scaps fully engaged and retracted with little to… Read more »
I wish they were CTB! Not even close 🙁 Thanks for the feedback, will try wider hand width and maybe one day the CTB will happen too. Glad my timing is getting there.
DMA, then I had: A. 1 power clean, 1 hang power clean, 1 squat clean. 7 sets building. B1. 100′ kb waiter’s carry B2. dual kb bent over row x 10 B3. dual kb press x 10 4 rounds C. 500m row x5, rest 1:45 between. stay within :03 of each A. built up to 135. had planned for 145, but had to hit 135 2x due to missed hang pc. I was trying with a belt, but I don’t usually clean with a belt. When I took the belt off, I made the lift. LOL. 🙂 B1. used 53#… Read more »
Good job today!! The more you practice the rowing technique work, the more you will notice yourself holding that faster pace!
Thanks, Nichole! And welcome back! 🙂
Thank you!!
Pete 38/5’8/176
Hey all, first time posting. Been following for about 6 weeks or since the beginning of this post season training. I was a week behind but was starting to feel tight and a bit beat up so I decided skip the last week of the cycle and catch up to everyone. Still a day behind though
A1. 135/145/155
A2. Stuck to 155#. Shoulders feeling tight today.
A3. 205/215/225
B. 355
C. Dips 10/9/9 pull-ups 3×30# hip extensions x 10
Happy to have you posting and good work listening to your body!
dyn/mob: partially, I did do : 3sets Rocking bridges x 5 rprs these are tough but I LOVE them Bnd Pec stretch x 3sets x 60 sec I forgot to do the Monster walks 🙁 Missed Bar muscle up work : 1 for 3 mins: 5 rps jump to hollow 10 sec for 2 min: 12set target tap swing 30 sec for 5 mins: 5 sets, bar jump to support x 10 rps elbow drops x 8 rps 30 sec for 4 min: 4 sets 5 rps air chair A1). wall facing split HS holds x 45 seconds -accumulative 🙁… Read more »
Oh no – what happened to the hamstring? Is it feeling any better now?
Nicole:
hope your well.. I cant explain it it didn’t feel like a pop or anything which is good but it felt like something ‘curl” or slide over and then there was pain. I have an ace bandage around d it .. it hurts a bit during certain movements I don’t think I did anything serious ..well I hope not.. I might rest it today. Hope I can get back tom! 🙂 thank you!! XO
Yeah rest it today since we have deadlifts! You could jerk if it doesn’t bother it, skip the deadlifts, and then do pull-ups + assault bike x 20 cals instead of running
Nicole:
Im sorry. I didn’t see this on time.. darn it ..wouldve been helpful. ..lll keep this mind for next time! 🙂 thanks so much!
DM&A DONE
A. Done, had one 25′ set UB, rest were a couple attempts
B. Dealing with a sore wrist, so was only able to get 165#, max is #205. Working on hook grip.
C. 6:11, last time did 7:09.
MAJOR improvement!
Hi Nichole,
If we are doing it on an Airdyne bike, do you still want 100 Cal’s?
Sorry Ed – for some reason this wasn’t allowing me to post until now! If you haven’t done it yet then you can do 150 cals instead of 100!
Yikes! Unfortunately haven’t done it yet! Be careful what you ask for!
Airdyne 150 calories 10:34
All done still can’t handstand walk.
Set PR on cleans last week at 200 failed at 200 a day but 195 went up nice and easy.
100 call in 5.40 (pr) cut 1.10 off from my last time. Granted last time was the 1st time ever doing 100 cals on bike.
Real happy how east 195 went up and with my AB TIME
Nice improvement on the bike Doug!!
Thanks
Mobility done
A) 3 Handstand walks with spotter
B) 100, 105, 115, 125, 130, 135, 140, 145, 150, 155
C) 12:38 on bike. OMG! My quads were shot