Glute Activation Warm-Up
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
Forward Cross Crawl x 1 minute per side
and then . . .
Two sets of:
Hollow Body Hold on Pull-Up Bar x 30 seconds
PVC Pipe Front Rack Stretch x 3 pulses per side
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
B.
Every 2 minutes, for 6 minutes (3 sets) of:
(Hang Clean + Jerk) x 2 reps
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets) of:
Clean & Jerk x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Clean Pull x 3 reps
C.
“Gwen”
Complete sets of 15, 12 and 9 reps for max weight of:
Touch & Go Ground to Overhead
Rest 3 minutes between sets
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.
I hiked 8 miles and did 8 rounds on ass bike 40 Cals/4 min
A. Front Squats done up to 75kg. Felt good. May have been able to go a little heavier.
B. Hang C & J x 2at 50kg
C & J x 2 at 56kg
Clean Pulls at 70kg
Did AirDyne Cals from yesterday for 10 rounds total 133 cals.
Joined in the class at box. 400m farmers carry with 2 x 24kg KBs. Every time weights were put down perform 10 air squats. Time 5:51.
Didn’t do Gwen as the forearms were gone! but will try and get it done on Friday with my weightlifting coach.
Swam 500m ocean swim
Me too x 3
U r a fish!
Nicole, the first workout is released. Should we run/swim tomorrow or or wait until monday?
A. Did our July 4th community workout today… AMRAP 1776 seconds (29:36) 7 Wallball (20#) 4 Strict Pull Ups 1 Squat Clean (90% of 1RM – 200#) 7 KB Swings (53#) 7 Line Sprints (5/10/15/20/25/30m) 6 SHSPU Ended up with 7+8 reps..those line runs got pitiful 😛 B. Front Squat – up to 235, failed 245 twice (my max)….I can’t seem to make any gains on front (or back squats) I think I’ve been at the same max for the last 4 years. I felt good up till I failed at 245. C. Assault Bike sprints from yesterday – 158… Read more »
A: 345# last 3 reps B: 225 took it easy today. Wanted metcons Metcon Warmup: Hit a WOD with Jared Enderton today and he joined me. 50 Cal AB, 500M Row, 100#+ SB over shoulder, 50′ sled push Metcon: Yesterdays 30s AB sprints every 2 min for 30 min. I was hoping to beat Beals run at this although didn’t look at calories accrued past round 2. Had to cover the AB computer with shirt because we did it in the sun and it was so hot it wouldn’t display calories. 317 Calores – rounds 4-10 were rough, 10-15 sucked… Read more »
Fun day Brent!!
317?!!!
317 Big Dawg!!! Ouuuu!