AM Session
Dynamic Mobility & Activation
One set of:
Dead Bug Iso Hold
x 60 seconds
and then . . .
Two sets of:
Banded Perfect Stretch x 60 seconds per side
Squat Rocks x 30 seconds
Deep Squat Progression x 5 reps
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 8 minutes (4 sets):
Back Squat x 1 rep @ 90-95%
B.
Two sets of:
Landmine Row x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion – pull the dumbbell to your hip, not your chest)
Rest as needed
followed by…
Two sets of:
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
Rest as needed
C.
Accumulate 30-45 minutes of bike riding on different terrains
PM Session
A.
Every 30 seconds, for 5 minutes (10 sets) of:
Strict Muscle-Up
x 1 rep
60+: Strict Ring Pull-Up to Sternum
Followed by. . .
Every minute, on the minute, for 5 minutes (5 sets) of:
MU Rocking Transitions x 5 reps (omit the dip portion that the video includes)
B.
Three sets for times of:
50′ Handstand Walk
40 Calories of Rowing
30 Double-Unders (Heavy Rope)
20 Calories on the Assault Bike
Rest 4 minutes
55+: 30′ Handstand Walk
Drove out towards San Antonio to run an Obstacle course today. It was about 1.75 mi and had 26 obstacles. Ran through that, spent some time trying out the obstacles, figuring out how to navigate different things. DIdn’t run full speed through it though, the terrain was very rocky and lots of steep hills and I didn’t want to risk an injury 🙂 But good practice on a Spartan Race type course and in the heat (it was about 105 degrees out there)! Madison will feel cold 😀 Then got to play in the Ninja warrior gym for a while…that… Read more »
Fun!!!
A. Back Squats. Didn’t quite build up to 90%. Felt heavy today.
Landmine rows and pull ups done – got 8 each time.
Will do biking tomorrow – pouring with rain today.
Did ring muscle ups yesterday so subbed for Bar MU today. Not strict.
B. Didn’t have access to an assault bike so did 3 minute spring on spin bike instead each round. Total time 23:45, Slow as my handstand walking is not great.
AM A BackSquat: 390# last 4 singles
PM:
A: Done, felt good!
B: 3:24, 3:55, 4:09 – Did 60 DU’s with regular rope instead of 30 with heavy one. 2/3 HS walks were unbroken. First round I had to break because people were in my way. Not bad!
A. 245, 275, 315, 315, 325, 335
B. Done
A1. 4:18, 4:58, 5:26 normal rope
Pumping out some muscle ups! Awwwrite!!!
Lots of mobility
A. Skipped today
B. Done – men’s bar +45#; 15/14 wide grip
C. 30 min bike ride; used both my hybrid bike with gears and my ’12 games bike with only 1 gear
2A. Done
2B. 5:32 (hair problems on 1st rd DUs); 5:23; 5:29 (no heavy rope so did 60 du)
Nice work today Cheryl – so great that you have some experience from Games on a bike!
OHS 170×5/195×3/215/225/235/245/255
30 min on bike
5:08/5:22/5:16 w 60 reg DUs
Hey Nichole…Link for MU rocking transition video is not working
Fixed now!