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
Cross Under Lunge Crawl x 1 minute per side
and then . . .
One set of:
Hawaiian Squats x 6-8 reps per side
Kettlebell Ankle Pulse x 10 pulses per side
A.
Four sets of:
Bulgarian Split Squats x 6-8 reps per leg @ 3111
Rest 45 seconds between leg; 90 seconds between sets
Supinated Grip Pull-Ups x 6-10 reps @ 2111
Rest 90 seconds
B.
Three sets of:
Row 750 Meters
Toes-to-Bar x 20 reps
Rest 3 minutes
55+: Toes-to-Bar x 15 reps
Compare times to June 20th, 2017
C.
Three sets of:
Barbell Hip Thrusts x 8-10 reps @ 20X1
Rest 90 seconds
D.
For completion:
50 Tuck Ups
15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)
15 Tuck-up to V-up Complex
30 Alternating Single Leg Cross Toes-to-bar
50 Tuck Ups
Late for the post but did not want to leave out
-Glute Activiation Done
A- Done – used 25lbs for Bulgarian Squat
B- 5:25 / 5:12 /5:15 (did not row for max effort truly paced and should have not)
C- @135
D- Partially done – The Dragon Flag took a toll 🙂
Activation and mobility – done
A1. 95/115/135/145 these feel so much stronger than before
A2. 10/10/10/12
B. Did 500 meters for comparison purposes 2:28/2:32/2:42. These hurt badly! Last time was 2:23/2:28 and 2:31. Still happy though. I think the 500 meter x 6 row repeats from late last night got to me plus spent the morning training sweating like crazy in heavy gear and high heat so feeling a bit weak and dehydrated.
C. 95/115/135
D. Will do later tonight.
A – Done.
Jerk Balance (from Comp. 7/26) 3×4 up to 145
C&J 3×2 @80% – 185#, 4×1 @90% – up to 215#. No misses. Felt good.
B – 3:45, 3:52, 3:54. T2B went too fast. Didn’t do 6/20.
Then jumped in with comp group and did 3 sets (every 5 minutes) of 15 Cal Assault Bike, 15 WB (30#), 15 Cal AB. Hello quads.
C – Done
D – Ran out of time. Will do tonight (Wednesday).
B. 4:24, 5:13, 6:25 did 20 T2Bs per round rather than 15
Then did an EMOM with our barbell class every minute for 20 minutes one power clean. Start at 75% of 1RM then build
175, 185, 195, 200, 205 no misses felt really solid today!
Fun workout Ed!
B. 4:48/4:46/4:49
Then worked on some power clean and jerks with friends, then overhead lunges which I haven’t been able to do for a long time and bar muscle ups. Fun day to play around with gym buddies
How fun Laura!
Sore as hell today going into this 🙂
A) done – 65/95/115/135
* was very nervous and tentative about the BSS going in thinking it would flare up my back but all was good
B) 3:34 / 3:36 / 3:38
* biceps burning
C) 65# kept this light just still being cautious of movements that could hurt the back recovery
D) done
had to break up the Tuck Ups
Great to hear Kevin – how is your back doing today?
Each day it’s a little better then the last and each morning I wake up feeling ready to go again even thought I’m pushing it hard.
PT work is still helping.
DID yesterdays .. tom I hope to do todays unless Nicole you don’t think its a good idea ..
day/mob; done
A1) sP: 33, 38,43 lbs kept it light sohuldseres still hurting from sats wod
2) SP+ oHs : did 48 lbs x2 res, 43×1 rpx1 had to stop was too much pain
3) sB tried, failed and skiped
B) 47.5,57,66,73,80,90.f, 80,8,0,80,
oddly pressing staring up dint bother me -just suck at it
C) 15;57 rx’d
Optionaal
done 🙂
All looks good Lise!
Yesterday’s session plus last weeks optional rowing. A1. Sotts 65/70/70 A2. Ohs complex 105/120/130 a bit too heavy on last set. Will keep weight lower next time around and focus on quality of movement. A3. Snatch balance 135/155/185 B. Press 95×5/105×4/125×3/135×2/155×1/165 fail. Shut it down. Hit 165 for a double last week. Felt a little tweak in my neck after the first set of sotts presses. Didn’t want to push it. C. Db snatch and burpee box jump overs 7:05 all unbroken. Held a moderate and steady pace from start until round 6. I went into black out mode. No… Read more »
Glute Activation – done
A. Used 20lb. db (8R’s) and 7 PU’s per round
B. 4:30 – 4:50 – 5:10
C. 95 – 145 – 145
D. Started but didn’t finish. Abs felt pretty tired by this point. Called it a day!
Glute warm up done
A. BSS 95/105/115/125
Sup gp pull up +15#
B. 3:36/3:38/3:41
C. 250#
D. Done
2 set 100 ft suitcase carry l/r85/95
2 set 75 ft single arm sled drag195#
2 set 75 ft harness sled pull 220#
A. Bulgarian split squats done with 30lbs, 10 chin ups per round
B. 4:10/4:27/4:27 TTB were not very good today, still learning to relax more, I tend to tighten up my kip.
C. Done at 115/125/125
D. Done
B.
4:10
3:50
3:43
No comparison, just started!!
Completed all other portions.
DM&A ✅
A: 4×8@25,30,35,40
4×8 PU
B:24:20 3:40,3:50,4:00,4:10
C: 30, 10V,10?,10V,30
Skipped Alt TTB and Bridges
Mobility done
A. Used DB’s in each hand suitcase style – 50’s(8), 55’s(6), 65’s(6), 65’s(6); pull-ups X 8
B. 3:48; 4:12; 4:20 – T2B definitely better than last time even with the increased meters on the row. Still want to be able to hit bigger sets, but it will come with time.
C. Skipped for lack of time
D. Done – wanted to be sure to get this in since it felt so good last week…
Awesome Joe – nice to hear those T2B are feeling better!
Deload Week on FS
5@185 5@225 5@265
Quick & Dirty
21-15-9
Back Squats from ground at 185
Box Jumps step down 24in
6:09 steady and unbroken
Hip Mobility Drills
Fun workout Pete!
DM&A Done
A. DOne used 30# each leg/arm
B. 3:56, 3:55, 4:12 last round T2B fell apart, hand ripped on Friday.
C. Done with 135#
D. done
Oh no Chris – take care of that hand! We don’t want you having ripped hands!
A: 95×8; 115×8; 125×6; 135×6
B: Played with this the 2nd/3rd rd. Intentionally slowed the row to see effect on T2B.
3:35 (2:43r/ :52 T2B)
3:41 (2:49r/ :52 T2B)
3:46 (2:57r/ :49 T2B)
A month of no real conditioning killed me.
C: Skipped
D: Done
Helllloooo conditioning 🙂
GAW done
A: done 45# DB
B: 3:59, 4:00, 4:09
C: 115#
D: done
See y’all in Madison!
Mobility completed
A)44#(2)/53(3) and x8 on the pull ups
B)3:41/3:44/3:34
C)115#(3)
D)Completed 10:19
A. Used 50# db’s and pull ups done!
B. 3:05, 3:10 and 3:00 the second and third were :07 and :20 faster!
C. 115
D. Done and able to finish all the alt single leg t2b!
Note……Since we did 500 m row last time I did that again.