**
Just a reminder – this week is a de-load week so the priority should be to reset. Make sure to listen to your body and give yourself time to recover. Resist the urge to add extra training this week and, if your body is tired or you are overly busy for the holidays, then adjust the training as needed to allow yourself good recovery. **
Shoulder Activation
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
A.
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Strict Pull-Ups x 6-8 reps
Rest 90 seconds
Followed by…
One set of:
Bench Press x Max reps @ today’s 6-rep working weight (no tempo)
Rest 90 seconds
Max Strict Pull-Ups
B.
Every 3 minutes, for 6 minutes (2 sets):
Stiff-Legged Deadlift to 2″ Deficit x 12 reps @ 20X1
These should be light and controlled – keep working on internal torque to activate the hamstrings. Stand on a 2″ platform (plates can work), and allow only a soft bend in your knees. If you lack the required mobility to do this drill, remove the deficit, or even elevate the weight, but the idea is to start the pull closer to the end range of your hamstring mobility. Grip the platform with your toes and think about creating some internal torque as you separate the barbell from the floor. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.
C.
Three sets of:
Landmine Row x 8 reps @ 2111
Rest 30-45 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed
Lat raises done. They were hard!
A: 135# and 6’s.
Managed 8 @135. Probably could have done 1-2 more but no spotter. Managed 8 pull-ups only.
B: Used 135#. Will take a video next time as I had no idea how my form was.
C: Used a land mine thingy and a 25# plate. I need some guidance with how to do reverse hypers. We have a GHD but I don’t know how to use it for the reverse hypers.
https://www.youtube.com/watch?v=3vmbvoT2m-U
Try this Ian
Awesome. Thanks. I will give it a go next time.
Activation done–5#, but probably could have just used “air”
A. 6@ 95#, 6/7//8 pull-ups then 10 for max bench and 11 for pull ups
B. No deficit, left hamstring gets testy with straight leg 95/115#, maybe a bit light, but still a challenge
C. No landmine, ghd reverse hyper
Shoulder Activation done w/ 2.5# DBs – shoulders were on fire after that!
A1 – 3×6 @ 75# for the tempo bench press and 3×6 for the strict pull-ups
A2 – 20 bench press @ 75# and 8 strict pull-ups
B – 85/105
C – 10# on women’s bar and did reverse hypers on GHD.
This was fun!
Activation done – yep shoulders were activated after this!
A1. 155/155/155 and 8/8/8
A2. 13 bench and 17 pull-ups
I can really use some upper body pushing strength work on the horizontal plane! Hope to see more of this stuff! It’s long been a weakness but since my injury I haven’t given it he attention it probably requires.
B. 155/155 great stuff. I think I overdue the external rotation so this felt good!
C1. Done with 25 on the barbell
C2. Done
PT Today for knee. Everything is structurally sound. IT Band pulling kneecap. So, more injury/soreness caused by imbalance and not activating right muscles at right time. Work to do, and at least it’s not “we need to cut.”
Shoulder activation done.
PT-ordered 3.5 mile run. 7:16 per mile.
A. 185# / 190# / 190# and 8 Strict Pull Ups each time.
13 reps at 190#
15 Strict Pull-Ups
B. 185# / 225#
C. Done with 40# on the barbell.
So glad everything is structurally sound!! That is great!! You are putting a lot of miles on those knees so make sure you are rolling out that IT Band after every session.
Activation done
A. 85-95-105#; 8/8/8
Max reps bench at 105#: 15 reps
Mac Strict pull-ups: 17 reps
B. 115#
C. Done
SA – done
A. TBP – 75 – 85 – 95
SPU – 6 – 6 – 6
BP Max R’s – 20 @ 95#
SPU Max R’s – 12
B. 135 – 155
C. Done
Did the general class WOD this morning, 5 rounds for time.
5 STOH 135/95
10 T2B
20 DUs
7:36 used 95 for my STOH, first three rounds UB on T2B then 5/singles on the last two rounds. DUs unbroken on first three rounds then a couple misses on the last two rounds.
Good work Ed! UB T2B and DU’s that awesome.
Shoulder activation done – nice burn!
A. 175# Bench/8 PU; 11 reps at 175# and 8 PU for ME part
B. 165#
C. 45# bar plus 70# for LM Rows; hypers on GHD machine with med ball
Shoulder Activation… Right shoulder didn’t like it. I think my biceps are feeling yesterdays Cindy.
A. 65/75/95 Bench 6/6/6 Strict Pull Ups
15 Reps at 95# bench
10 reps of Strict Pull Ups
B. 95/115/135 standing on a 45# plate. I could feel my feet moving a lot, they struggle at gripping the floor and staying locked in. They want to move to that lateral side of my foot and back into the heel.
C. Landmine (45# bar with 10# at the end). Rev Hypers not weighted.
Going to do a good stretching session this afternoon. Body is stiff.
A. Bench at 135/155/185/195/205/225
Max bench 14@225. 18 ST pull-ups
C. Row @ 45/55/65
Hypers@200
18 SPU’s that’s impressive.
Mobility completed.
A1)135#(3) and x8(3)
A2)135# x15 and x14
B)135#(2)
C)25# plus bar
I’m not sure I’m cut out for this pure strength work. I need something I can get my hips involved. 😉
A. 135/165/185 and 6,7,8 pull ups
A1. 10 @185 and 15
B. 135, 155
C. 45# plus bar and 70# for hyper
Such a relaxing day!!!!
A. 176/7/10
B. 88#
C. Bar plus 25#/10 hypers
Shoulder Activation done with 2kg DB
A1. 40/50/60kg + 6 strict pull ups each round
A2. 14 reps Bench press + 7 strict pull ups
B. 40/50kg
C. Single arm L+R land mine row 25kg incl bar for row. and Reverse hypers on GHD
Activation done with 2kg DB
A1. 60/60/60kg skipped pull-ups
A2. Reps 15
B. 70/70kg
C. Done with 30kg incl bar for row.
A. 185,185,196
A1. 6,6,6
B.80
C. Done
Enjoyed the change up.
Loved this session! Great change-up.
SA:
Done with 1,25 kg per arm (and that was tough).
A1. 20/40/60/80 kg
A2. 6/6/6
B. 30/40 kg
C1. KB-rows: 8×16/20/24
C2. good-mornings: 20×20/25/30
Good! It is important to mentally get refreshed as well as physically!
Morning Silke,
https://www.youtube.com/watch?v=s7nYlOJChMs
Thanks, Rob! 🙂
Nichole – can you share a clip of what a landmine row should look like? Tried googling it, but there doesn’t just seem to be one way to do this.
Rob was on it!!