AM Session
Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 45 seconds per side
Band Distracted Lat Stretch x 45 seconds per side
Band Distracted Hamstring Floss x 45 seconds per side
and then …
Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps
followed by …
Two sets of:
Scap Pull-Ups x 5 reps
Strict Pull-Ups x 8 reps
Banded Good Mornings x 12 reps
Banded Air Squats x 15 reps
A.
35-54:
Two sets of:
Banded Lat Supine Pull-Downs
x 10 reps
Rest as needed
Two sets of:
Hollow Body Swing x 5 reps
Rest as needed
Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1-3 reps
55+:
Two sets of:
Banded Lat Supine Pull-Downs x 10 reps
Rest as needed
Two sets of:
Hollow Body Swing x 5 reps
Rest as needed
Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1 rep OR Chest-to-Bar Pull-Ups x 3 reps
B.
Twelve sets of:
*Deadlift x 1 rep @ 75-80% of 1-RM Deadlift
rest 30 seconds
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
Every minute, on the minute, for 24 minutes:
Minute 1 – Assault Bike x 12/10 calories
Minute 2 – GHD Sit-Ups x 10 reps
Minute 3 – Row x 10/8 calories
Minute 4 – DB Snatch x 12 reps
35-54: 60/45 lbs
55+: Assault Bike x 10/8 cals; Row x 8/6 calories; 50/35 lbs
Note:
You should have at least 10-15 seconds to recover in each interval. This may be shortened during your last set but adjust the volume or loading if needed. We have been building in your accumulation of GHD sit-ups so now it is time to add them into conditioning sessions.
PM Session (Optional Session)
A.
Twelve sets of:
Assault Bike 60 seconds @ 10 minute RPM Pace
Rest 30 seconds
B.
Three sets of:
Bamboo Press x 5-6 reps
Rest as needed
Three sets of:
Chinese Rows x 5-6 reps @ 2111
Rest as needed
Group Not Participating in Masters Qualifier
(Same Warm-Up)
A.
35-54:
Two sets of:
Banded Lat Supine Pull-Downs
x 10 reps
Rest as needed
Two sets of:
Hollow Body Swing x 5 reps
Rest as needed
Every minute, on the minute, for 5 minutes:
Box Jump to Full Support x 2 reps
55+:
Two sets of:
Banded Lat Supine Pull-Downs x 10 reps
Rest as needed
Two sets of:
Hollow Body Swing x 5 reps
Rest as needed
Every minute, on the minute, for 5 minutes:
Banded Bar Muscle Stomps x 2 reps
B.
Twelve sets of:
*Deadlift x 1 rep @ 75-80% of 1-RM Deadlift
rest 30 seconds
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
Twelve sets of:
Assault Bike 60 seconds @ 10 minute RPM Pace
Rest 30 seconds
D.
Three sets of:
Bamboo Press x 5-6 reps
Rest as needed
Three sets of:
Chinese Rows x 5-6 reps @ 2111
Rest as needed
Non-Qualifier program:
DMA – done
A – done
B – skipped b/c of back
C – 189.3 cals – started each set at 70+ RPMs and slowly went down to about 65 RPMs over the course of the minute. This was faster than my average RPMs for the 10-min test (about 62). I didn’t reset the AB after every 60 sec interval, just hopped off and walked around, so it probably accumulated some calories during the 30 sec rest period as well when it was slowly spinning out.
Then did handstand and core work from Invictus gymnastics program.
DMA Complete
A. Complete. Did 3/2/2/2/2 for Bar MU
B. Back is not 100%, worked up to 2 reps at 185 and stopped
C. Chose to do Optional Session
12 sets of :60 Bike at 70 RPM (146 Cal)
Bamboo press with 25# KB’s on each side
A. Done
B. 315#
C. 168cal @ 65ish RPM
D. 10KG KB on each side
110/120/130#
A. Done.
B. 335#.
Bamboo Press Jr. bar with 45# KBs banded on each side (115# total) then Chinese Rows 155#.
C. Did 24 min EMOM. All segments done in under :30 seconds. No 60# DBs so did with 50s.
Great work Mike!
(50-54)
A. done
B. 190#
C. 54-57 rpms 125 cal
D. bamboo press 2 sets/20#kbs 1 set/25#kbs
Mobility done
A. Skip
B. 285#
C. 10 cals ass bike (:38)
Bumped up to 12 GHDs (:25)
Bumped up to 10 cals (:35)
Subbed with 1 arm 50# DB Hang Clean x 8 reps (:16)
2A. Ass bike: @59-60 rpm, 142.5 cals
So strong Cheryl!!
A) 1; 4×3- Bar MUs felt solid. Only 1 the first rd to gain confidence. B) 12@ 355lbs then two singles @ 385; 405 C) This was slot easier than last week. Must be feeling especially generous today! ? No GHD or 60lb DB so modified a bit Wall ball sit up with 14lb ball fully extended on the ground overhead for GHDs. Feet held by DBs For DB Snatch for 3 rds were with #50 and last three were 10reps at 70lbs AB- :22, :23, :20, :22, :22, 21 Row: :20, :21, :21, :23, :23, :22 Frustrating it takes… Read more »
Great modifications Corey!
What is going on with your Assault Bike? How long does it take to clock the 2nd calorie?
I’ll post a video on Facebook. I guess it’s slow like me, lol
Today I had: A. 5 sets: rest 2 min 4 kb snatch 6 sa kbs 8 windmill each arm B. 3 sets: rest 3 min10 front squats 60% of last weeks 3rm C. Deadlift wave load: Every 2 min 3.2.1 3.2.1 3.2.1.1 D. Modified flight simulator. 50-40-30-20-10 and back up. if you break 3 times on a set just continue on. Awesome day!!! A. done. 24 for first set then 35 for remaining. All unb. B. worked at 100#. no belt or lifters. felt good and strong. C. Loved this!! 215/230/245, 230/245/260,245/260/275/ failed 290, but I think I will get… Read more »
EMOM done in AM. So much nicer than last week 🙂
Hunter’s strength in PM.
No time for the other stuff, but it was a good day. Thanks!
You’re welcome 🙂
A. All complete. 3 BMU on EMOM
B. 345-405
C. All complete in :20-:30
All this was good for me today. A little tired and sore. This was just right
Great to hear Keith!
DMA Done
A. Subbed with building to a 4RM weighted CTB pull up @ 20kg (non-xfit gym)
B. @ 115kg
C. @ 60 rpm
D. Subbed KB press @ 20kg
Subbed supinate bent over B.B. rows @ 55-62-67kg
A. EMOM 5: BMUx3
B. 370
C. Done
Nice work on your deadlifts Perry!
Thanks Nichole!
Not much time today so did B and C (Emom) only.
B. 12×375
C. Done – (bike at :28, ghd at :25, row at :22, snatch at :28)
Well done Joe!!
Thanks Nichole!
Mixed things up a bit did part C. EMOM as a early session
then came back in did non masters qualifer stuff later.
EMOM done Horrible felt like I wanted to puke at the end.
came back 90 min later( this was not enough time LOL)
A. no MU work elbows not ready
B. 265 75% of Max 350
C. Cut in half as 90 min was not enough time to recover from EMOM
D. Done
Hope you got some good nutrients in you to help with your recovery after that emom Doug!
A. Done
B. Done 75%
C. Done 179 calories
D. Done but dumbbell strict press subbed for bamboo press. Went heavy
Great work Theresa!
DMAW – Done A1.) Red Band – Done A2.) Done A3.) Done Gonna need a rest day tomorrow but feeling like I’m making gains after only 2 weeks of being in the program. C1.) Did 10min bike test instead to establish avg RPM. That sucks and couldn’t imagine what it would’ve been like on a Rogue Echo. Avg RPM 62 getting 141Cals D1.) 26lb KBs – 5 reps for all 3 sets D2.) 95lbs – 6 reps for all 3 sets Gonna need a rest day tomorrow but feeling like I’m making gains after only 2 weeks of being in… Read more »
That is AWESOME to hear Phil! Glad you were able to sneak in the 10 minute bike test today – knowing your RPMs for that will be helpful moving forward.
No Quali.
A. Done
B. 150kg.
C. No Assault. Row instead.
D. First Time i do this. Bamboo press is for quality i think not for Weight, right? Do it with 15kg.
D2. 50kg.
Absolutely for quality vs weight. I am more interested in seeing your overhead stable then pushing the weight.
AM Qualifier Prep:
A. 5×2
B. 325×12
C. Done
AM Session
DMA – done
A. – done (did the 3 C2B option today)
B. – did all sets at 80% (255 lb.)
C. – done (used a 45 lb. DB in place of 50 lb.)
Non-qualifier group
A. done – MU stomps and Box jumps to support and a few air chair swings
B. 180# done
C. 112 calories about 53 rpms
D. Bamboo press – 20 # KBs & Chinese rows at 85#
Did a second session with belt squats 45/45 at 35# and 5 min EMOM of DUs