Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch
x 30 seconds each partner
Band Tricep Stretch x 30 seconds each arm
and then …
and then …
Two sets of:
Assault Bike x 2 minutes
Push-Ups x 10 reps
Strict Pull-Ups x 5 reps
A.
Two sets of:
Handstand Marching x 12-16 reps
55+: Handstand Marching Against Wall x 12-16 reps
Rest as needed
Three sets of:
Handstand Walk to Wall
x 20′ + 10 Seconds HS Hold + 7 Strict Handstand Push-Ups
Rest as needed
55+: Handstand Walk to Wall x 10′ + 10 Seconds HS Hold + 5 Strict Handstand Push-Ups*
*If you don’t have strict handstand push-ups then please do 2 HSPU Negatives instead. If you need assistance on your handstand walk then have someone spot you at your ankles and assist you with walking.
B.
Take 15 minutes to build to a heavy 3-RM Deadlift. Do not sacrifice mechanics for weight. Stay safe and build to a heavy 3-RM for today.
C.
For time:
Row 5,000 meters
I know this isn’t super exciting but I want to give your body a little extra rest this week after Murph, please I’d also like to just have this time for my records from you all.
Did Tuesday’s
A. 245 FS
B. 225 PC
C. Echo bike..harder than Assault I think a bit… 33, 27, 24, 20, 25…done
Nice work Matt!!
A: done. Shspu first set to seven for each round 5/3/2. Did doubles to finish out the 7. All walks were UB but last one almost lost the walk. Arms were feeling fatigued.
B: 440. Heavy, All feel. Don’t recall what my triple max was.
C: true runner run.
Great job on the gymnastics skill work!!! Nice job on your deadlift!!
A. Crossover symmetry and shoulder PT, bicep curls and tricep extensions
B. 315#
C. 21:20 ….did not want to do that…but was pretty happy with my effort! Arm catches sometimes at the catch…lol! No pun intended!
Awesome job Cheryl!!
23:15. Still really sore from Murph today. Skipped DL and HSW
B. 255
C. 22:30. 5K is so mentally hard to sit there for so long. I rowed out on our deck and then laid out in the chair right after and took a cat nap with the kitties.
That sounds amazing!!
AWESOME JOB on your DL!!!!!
Yeah I had a hard time as well getting myself motivated to do that piece!