Two sets of:
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
and then …
One set of:
Max Static Chin-over-the-Bar Hold
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Grip Push Press + Overhead Squat x 1 rep
Build over the course of the 4 sets.
B.
In 20 minutes, build to a 1-RM Snatch
C.
Complete as many rounds and reps as possible in 10 minutes:
Overhead Walking Lunges x 10 reps
Muscle-Ups x 5 reps
35-49: 135/95 lbs
50-54: 115/75 lbs
55+:
Complete as many rounds and reps as possible in 10 minutes:
Overhead Walking Lunges x 10 reps (95/65 lbs)
Muscle-Ups x 4/2 reps
D.
Build to today’s 2-RM Strict Pull-Up
Followed by…
Three sets of:
3 Strict Pull-Ups @ 65% of today’s 2-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds
Optional Sessions (Choose when to fit in these extra sessions, depending on how your body feels, throughout the week)
Running Session
Warm Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Three sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Pulling in place
Followed by….
Complete two laps of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Main Set
Two sets of:
2400 Meter Run
Rest 90 seconds
400 Meter Run
Rest 3 Minutes
Strongman Session
Two sets for max weight of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
and then …
For time:
200 meter Sandbag Carry (Bear Hug Only) (150/100 lbs; 55+: 120/80 lbs)
A. Sots 95, OHS 185
B. 190, 195 miss x 69, ughhh
C. 5 rounds
D. 95#
A. Press in receiving up to 95#, complex up to 215#
B. Knocked it off at 230#. Still had some time but wanted to save some shoulders for C.
C. 5 rounds
Wow, strong snatch unreal!!
Did Saturday’s today to get skill and cardio after the weekend off.
Around 43 min. HS walks all in 25’s. No misses. Burpees sucked the life out of me. FS 10/6-4/6-4. T2B 5’s. Felt slow but it was kind of tough.
A. Done
B. 100# -Power Snatch (hip pain in squat)
C. 6 rds. Modified – 55# + 5 low ring transitions
D. Done – 2-RM Pull-up 20#
A. 35/40/45 First time it did not hurt! Then worked to 145. 155F really wanted it!
B. Only 110. 115F x 3 shoulders felt pretty good. Need to get more!
C 8 Scaled with bar mu attempts then dips.
Did 100# dball carry for 200 M. 2:20 Set down 2x.
Fantastic!!
A. done
B. worked up to 174
C. 6 rds
Nice job on Part C Karen!
Missed Fri and Sat. Thinking the Sat workout with Holte is going to be better for me than today’s just to get back in it. Little longer. Will have to decide when I get to the gym here in 30m.
Holte is brutal..