A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Four sets for time of:
400 Meter Run or 500 Meter Row
30 Wall Ball Shots (30/20 lbs)
20 Deadlifts (225/155 lbs)
10 Box Jump-Overs (30″/24″ – Step Down)
Rest 3 minutes
Compare results to April 3, 2019
.
C.
Four sets of:
8-10 Tempo Double Front Racked Kettlebell Squats @ 32X1
100-Foot Reverse Sled Drag
Rest 2 minutes
If you do not have access to a sled perform a 12/8 calorie Row Sprint.
A. Done
B. 5:42 – 5:46 – 6:04 -6:10
C. Done
B. 4:56/5:02/4:57/5:06
C. 25-35/45-75 on a 15# sled
OHS to 150 and squats at 225 from Monday
Catching up, yesterday family day.
A. Done
B. 5.35 5.15 5.10 5.05 with 500 m row and regular ball. Gym doesn’t have heavy ball. Unbroken wall balls and had to break deadlift. Have a good 1rm onn do but generally not much endurance on submaximal lifts.
C. Done
“D”. I’m enjoying the programming and congrats to the monster performances of all you guys on here.
A: Done
B: 3:58/4:00/4:24/4:44, compared to ~4 across last time. wb ub, back blew up on dl last two rounds. Goal is to focus more on dl form when we do them
C: Skills
A. Done
B. No 30lb WB so I did 30 thrusters at 95lbs. Used a 36” box. 4:59/5:00/6:31/7:02 things got real, real fast.
C. Done with 25 pushups instead of squats.
This would have been pretty horrible with 95lb. Thrusters , I like it 🙂
When in doubt scale up ?.
A: done
B: 6:24/7:05/7:13/7:45
Broke the wb and deadlifts into 3 sets each. Last time I did this I only managed 2 rounds and I was much slower.
C: did accessories from Monday
It’s been a great week!
A. Done
B. RX 5:04/5:14/5:16/5:20
No fire in my belly today-fighting a low key sinus infection; slower than last time. Did the WB 12/10/8 until last set and then did 17/13-this didn’t help, as I really had to rest before starting the DL.
C. Done with 35’s and 150lb on the sled.
Look after yourself Kryssie. Hope you feel better come Friday
a)done
b)scale run 400, dl 185, wb 20, bjo 24 inches i finish before 40 minutes i really dont remember how long took me every each round but almost call an ambulance.lol jk
c)3 plates on the sled drag and I use 55kbs.
Need to start tracking your times for each set! You need a way to track progress!
i will for sure
A. Done
B. Week 7 of shspu program.
C. Did 2 rounds on April 3rd so just stuck to the same format. Used 100# kbs/hand for DL, the rest Rx. 4:33/4:24 – down from 4:38/4:57 on April 3rd.
D. Done with 55# kbs and added in yesterdays accessory work.
Solid improvement John!
A.) ✔
B.) Ran, 20# WB, 225#, 24″ Box. Rowed and Dropped to 185# – my back was lit. 8 minutes(ish) per round.
C.) 53# KBs/12 Cal Row
Need to start using those gluten and hamstrings and learning to hinge correctly ??
Started by making up some work I missed last few days. Reverse snow angels, Chinese rows, and lateral raise/Hercules holds. Training while at work and got a call after 2nd round of wod, so stopped there.
A- done
B- 400m run, 20lb ball: 6:08, 7:28
C – 30lb dbs, drug a heavy tire, only 3 rds.
Damn work getting in the way of your fun 🙂
For real! People need to quit setting stuff on fire, lol.
A-✅
B- 5:30;6:20;6:13;6:20 (run)
A. Done
B. 5:38/6:19/6:24/6:08 Rx
C. Done
A.done
B.4:27/4:30/4:36/4:36 a lot more consistent
C. Done with 70# kbs and 4 plates on rogue sled
Good to see that consistency ?
A. Completed
B. Did a workout with a buddy… 4 Rounds: 500m Row + 20 Push-Ups (9:15)
C. Completed @ 24kg
60kg Sled
and Reverse Hypers x 15 @ 60kg
Good move through kind of a day! Legs were pretty sore going into today, so this should help in addition to some regen tomorrow. See you Friday!
Nice work Casey! You’ve earned your rest day for sure!
A. Done
B. 5:10/5:10/5:17/5:05 same rep scheme each round
C. Done with row sprints. :28 for all 4 #53
B. Total 37:30 rx
I felt good, but some issues with deadlift ?
And the rest of the work??
B. 25:40 just did 4 rounds for time
Ouch!! That would have been ?
A) done
B) 5:15, 5:57, 6:02, 5:53 (last time I tried to RX this one and absolutely died. This time i used 185# and a 20# wallball and my times seem more reasonable. Not too much dropoff, but still very challenging)
C) 3 sets
Nice work Daniel!
A. Done
B. RX with run
3:53/4:10/4:24/4:24 total time = 25:51
Last time = 4:08/4:12/4:15/4:27 total time = 26:02
Slightly better but Felt much worse today
C. Done legs are toast
Solid work Bobby! Progress is progress!
Yessir! that rest day tomorrow is gonna be so nice