Dynamic Mobility, Activation and Warm-Up
Two sets of:
Hamstring Pulse with softball x 60 seconds per side
Pec Smash x 30 seconds per side
and then …
Two sets of:
Plank Shoulder Taps x 30 seconds
Skydivers x 10 reps
and then ….
Three sets of:
Bear Crawl x 15 seconds forward
Bear Crawl x 15 seconds backward
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 5 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
Rest 2-3 minutes between sets.
B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Push-Press x 2 reps @ 75% of 1-RM
Please use blocks
C.
35-54:
For Time:
30 Overhead Squats (115/75 lbs)
1000 Meter Bike Erg
20 Power Snatch (115/75 lbs)
1000 Meter Bike Erg
10 Ring Muscle-Ups
1000 Meter Bike Erg
55+:
For Time:
30 Overhead Squats (85/55 lbs)
1000 Meter Bike Erg
20 Power Snatch (85/55 lbs)
1000 Meter Bike Erg
5 Ring Muscle-Ups
1000 Meter Bike Erg
D.
Three sets of:
Paloff Hold x 30 seconds (left)
Rest 15 seconds
Paloff Hold x 30 seconds (right)
Rest 15 seconds
L-Sit Hold x 30 seconds
Rest 60 seconds
Lots of prehab for shoulder and hip
Then…
A. DL – did these double overhand grip with straps
285 x 10
335 x 10
385 x 5
410 x 3
435 x 2
All felt heavy
B. Skipped (shoulder) seeing Heidi tomorrow
C. Modified to this:
30 One Arm DB Push Press (50#)
1000 Meter Bike
20 One Arm DB Snatches (50#)
1000 Meter Bike
30 One Arm DB Push Press (50#)
1000 Meter Bike
Time – 8:34
Legs had been feeling beat up and wanted to do something with good shoulder today 🙂
Strong man session:
A. 255# sled push x4 sets
B. 2:53, 2:54, 3:08, 3:05
A. 165, 195, 225, 240, 265#
B. 110# x6 sets
C. 12:48, did 0.6miles a$$ bike legs only
OHS: 15-10-5
P.Snatches: singles
MU’s: 2-1-2-2-2-1 (struggled with these today, some pain in left shoulder, I’m thinking it’s the volume of MU’s last two days)
D. ✅
Another fun training day! My last one with Cheryl and the Kona crew?
Strong man session:
A. 255# sled push x4 sets
B. 2:53, 2:54, 3:08, 3:05
A. 165, 195, 225, 240, 265#
B. 110# x6 sets
C. 12:48, subbed bike erg with 0.6miles on a$$ bike legs only
OHS: 15-10-5
P.Snatches: singles
MU’s: 2-1-2-2-2-1 took 3:04 (struggled with these today, some pain in left shoulder, I’m thinking it’s the volume of MU’s last two days)
D. ✅
Another fun training day! My last one with Cheryl and the Kona crew ?
Strongman session, 11:15 am:
A. 255# done 4 sets (calf held up a-ok)
B. 2:50, 2:50, 3:00, 3:10 (replaced 200m run with 0:50 single unders, calf held up a-ok)
Wednesday’s game training sesh at Noon:
A. Deadlift: 205, 240, 280, 300, 320#
B. Push press x 2: 125# all sets
C. 10:19, unbroken 30 OHS, used a$$ bike legs only 0.6 miles, all quick singles on 20 snatch, 6/4 on RMU ?, fun workout!
D. Done
Hey everyone! Can you all update me via the blog, email or phone with how training has been going? Thanks!