Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg
and then …
Banded Glute Bridges x 20 reps
Leg Reach x 5 reps
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%
*Set 6 – 1-2 reps @ 90%
Rest 2-3 minutes between sets.
B.
35-49:
For Time:
1500 Meter Bike Erg
15 Sand Bag Cleans (150/100 lbs)
1500 Meter Bike Erg
12 Sand Bag Cleans (150/100 lbs)
1500 Meter Bike Erg
9 Sand Bag Cleans (150/100 lbs)
50-54:
For Time:
1500 Meter Bike Erg
15 Sand Bag Cleans (100/75 lbs)
1500 Meter Bike Erg
12 Sand Bag Cleans (100/75 lbs)
1500 Meter Bike Erg
9 Sand Bag Cleans (100/75 lbs)
55+:
For Time:
1500 Meter Bike Erg
15 Sand Bag Cleans (75/50 lbs)
1500 Meter Bike Erg
12 Sand Bag Cleans (75/50 lbs)
1500 Meter Bike Erg
9 Sand Bag Cleans (75/50 lbs)
Time Cap: 20 minutes
C.
Accumulate 5 minutes in an L-Sit Hold.
Did this workout in reverse – had someone join me for the conditioning, then did lifting on my own.
Use Assault Bike instead of Bike Erg (1 mile per round)
B. 12:38 I think
A. DL – 285 x 10, 335 x 10, 385 x 5, 410 x 3, 435 x 2, 465 x 1 – haven’t lifted that heavy in a long time!!!
DMA done
A. 215×10, 250×10, 285×5, 305×3, 325×2, 345×1
B. 11:08 (a$$ bike with legs only)
C. Ouch… 2x:30, 2x:20, 2x:10, 12x:15
Changed it up a bit due to training partner’s time constraint.
3min L-sit holds, 30s, 30s, 30s, 20s, 20s, 20s, 30s
A. 165, 195, 225, 240, 255, 270x2reps
B. Did sandbag squats instead of cleans to rest shoulder. And used ski erg in middle round.
12:04
1500m bike erg, 3:01
15 sandbag squats @100#, UB
750m ski erg, 3:16
12 sandbag squats, UB
1500m bike erg, 3:15
9 sandbag squats, UB
2min L-sit hold, 20s EMOM
Cool down run with the kids, 1 mile 6:39?
On sandbag cleans, do you want us to just shoulder it or throw over shoulder?