Dynamic Mobility, Activation and Warm-Up
Banded Pec Stretch x 45 seconds per side
and then …
Openers and Activation
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
and finish with …
Two sets of:
Assault Bike x 60 seconds @ easy pace
Supine Hip Bridges with a band around the knees x 10 reps
Rest as needed
A.
Three sets of:
Banded Face Pulls x 10 reps
Bear Crawl (Robotic Dog) x 25 reps
Rest as needed
B.
Three rounds, not for time, of:
30-50 Heavy Rope Double Unders
Freestanding Handstand Hold x 3 Attempts for max time
25-Foot Handstand Walk or 20 Wall Facing Handstand Marching
This is not for time, just to get you moving. Use this time to improve skills and body awareness.
C.
Five rounds for time of:
30/20 Calories of Rowing
20 Wall Ball Shots
15 Burpee Box Jump Overs (24/20″)
35-49:
30 lbs to 10′ target; 20 lbs to 9′ target
50+: 20′ lbs to 10′ target; 14 lbs to 9′ target
D.
Take the extra time from todays training and go do one of the following:
Mountain Bike Ride
Paddle Boarding
Open Water Swim
Yoga
Ropes Course
Etc …
Something outside of the gym! 🙂
DMA done B. Andy at boise CF had two heavy ropes for me to use today…first time ever trying them. Only took me a couple tries to get the hang of it… only whipped itself once with the heaviest one! Stationary HS holds: :34, :43, :31 C. I found myself trying to catch my breath and resting on the row but for the most part was pulling a cal every other pull; WBs 20, 10/5/5 middle 3 sets, 13/7…19:27 Splits 3:21 (from start of row til start of next row) 3:59. “ “ 4:10 “ “ 4:15 “ “ 3:42… Read more »
Anybody else having difficulties editing a post once you’ve entered it??? ?
A.✅ red band
B. ✅ subbed 50 lateral hops over line for DU’s (still too much pain), did 25’ with HS walk up ramp/down steps instead of HS walks (gave myself 3 attempts each rd, made it two out of three rds)
C. 19:20, WB 12-8 all rds
1. 3:26
2. 3:39
3. 3:40
4. 3:51
5. 3:41
Not happy with my pacing. I was dying. This is the kind of workout that makes me feel fat and out of shape? ugh it’s the damn burpees isn’t it?!?!