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)
A.
Take 12-15 minutes to play around with your handstand walks. Use this time to practice consistency with your walks, practice walking around and over plates, etc. Just make sure you are safe.
B.
Three sets of:
6 Weighted Bulgarian Split Squats @ 3011 then drop the weight and go immediately into 15 dynamic split squats @ 30X1; Rest 30 seconds between leg; Rest 2 minutes between sets
C.
35-49:
As many rounds and reps as possible in 6 minutes:
3 Ring Muscle-Ups
6 GHD Sit-Ups
9 Kipping Handstand Push-Ups to 4.5/3″” Deficit
12 Alternating Pistols
50+:
As many rounds and reps as possible in 6 minutes:
3 Ring Muscle-Ups
6 GHD Sit-Ups
9 Kipping Handstand Push-Ups (no deficit)
12 DB Front Rack Walking Lunges (35/20 lbs)
D.
Three sets of:
Single-Leg Romanian Deadlift (left) x 6-8 reps @ 4011
Single-Leg Romanian Deadlift (right) x 6-8 reps @ 4011
Rest 60 seconds
Bat Wings x 3 reps @ 1515
Rest 60 seconds
Early evening (2nd session)
Rowing intervals
1600m x 4, rest 4 mins
6:35.0 (2:03.4)
6:34.1 (2:03.1)
6:37.1 (2;04.1)
6:35,0 (2:03.4)
DMA done
A. 12 mins HS walk work…setup a 4”/8”/4” step, managed to get up and over four times.
B. 35# DBs …ouchie…not sure how dynamic the unweighted ones were ?
C. 3 rounds + 8 hspu
D. 35# DBs and 15# DBs
Morning session with group here in SD 3:30 minute intervals 20 TTB ‘50 SB Carry (100) 20 SB squats ‘50 SB Carry (100) Assault bike for max Cals Rest 2:30 after each round 24 Calories on all Completed 4 rounds – first time doing TTB Afternoon session with group. Back Squat 5 @ 275 5 @ 315 3 @ 365 2 @ 385 1.5 @ 405 -failed 2nd rep 🙁 happy I went for it Conditioning with group per Tino 4 Min AMRAP 4 hang squat cleans @ 185 8 bar facing burpees @ 4 minute mark 4 Min AMRAP… Read more »
Started today’s training session with the optional rowing session: 4x 1600m row, 4min rest (keeping faster pace than week of 6/3 when we did 4x 1550m) 1. 6:13.5 / 1:56.7 6/5: 1:57.6 2. 6:15.7 / 1:57.4 6/5: 1:58.0 3. 6:19.5 / 1:58.6 6/5: 1:58.6 4. 6:17.1 / 1:57.8 6/5: 2:01.1 A. I did HS walks over plates and around a cone, then I did the ramp. I can get up the ramp down the steps but getting up the steps is hard for me. Took a lot of tries but I got it today. B. 30# DB’s all sets This… Read more »