Dynamic Mobility, Activation and Warm-Up
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Hamstring Stretch x 45 seconds per side
and then …
Assault Bike x 30 seconds
Sky Divers x 10 reps
Assault Bike x 30 seconds
Fire Hydrant Iso Hold x 20 seconds per side
Assault Bike x 30 seconds
Single Leg Hip Bridge x 10 reps per side
Single-Leg Strength Progression
Three sets of:
Front Foot Elevated Lunge x 8-10 reps @ 3011
Rest 45 seconds between legs; 90 seconds between sets
Prone Plank Hold x 45 seconds (add weight if this is easy)
Rest 90 seconds
Overhead Barbell Cycling Progressions
Take 10 minutes to build to 70% of your 1-RM Shoulder to Overhead
and then …
Every 45 seconds, for 4:30 minutes, complete (6 sets):
Shoulder to Overhead x 1-2 reps @ 70-75%
Two Part Conditioning
35-54:
Three rounds for time of:
50′ 50/35 lbs Farmers Carry Walking Lunge
15 Chest-to-Bar Pull-Ups
Rest 5:00 minutes, and then …
For time:
40 Calorie Row
30 Box Jump-Overs (24/20″)
20 Handstand Push-Ups
55+:
Three rounds for time of:
40′ 35/20 lbs Farmers Carry Walking Lunge
12 Chin-Over-The-Bar Pull-Ups
Rest 5:00 minutes, and then …
For time:
40 Calorie Row
30 Box Jump/Step-Overs (24/20″)
15 Handstand Push-Ups (may use a riser if needed)
*Sorry to all the 55+ who did lunges with 50/35 lbs DBs but hats off to you for having STRONG legs!
Optional Row Session
For time:
Row 60 Calories
Shoulder to overhead @110
Lunge/chest to bar 6:45 1st 2 rounds with 25, then 35 for last. Chest to bars poor today
7:31 last part hspu slow
DMA
SL STRENGTH
OH BB UP TO 185 (PJ)
STOH (ALL PJ) = 175, 2, 2, 185, 2, 2, 2, 2, 2, 2 E45 SECONDS
3 RDS LUNGES + C2B = 8:21, 40 CAL ROW, 30 BJO, 20 HSPU = 5:41
THEN W CLASS……..
3 RDS OF E5 MIN
10 DB STEP UP W 2 50’S
8 DB C&J’S W 2 50’S
10 HSPU
18 CAL AB………….
Stoh 110 110 115 115 120
Wow 3:39 5:06
DMAW done Elevated lunges for 10 reps each set with 10 kg DBs first set and then 12 kg KBs. Should have gone higher but woke up with a sore throat so keeping it light. STOH: built up to 46 kg and then did the EMOM with 49 kg (75%) for 2 reps each set. Felt good and not heavy at all! Conditioning: Kept the pace quite low to not get a too high heart rate due to the cold. First part 9:15 min. CTB 5/5/5 kipping Second part 6:00 min (Row 2:37, BJO slow but steady pace, HSPU 12/8… Read more »
A. 50# DBs to 2 45’s stacked for lunges, +45# for planks
B. 205# PJ, 2, 2, 1, 1, 1, 1 (ouch, clavicle!)
C. 6:35, 5:28 (difficult with palms still torn)
D. 2:38 60cal row
4:34 did pull ups ,tricep was hurting with ctb 5:34 kipping hspus unbroken biggest se to date
Today I did yesterday’s run session but a bit modified since I couldn’t program Runkeeper for less than 250 m.
Warm-up slow for 5 min
Three sets of 250 meter fast (4:41/4:22/4:43)
Run slow for 1 min (6:48/6:44/6:19)
Intended four sets, but programmed five (…) sets of 500 meter fast (5:22/5:43/5:38/5:48/5:47), which in the end didn’t turn out to be so fast 😉
Run slow for 2 min (6:25/6:33/6:35/6:42/7:07
Cool-down slow for 5 min
Total 6:71 km and 40:28 min
Done at 225. Took from floor, PC and PJ. Did 12 sets.
3:45 And 4:00. Subbed T2B for C2B. HSPU done strict and UB.
Excellent job Brigham!
DMAWU) done
strength) lunge w/ 2 DBs, ~6″ rise: 10@60#, 10@65, 10@70 – planks w/ 45# plate
S2OH*) 185: 2,2,2 190: 2,2,2 195: 2,2,2
Condo) part 1 5:20 – part 2 5:06
* S2OH: did every 45 sec for 6 min (9 sets) – not sure what it was supposed to be since math didn’t line up as written :-D. All sets were push jerk + split jerk.
Math is hard for us too lol! Just 6 sets 🙂
A) 75kg
B) 13’23”
Catching up from Wed
DMA done
A1 Gymnx skills done
A2. shspu did 6 EMOM
B. Pause FS to 185#. Failed 190 x1
C. Wod In 20:02. Row about 4:25. AB slow about 5:00. Still fun
Glad you enjoyed that one!
A. 30’s to a 45# plate
Planks with 45# plate
B. 95/115/135/155/175 all x 2
B1. 175/175/175 x 2
185 x 1/185/185 x2
C. 5:47 CTB 10&5/8&4&3/5&3&2&3&2
First round 1:42
5:47. Row 2:05
Box jumps steady
11/9 hspu
Crushed it!