Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 60 seconds per side
Band Assisted Hip Flexor Stretch x 60 seconds per side
Front Rack Partner Assisted Stretch
Wrist Stretch
Two sets of:
Banded Monster Walk x 20 steps forward/backward
Banded Fire Hydrants x 15 reps per side
Banded Glute Bridges x 15 reps
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
and finish with:
Unweighted Barbell
Barbell Strict Press x 6 reps
Barbell Push-Press x 6 reps
Barbell Front Squat + Jerk x 6 reps (hold for 2 seconds at the bottom of the Front Squat)
Jerk Progressions
Take 10 minutes to draw out your jerk footwork
and then …
Three sets of:
Press in Split Jerk Position x 3-5 reps
Rest as needed
and then …
Six sets of:
Jerk x 2 reps with a 2 second pause in the dip and a 2 second pause in your receiving position
Rest 2 minutes
Work between 65-70% of 1-RM
Front Squat Progressions
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.
“Pure Fire”
35-54:
Three rounds for time of:
20/15 Calorie Assault Bike
25 Kettlebell Reverse Lunges (24kg/16kg)
55+:
Three rounds for time of:
18/12 Calorie Assault Bike
25 Kettlebell Reverse Lunges (16kg/12kg)
Posterior Accessory Work
Three sets of:
Banded March x 3 Minutes
Rest 30 seconds
GHD Hip Extensions x 15 reps @ 1112
Rest 30 seconds
Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.
Optional Assault Bike Session
Fifteen sets, for times, of:
10 Calorie Assault Bike
Rest 60 seconds
You are looking to be as consistent as possible across the fifteen sets.
DMAW done Press in split: 35-36-36 kg for 5 reps. +1 kg from last week Jerks: 42 and 46 kg. Tried to stay back in both the dip and the jerk. Dead-stop FS: 65 kg and hit all sets. These feels like they are doing so much good ?? Pure Fire: 9:08 min 1. 2:53 (AB 1:12) 2. 3:10 (AB 1:23) 3. 3:05 (AB 1:22) Lunges as Farmer’s carry. Didn’t put the KBs down but took short breaks on the first round. Banded March with green band ? and Hip extensions done Will do Wednesday’s optional later today and save… Read more »
Glad you are enjoying the dead stop front squats!!
No dead stop. did 3s neg FS: 264
Metcon: 6:24. 90% today was uncomfortable enough.
A. 95/105/105 no body movement!
A1. 165 x6 missed my 2ns attempt forward on my last set
B. Ended doing 165 for all sets coming out of it bothered my rt shoulder
C. Used 20 kg and did 8:47 AB was very consistent about 1:15 for all
D. Done tried to use heavier band than last week but no joy just kept moving GHD machine
Nice work on the conditioning piece!!
MAWU) done
Jerk stuff) press 20-50kg – 2x pause jerks 75-85kg
Dead-stop front squats) done @ 102kg
Condo) 10:46 (Echo bike)
Skipped the rest, out of time. 1st time using Echo bike, it’s “fun”.
Ohhhh awesome to hear – the Echo Bike is great!
Time metcon
11.42 with 2 kb
After dead squat it was hard!
Great job Gianni and you did it correctly, should be two KB’s!
Metcon 1 kb or 2 kettlebell
Thanks
I do with 1 … i hope ok!
That is okay Mirko!