Glute Activation Warm-Up
(Vandyke Strength Protocol – 13 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge
x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Front Squat Progressions
Every 2:30, for 15 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Sets 5-6 – 1 rep @ 97%+
The goal is to find a 1-RM Front Squat today.
Conditioning Session
All Age Divisions
For time:
25 Bar Facing Burpees
2,000 Meter row
25 Bar Facing Burpees
Time Cap: 20:00
Set up a barbell for the bar-facing burpees.
Core Accessory Work
Three sets of:
Face Down Chinese Plank Hold x 60 seconds
Rest 60 seconds
Face Up Chinese Plank Hold x 60 seconds
Rest 60 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Optional Additional Strength Accessory Session
A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 3011
Rest 45 seconds between legs; 90 seconds between sets
B.
Three sets of:
Bench Press x 6-8 reps*
Rest 60 seconds
Ab-Wheel Roll Outs x 15 reps
Rest 60 seconds
*Increase load by 3-5% from last week
C.
Three sets of:
Bent-Over Rows x 12 reps
Rest 30 seconds
Banded Tricep Push Downs x 30 reps
Rest 30 seconds
Dumbbell Lateral Raises x 12 reps
Rest 2-3 minutes
MAWU
FS- UP TO 90% FOR 1= 320
CONDITIONING 12:25/ SLOW TRANSITIONS, AROUND 1:40 FOR EACH OF BURPEES AND A LITTLE OVER 8 FOR THE ROW
BENCH AND AB WHEEL DONE
Thursday morning session for me MAW done Front squats: built from 58 kg to a new PR of 78 kg (+1 kg). I had to fight for it, because my legs were a bit jelly from Bulgarian split squats yesterday. I have failed the last 4 attempts in FS so happy to finally hit a new PR, even if the numbers are still small. Conditioning: 13:09 min. What is the latest standard for Burpees over the bar? Do you have to extend or not when jumping over? It is still a two-feet takeoff I assume? Burpees, steady pace, UB 1:42… Read more »
Congratulations on your PR!!!!
Two feet take off and you do not need to extend when jumping over – just clearing the bar meets the standard!
Front squat 255 still nursing upper back PR is 315
conditioning: 10:48 felt great
Great job on the conditioning! What is going on with the back?
2.5 months ago did something to my L1 region. Took a month before I could front squat. Being safe, do not want to do it again. Essentially 100% just not pushing heavy weights yet.
Fs 315 failed 335 pr is 325
1st set bfb 103 row 745 2and set 120 total time 10:16
So close Gerald! Next time try going 320 and then 330 lbs
A bit of a sore knee today (likely from step overs and squats together) so did yesterday optional conditioning, with burpee step up and over instead of jumping. Rounds 1-4 about 3:30, round 5 slowed down on row 3:45, then round 6 3:35.
Practiced some hs walks and bar mu
Good call Laura – hope that knee feels better soon!
front squats (260 1Rm): 195/220/235/245/255/265Missed
Conditioning Session: 14:20 (2:36/11:30/14:20)
Core Accessory Work: complete
Optional
A.
Bulgarian Split Squats with 25s
B.
Bench Press & Ab-Wheel Roll Outs
— did not do: elbow pain
C.
Bent-Over Rows – 53
Banded Tricep Push Downs – 2 red bands
Dumbbell Lateral Raises – 15s
no rest
Great job today Brad!
GAWU) done
FS) up to 295#, f@305# (PR: 300# w/ belt, 295# is likely belt-free PR)
Condo) 11:55
Core) done
Congrats on the belt free PR!!!
A. 215/240/255/270m x2
255 today 30# off pr
B. 12:49
Burpees 1:58/2:04
Row 8:00 even :47 worth of transition getting rower started etc….
C. Done those are tough
How did the rack position feel today?
Not good