Mobility & Activation
Spend 5 minutes rolling out and then lets get moving!
Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Warm-Up Flow
Three rounds, not for time, of:
40 Double-Unders or 60 seconds Double-Under Practice
20 GHD Hip Extensions
2 Rope Climbs
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
35-49:
For time:
50 Chest-to-Bar Pull-Ups
15 Front Squats (225/155 lbs)(from the floor)
50-54:
For time:
40 Chest-to-Bar Pull-Ups
15 Front Squats (185/125 lbs)(from the floor)
55+:
For time:
40 Chin-Over-the-Bar Pull-Ups
15 Front Squats (155/105 lbs)(from the floor)
*Time Cap = 6:00
*Load should not exceed 85% of max clean
Scaling Options for Pull-Ups:
Band Assisted or Jumping Chest-to-Bar/Chin-over-the-Bar
Rest until the running clock reaches 10:00, and then…
35-49:
For time:
40/30 Calorie Assault Bike
30 Toes-to-Bar
20 Deadlifts (185/125 lbs)
50-54:
For time:
30/20 Calorie Assault Bike
30 Toes-to-Bar
20 Deadlifts (155/105 lbs)
55+:
For time:
30/20 Calorie Assault Bike
25 Toes-to-Bar
15 Deadlifts (135/95 lbs)
*Time Cap = 6:00
Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
V-Ups
Rest until the running clock reaches 20:00, and then…
For movement quality:
20 Alternating Pistols (55+: Weighted Box Step Ups 20/14 lbs; 24/20″)
25 GHD Sit-Ups
15 Alternating Pistols (55+: Weighted Box Step Ups 20/14 lbs; 24/20″)
25 GHD Sit-Ups
10 Alternating Pistols (55+: Weighted Box Step Ups 20/14 lbs; 24/20″)
25 GHD Sit-Ups
Athlete Notes:
Today we have some fast and heavy testers. Notice that the workouts have a time cap in order to guarantee rest before the next part. So go hot, go heavy, test yourself. You will get the rest you need for the next part so be aggressive. Everyone is going to be breathing hard when it gets time to pick up the barbell, but you just have to make yourself go. As long as you can be in a safe, controlled position then get started.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Option
A.
Five sets of:
10 Double Kettlebell Deadlifts (HEAVY)
100-Foot Sled Push (HEAVY)
Rest 90 seconds
B.
One set of:
200 Meter Sled “Sprint”
SN up to 215 warmup
A: 2:49. 50’s
+
4:02 35’s
+
Done not for time
How did the x-ray go?
Hey David, the x-ray came back looking good. Back when 8 months ago when something popped on account of those negative FS x3’s, I’ve gone through big swings of pain in mid back thoracic pain from spine out in to rib. Pain emanates around rib cage and rib has come out twice at night since then where it clunks in and out of my spine with each breath and a very uneasy and painful thing. Strange indeed. I used to not be able to hold a weight out in front of me but can now and lifting back up to… Read more »
Did quarter finals event 3: 120 WB/120 cal row. 11:44