Dynamic Mobility, Activation and Warm-Up
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
and then …
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
and then …
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 2311
*Sets 1-2 @ 65% of 1-RM Front Squat
*Sets 3-4 @ 70% of 1-RM Front Squat
*Sets 5-6 @ 75% of 1-RM Front Squat
B.
Every minute, on the minute, for 4 minutes:
Tall Clean x 2 reps
*This is meant to be a drill so keep this light and focus on good footwork
and then …
Every 2:30, for 15 minutes (6 sets):
High Hang Clean
x 2 reps @ 70-75%
and then …
Two sets of:
Clean Deadlift on a Riser
x 4 reps @ 80%
Please focus on positioning. Here are a few things I am looking for:
*Shoulders pinned together
*Vertical chest on the dip and drive
*Leg drive
C.
35-49:
For time:
Row 1000 Meters
Strict Handstand Push-Ups x 20 reps
Row 750 Meters
Ring-Dips x 25 reps
Row 500 Meters
Push-Ups x 30 reps
50-54:
For time:
Row 1000 Meters
Strict Handstand Push-Ups x 15 reps to a 2″ riser
Row 750 Meters
Ring-Dips x 20 reps
Row 500 Meters
Push-Ups x 30 reps
55+:
For time:
Row 1000 Meters
Strict Handstand Push-Ups x 10 reps to a 4″ riser
Row 750 Meters
Stationary-Dips x 25 reps
Row 500 Meters
Push-Ups x 30 reps
Notes:
You may also use one of the variations below as a substituion for strict handstand push-ups:
Knee Elevated Handstand Push-Ups
Wall Walks (do 1 wall walk for every 4 SHSPU)
Push the pace on your pressing movements because your triceps get to recover while on the erg. Make your push-ups count and focus on proper shoulder position.
D.
Two-Three sets of:
Skull Crushers x 10-15 reps @ 2111
Rest 30 seconds
Standing Paloff Press x 15 reps per side
Rest 30 seconds
A few days behind. Busy summer
A. 225/240/260
B. 225-245
C. 11:55
STHSPU -UB
Ring dips- 12/7/6
Push up – 20/10
A. 155/125/135#
B. 65-75 then 105-115 for high hang
Competition this weekend so did a mini practice of workout 1: 1 mile bike/750 row/400 run
A. 135, 145, 155
B. a) 95-115
b) 135-155
c) 175
C. 13:32 / 50-54 no riser (slow on the row)
HSPU: 9-6
Ring dips: 20
PU: 21-9
(50-54) DMA: done A. sets 1-2: 117# sets 3-4: 126 sets 5-6: 135# B. tall clean: 75# high hang clean: 100# x3 & 103# x 3 clean dl on riser: 110# ( we should be going off our clean 1rm, right? Last time I used my dl & I thought that was wrong) C. 16:40 (had to modify the strict hspu’s, I could do a few but not 20) D. ran out of time, so I did some work with the class 2 sets: 1 arm db low row x30 (each arm) db rear delt raises x30 ball walk outs… Read more »
A: 50kg FS 2311
B: TC 50kg, HHC 50kg, Clean DL 90kg
C: 16:32 (Strict HS, but Bench-Dips… don’t have a Station)
D: done
A. 135/145/155
B. 35/45 then 105/110/115 then 135
C. 13:21
D. Done
A. Tempo Front Squats: 135-175
B.
Tall Cleans: 35/65/85/105
HH Cleans: 145-155
Clean DL: 165
C.
Did the class workout today: 3 rds: 15 Assault Bike, 10 Sandbag Squats (100lbs)
A. 200, 215, 230
B1. 115
B2. 175, 185, 190
B3. 210
C. 11:35. sHSPU 14/6, Ring dips UB, PUs 23/7.
D. Done.
DMA . Done
A. 61/61, 65/65, 69/69kg
B. 1& 2 I couldn’t do B because of my left shoulder
B.3 81 kg
C. I did 2,5 km in 14 minutes
D. I couldn’t do
C. 13:46
Not much of a warm up and these aren’t my best movements but oh well.
sHSPU – 6/4/4/3/3
Ring dips – 7/7/6/5
Push ups – 3 sets
B. Tall 95, High Hang worked up to 155
C. 15:17 (55+). All row segments at 2:00 min pace
SHSPU UB (huge for me), Dips 10,5,5,5 PUs 8,5,5,5,2,1,1,1,1,1 (gotta work on the PUs)
Mobility/activation done
A. Actually was able to do these! I kept percentages lighter! 95-115-135#
B. Nope
C. 13:16, could do the rowing but subbed out bodyweiggt movements with 20 95# front rack lunges, 25 jumping squats, 30 air squats! All legs!!!
D. Done
Shoulder PT done
DMA: done. I really liked the over/under one. Was actually pretty good at it.
A). 150/165/175
B). Tall Cleans: 75/85/95
High Hang Cleans: 115
Deficit Clean DL: 135
C). 12:06. [2:53, 8 (2 rep PR)/7/3/2]
[2:21, 15/5/5]
[1:41, 22/8]
D). Skullcrushers @ 65#
Paloff Press @ blue rogue band
Today I had: A. 5 sets: 3 min rest10 kbs (build up each set)10 burpees (faster each set)10 cal row (faster each set)10 ttb B. 5 sets: 3 min rest3 back squats building up5 high bj C. 21-15-9kb snatch (each arm) 35ski calsrest 3 min15-12-9kb cj 4435 du after each set Awesome day!!! A. done. kb: 26/35/53/70/100.
The 100 was pretty slow motion.LOL. 
All ttb sets unbroken. B. 135/155/170/185/200 
No lifters, no sleeves. BJ to 30 and 31.5,a combo (start with one @ 30 and then add the plate for the others)This felt good today. I think… Read more »
Joey D.
A. 245 / 260 / 280
B1. 135
B2. 230 across
C. 11:57 RX
DMA) done
A)195,195,205,215,220,220(will post video)
B1)95(will post video)
B2)185(will post video)
B3)205
C)13:54
Shspu-10/3/3/2/2
Dips-15/5/4/1
Pushups-15/10/5
D)65#
Blue band
Great work on the conditioning piece!
A-210,225,240.
B-135
B-205
B-365
C-12:27
D- done
You flew thru that workout!
Thanks. Trying to push my conditioning.
Hips are feeling much better while lifting so time to start seeing weight go up as well.
A. 2×91/2×98/2×105 kg
B1. 50 Kg
B2. 65/70/75 kg
B3. 85 kg
C. Row 1000 = 3:54″/20 SHSPU = 12:20″ one by one…It got me!!!/Row 750 = 15:38/25 Ring Dips = 18:20/Row 500 = 20:40/30 Push Ups = 22:06
D. Skipped
DMA- Complete
A.) 200 / 225 / 240 – Felt good today
B1.) TClean 125(3 sets) & 135(set 4)
B2.) HHClean – 170(3 sets) & 175 (3 sets)
B3.) CDR – 210 both sets
C.) Total Time = 14:00
1K Row – 3:35
SHSPUs – 2:50 (3s, 2,s 1s)
750M Row – 2:41
RingDips – 1:34 (15, 5, 5)
500m Row – 1:48
PushUps – :54 (15,10,5)
:38 seconds of transition/fluff time
D.) 2 sets (45lb BarBell & Red Band for SPPress)
Great work Phil!
DMA – done A. 135 (2 sets) – 145 (2) – 155 (2) B1. 65 – 75 – 85 -95 B2. 135 (2 sets) – 140 (2) – 145 (2) B3. 155 both sets C. subbed 15 SHSPU’s on 2″ riser for the 10 SHSPU’s on 4″ subbed 20 push press @ 95 lb. for the stationary dips (sore wrist bone that is aggravated by dips) Row 1000 (4:12 @ 23 spm) SHSPU’s X 15 R’s (1:17 – 13 + 1 + 1) came off wall twice Row 750 (3:12 @ 24 spm) Push – press X 20 R’s (12… Read more »
Good work Barry – what is going on with your wrist?
Feels like the pisiforms ?? is bruised. It has been sore for the last couple weeks. Not sure if it is from the false grip from the strict MU work I was doing or the ring dips, but I thought I would rest it today.
Good call Barry!