Dynamic Mobility & Activation
Two sets of 15 meters forward, then 15 meters backwards of each of the following:
The Crab
Rest 60 seconds
The Crab with Push-Ups
Rest 60 seconds
The Rabbit
Rest 60 seconds
The Panther
Rest 60 seconds
The Cricket
Rest 60 seconds
A.
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Donkey Kicks to Wall x 10 reps
Interval 2 – Kick to Handstand practice x 45 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 16 reps
60+: Handstand Marching Against Wall
Interval 2 – Handstand Walk x 2-3 meters
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Handstand Walk x 2-3 meters
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Walk x max effort (until 10 seconds to the next set)
Followed by. . .
Two-Three sets of:
Strict Handstand Push Up Negatives
x 5 reps @ 50A1
40-49: 4/2″ Deficit
50-59: No deficit
60+: 2″ riser
B.
Every minute, on the minute, for 5 minutes, complete:
Tall Jerks x 2 reps
immediately followed by . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk from behind the neck x 1 rep @ 75-80%*
Pleasue use blocks.
C.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 4-5 reps @ 75-80%
D.
For max reps:
Against a 4 minute clock, complete:
Run 400 Meters
Double-Unders x 50 reps
Burpee Box Jump-Overs x Max Reps (24/20″)
Rest 2 minutes; Repeat for 4 sets
55+: Step-overs okay
Nicole –
hope your enjoying Dubai.. I hear its really beautiful there! XO
It is!! The camp just finished so I got to sleep in this morning and now we are going to enjoy a gorgeous day!
Limited time today.
M&A done. Cricket! Where does he come up with these?!
A – Did drills and the HSPU negatives. Skipped HS walks.
B – Tall jerks done. BTN at 180#.
C – 275#
D – 20/16/16/16. DUs were uncharacteristically a little bumpy.
M&A
Great new drills
A: did most drills. 30sec not enough time for some drills
Spent 15 min walking on hands. Max 6 ft
SHSPU felt good
B: 135 5×1@165
C:no time. Never missed this before
D:13,13,15,14 BBStep overs
DMA
A. Done max hsw 45ft; 3*5 HSPU negatives
B. 45/65/75/85/95
B2. 165/165/170/170/175
C. 185/190 for the rest
D. Will have to do Sunday
Ok I’m on vacation but we love the box here do we worked out with them.
A. 3 rm deadlift made it to 385 and they felt great.
B. 12 min AMRAP
12 DL 255#
36 DU
12 GHD sit ups
4+22
C. Tall jerks
95,115,125,125
D. No blocks for jerks so went lighter
125,145,165,185 x 2
Felt much faster getting under being tired.
How fun! Where are you no vacation?
Key West Florida!
thank you for putting the workout up early! woo hoo WEDs work dyn/mob: done A) got only one lousy muscle up in the last set. 🙁 B) 116+30 band tension didn’t have anything higher C) done ?Rx’d tough but fun D) FC max weight. 1) 72 pd 2) 90 each got to the turn around bit more than I can chew dropped it twice 🙁 next time Ill make the appropriate adjustment D) same weight as above 90 lbs 1) 30 sec 2) 15 sec Todays work Dyn/mob. done A1 ). done 2) F/S march : manage to take a… Read more »
I hope everything is okay Lise!
nicole
sorry I missed this … thank you for asking , just had to do some unexpected family stuff… 🙂 your the best !!
Hamstring PT strengthening exercises 20 mins
1 set ea of Julien’s exercises- those are challenging!
A. All Done! I was a little confused on the max effort HS walk, was I supposed to walk for 50 secs on my hands, rest 10, and repeat 2 more times? That was hard!
50 secs unbroken (100′)
37 secscunbroken (60′)
40’secs unbroken (70′)
B. Tall: 55-65-75-85-85#
BTN: 145-155-165-165-165#
C. Skipped
D. Still not running, subbed with 20 cals Assault bike
23 BBJO (1:20 bike)
25 (1:23)
24 (1:26)
23 (1:28)
How is the hamstring feeling?
It’s not 100% yet! I can still feel it! Been doing a lot of mobilizing and strengthening exercises for it! Trying to be patient with it, I’m just not very good at that though!
A. Complete. Struggled on thigh taps
B. Worked up to 115 on tall jerk. 195-215 on BTN Jerk
C. 5 Reps across at 265#
D.Ill try to fit in tomorrow
A. HS drills/walks
B. 95, then BTN 175/185
C. 255×4 across
D. 24/20/20/17
A. Practiced until I started getting a headache from being upside down ? Deviated a bit on the SHSPU begs, did one set then tried some actual SHSPU – got 4! It’s definitely the magic mat I bought 😉
B. 60kg for the jerks
C. 5@75kg across
D. 9-12-12-12 burpees – runs were the usual slow 2:00, DU’s unbroken and still working on trusting I can jump on a box when legs are fatigued.
A great workout for you Juls!
B1. 135 good exercise (first time) and really see the benefit
B2. 215
C. 305, 315
D. 14, 18, 12 (cns went on dubs for some reason), 18
Long workout but good one!
A done 5″ def. X5
B. Tall j. At 95#. Btbj 205#
C315x5, 335×5,345×5,345×5,355×5
1918,18,16 DU got me
DM&A
A.1 Done
A.2 Done
A.3 Max HSW = 45mts total
B.1 95 // 115 // 135 // 145 // 155
B.2 245lbs all sets
C. 305lbs all sets
D. Max BBJO = 12 // 10 // 12 // 13 *
* 500m row due to rainy weather
Did the strongman stuff from the other day in the AM, rested a few hours then:
Mobility done
A. Done
B1. 105#
B2. 195/200/200/205/205
C. 5 reps at 80% across (245#)
D. 15/14/14/13 – no legs for this one. Runs at 1:45, tripped up 1 time each round on the dubs (right around #40), and felt like I was jumping out of mud on the BBJO.
Good day though!
That’s exactly how I felt. Legs felt super heavy, so I tripped 1-2x every set of 50 DUs and the burpee box jump overs were tough.
16ft on hsw today
210 # for btnjk
Against 4m clock
463, 465, 466, 467
A. Did as much as I can at this point. Stuff is still new to me
B1. 115
B2. 135,155,165,176,176
C. 185, 225, 255, 275,275
A) got a few steps today in my HS Walk. Yay!
B1) 105lbs (10lbs Up from last week)
B2) 135lbs (10lbs up from last week)
C) 165lbs (10lbs up from last week)
D) did a team workout with the class today
Teams of 2
400 meter run
50 snatches (55lbs)
400 meter run
30 snatches (65lbs)
400 meter run
20 snatches (80lbs)
400 meter run (partners run together on all runs)
Awesome Dawn!!!
Mobility and HS Skill work – done! I was surprised how tiring the animal series was. Could only go about 5m with the Cricket. Julien is an ANIMAL!
B. bar/55/55 – stopped here (short on time)
B2. (75% 140 – 80% 150) all sets at 150 lb.
C. Back Squat (75% – 191/80% – 204) 195(5) – 195(5) – 205(5) – 205(5) – 205(5)
D. Max BBJO’s – 15 – 18 – 18 – 21
UB on the DU’s other than 1st set (2 misses)
Good work on your DU’s!
DMA Done A. Done B1. 95/95/95/105/115 B2. 185/195/205/205/215 C. 135/185/205/215/225 kept these light today to give the back a break, let things loosen up and ease back into it. D. 1) 1:40 run, ub dubs, 25 bbj 2) 1:41, 7/43, 23 bbj 3) 1:43, 42/8, 23 bbj 4) 1:45, ub, 24 bbj So happy my back is sorting itself out quickly. Doc isn’t worried and said he figured my QL fired too hard as a result of my piriformis and psoas being too night. I have some physic stuff to do but very pleased to be able to keep up… Read more »
Great job on the intervals!
Thanks Rob! Those burpees hurt. I’m starting to feel like I can trust in the recovery between sets. That being said, I would not have wanted to do a 5th set!
I said that earlier. A 5th round would have been like Wednesdays workout. Perhaps worse!
Wow!!! Amazing work on those intervals…super fast!
Thanks Alvaro!
Mobility completed except for the cricket. I am not coordinated enough to pull that move off.
A)Completed with the exception of the ME HSW. Box was too crowded this morning to perform.
B1)95#(5)
B2)160#/165/170(3)
C)215#x5(5)
D)20/19/19/17 Kept all runs right at 1:30 and all DU ub. Might could have pushed a little harder on the run but wanted to be sure I could do the DU ub. BBJO are not my friend.
Good job on D!
that hurt like hell!
Yes sir it did. Tough day mentally for me today.
i did want to stop several times and puked in my mouth 3 times haha. Kept that s**t together though. Training partners are great to keep you going!
Yes, I need a training partner. I train along 90% of the time.
Despite owning a tiny CF affiliate, I do have a couple of younger guys who want to train with me. It works out twice a week in a good week. Otherwise, it is solo like you.
Thanks Markus!
Great work Dean!!
Thank you Nichole! I hope that you are enjoying your time traveling.