Mobility & Activation
Band Assisted Lat Stretch x 30 seconds per side
Band Assisted Tricep Stretch x 30 seconds per side
and then …
Assault Bike or Run x 3-4 minutes
followed by …
Two sets of:
30 Seconds Banded Lateral Walks (right)
30 Seconds Banded Lateral Walks (left)
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Second Banded Squats
30 Seconds Inchworm Walk
A.
Four sets of:
Front Squat x 5 reps @ 80%
Rest 2-3 minutes
B.
Every 2 minutes, for 10 minutes (5 sets):
Sotts Press x 3 reps @ 2111
Build over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans @ 50-55% of 1-RM Clean
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans @ 60-65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean @ 70-75% of 1-RM Clean
C.
Three sets of:
Barbell Hip Thrusts x 5 reps @ 20X2
Rest 15 seconds
Band Pull-Throughs x 12 reps @ 2012
Rest 2 minutes
followd by …
Three sets for max reps of:
60 seconds of Prone Lying Banded Leg Curls
Rest 60 seconds
60 seconds of Tempo Push-Ups @ 1111
Rest 60 seconds
D.
Complete as many rounds and reps as possible in 8 minutes of:
12 Double Kettlebell Deadlifts
12 Stationary or Ring Dips
12 Toes-to-Bar
35-54: 50/35 lbs
55+:
35/20 lbs
Additional Optional Engine Session
Every minute, on the minute, for 30 minutes (5 sets):
Minute 1 – 60 seconds of Ski Erg or Assault Bike
Minute 2 – 45 seconds of Strict Pull-Ups
Minute 3 – 30 seconds of Burpee Box Jump/Step-Overs (24/20″)
Minute 4 – 60 seconds of Row or Bike Erg
Minute 5 – 45 seconds of Push-Ups
Minute 6 – 30 seconds of Russian Kettlebell Swings (35-54: 32/24 kg; 55+: 24/16 kg)
B. 85/105/120
D. 3 rounds plus 6 DL, used 35#DB, ring dips slow and weak, no Kipping all strict. Shoulder was ok
A. At 295
B1 135/165/185
B2. 195/205/215
B3. 225/255/275
Did combo of D and engine training emom
1- 12 cal bike
2- 12 St pull-up
3- 8 BBJO
4- 12 cal bike
5- 10 ring dip/12 push up
6- 15 T2B
Got rough
Fun!!
Monday’s session today Tuesday AM Warmup flow with Row and 16 kg KB Snatch press: up to 30 kg, +2 from last week Snatches from 26 to 39 kg. Uploaded some clips. EMOM Assault Bike 11/11/11/11=44 calories Three rounds: 3:46 min PM Accessories completed Landmine presses 30 kg for 8 reps. Felt weak here today! One-arm DL: 35 kg for 6 reps. First time doing these! Six rounds in 16:50 min. Fun!! Overhead Yoke Carry = barbell 15 kg + 2 x 12 kg KB in bands (39 kg) and 60 steps on the same spot. So good for shoulders!… Read more »
Love the yoke carry!
M&A) done
A) 109kg across
B) Sotts: 20kg, 25, 25, 27, 27
3’s: 70kg across
2’s: 83kg across
1’s: 95kg across
C) done and done
Out of time!
Well I was due for a bad day. Glad to get it out of the way.
Got all of B and C done no fronts today knees full.
How do you do hip thrusts without the pain?
Oh no Tom, I am sorry to hear this! You did mention that your knees weren’t feeling great yesterday.
For the hip thrusts put a pad or towel under the bar!
A. FS X 5 = 255, 275, 285, 285
B1. SOTTS = 45,75,95,115,135
B2. 3 CLN PUL+PC =135/145/155
B3. 2 ” + ” = 175/185/185
B4. 1 ” + ” = 205/215/225
OUT OF TIME
D: Done
OTM: Done
Good workout to kick off the week!
Nice Brent!