Mobility & Activation
Banded Hamstring Floss
x 30-45 seconds per side
Banded Perfect Stretch x 30-45 seconds per side
followed by …
Bird Dogs x 10 reps per side
Banded Clam Shell Hold x 20 seconds per side
Banded Fire Hydrant Hold x 20 seconds per side
Warm-Up Flow
Two rounds of:
400 Meter Run
10 Inverted Barbell Rows (unloaded barbell)
20 Alternating Cossack Squats
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.
Deadlift Complimentary Work
Three sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(you can use kettlebells or a barbell for these)
Rest 2-3 minutes
Conditioning: Run + Thrusters + Burpees
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
12 Thrusters
12 Lateral Burpees over the Barbell
400 Meter Run
35-54: 95/65 lbs
55+: 65/45 lbs
Midline Accessory Work
Three Sets of:
Pallof Press x 10 reps @1111 (right side)
Pallof Rotations x 10-15 reps (right side)
Pallof Press x 10 reps @1111 (left side)
Pallof Rotations x 10-15 reps (left side)
Support in Rings x 30-60 seconds
Rest 60 seconds
Additional Optional Assault Bike Session
Every 90 seconds, for 30 minutes, complete (10 sets)
45 seconds Assault Bike
Please record calories achieved each set
Conditioning on Sunday 8/9.
Rd1: 5;09
2: 5:16
3: 5:12
4: 5:10
Mentally I have to get better on the second round of 4-5 round metcon
goal on round 5 was 5:09
WARM UP FLOW
DL DONE @ 185 / 205/ 225
TIME FOR 1 SET = 6:33
A day behind AM Strength I: Bulgarian with 15 kg DBs x 2 for 10 reps Wall sit ? DB row with 10 kg DBs x 2 for 12 reps Strength II: Lunges with 16 kg KB x 2 for 18/16/16 Shoulders fatigue after all snatches yesterday Face pulls with blue band Conditioning: I really must get faster on the bike… 1. 1:43, 9 2. 1:39, 11 3. 1:39, 11 4. 1:39, 11 5. 1:39, 12 6. 1:40, 12 PM Strict presses: 10 kg DBs/12 kg KBs/12 kg KBs DB bench presses and Romanian DL: With 15 kg DBs for… Read more »
M$A) done
A. 95/115/135
B. 5:48/5:52/6:36 stopped at 3 rds, very hot. last run gassed me!
Great job David!
M&A, W-U Flow) done
DL work) 185#, 195, 205
Condo) did yesterday’s AB + DB burpees: 7,6,7,8,8,10
Midline) out of time, maybe later…
Assault Bike Session is 20 sets, right?
Yes!
A. 165/185/185
B. 6:02/5;54/5;54/6:25
First run was fine but after burpees legs didn’t want to work until 200m in to it
Thrusters were UB
C. Hope I did rotations correct. First 2 ring supports were good last one felt in my pecks.
Great work Tom!