Mobility, Activation and Warm-Up
Spend 10 minutes mobilizing one of your problem areas and then …
DROM Warm-Up (3-5 reps per movement)
followed by …
Banded Monster Walks x 30 seconds forward
Banded Monster Walks x 30 seconds backward
Banded Lateral Walks x 30 seconds (right)
Banded Lateral Walks x 30 seconds (left)
Banded Squats x 30 seconds
Back Squat Progressions
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
Conditioning
35-49:
Three rounds for time of:
20 Chest-to-Bar Pull-Ups
6 Devils Press (50/35 lbs)
Rest 5 minutes, and then…
Three rounds for time of:
400 Meter Run
50 Russian Kettlebell Swings (24/16 kg)
(just above shoulder level is the standard for these)
50-54:
Three rounds for time of:
15 Chest-to-Bar Pull-Ups
5 Devils Press (50/35 lbs)
Rest 5 minutes, and then…
Three rounds for time of:
400 Meter Run
50 Russian Kettlebell Swings (24/16 kg)
(just above shoulder level is the standard for these)
55+:
Three rounds for time of:
15 Chin-Over-The-Bar Pull-Ups
5 Devils Press (35/20 lbs)
Rest 5 minutes, and then…
Three rounds for time of:
400 Meter Run
50 Russian Kettlebell Swings (16/12 kg)
(just above shoulder level is the standard for these)
Grip Strength Accessory Work
Three sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 60 seconds
BS = 295x6x2 & 315x6x2
BS: 310
Metcon. Done!
A day behind
MAW done
C&J: 46-49-52 kg. Felt good, a bit wobbly in the jerks and leaning forward but corrected in the latter sets.
Conditioning: 25:26 min. Row from 1:14 to 1:26 min
AB from 0:52 to 0:57
Four rounds of GHD sit-ups
Pressing accessory: both movements with 12 kg KB
Jefferson curls: 15-25-25 kg
Optional:
Total 77 reps
1. 9/7 (on 25 kg plates)
2. 12/9
3. 20/20
MAWU) done
Squats) 120-130kg
Condo) part 1: done, forgot to check start time – part 2: 11:49
Accessory) skipped, out of time