Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction
x 15 reps
Rest 60 seconds
C.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed
D.
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1 – 6 Strict Pull-Ups + 12 Push-Ups + 16 Alternating Jumping Lunges
Minute 2 – 7 Deadlifts (315/225 lbs)
Minute 3 – 15 Burpees
E.
Three sets of:
Death March x 20 steps @ 2111
Rest 15 seconds
Reverse Hypers or Band Pull-Through Wearing a Weighted Vest x 20 reps @ 1010
Rest as needed
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Option
Every 2 minutes, for 24 minutes (6 sets) of:
Station 1 = 200 Meter Run + 10 Deficit Kipping Handstand Push Ups (4″/2″)*
Station 2 = 20/15 Calorie Row + 50-Foot Handstand Walk
*If you are not interested in competing in the Open, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
Assault Bike Conditioning Option
Six sets for max calories of:
3 minutes of Assault Bike
Rest 2 minutes
– 304cal for the yesterday AB condo. Brendan is too strong.
– 4km run now
– romwod then
A. Done
B. Done, I enjoyed this. Definitely got the core fired up and hips moving.
C. 8@255
6@305
4@355
3×3@405, no belt on any sets felt good.
D. All done, UB.
1 – done in 40 sec
2 – no belt, all UB
3 – 45-46 sec (1 set was 50)
E. 24kg kettlebells. This was 10 per leg, yes?
100lbs on reverse hyper
A. Done
B. Done
*I really liked these for priming my body
C. 8@275/6@315/4@365/3×3@425
D. Done. EZPZ lol
*side note: I focused on being smooth through the burpees and purposely taking my time. I felt by slowing down, it made everything else significantly easier. I also thought about keeping less tension in my chest and shoulders while falling to the floor, it seemed to help.
E. Done
Awesome, I love that you played with your pacing on the emom and learned from it. 3 good days of work Mike!
A) Done
B) Done
C) 215/265/315/345×3
D) Done, last few rounds were tough, the pushups after the burpees are no joke
E) Done, did 55# db fr lunges instead of death march – I never seem to feel that anywhere but my grip
Am session
A. Done
B. Done
C. DLs @140lbs,165,195,225 (all double overhand)
D. Did the emom, but only did 6 push-ups( bc of elbow) and deadlifts at 185
E. Done with yellow kbs for death march, and a black rouge band for pull throughs
Pm session
Did the bike conditioning on a rogue echo bike got 173cals (does anyone feel like it’s hard to get cal from the echo than assault??)
Then 4×15 hip flexor pulses
Some handstand play time
And like an hour of mobility!!