Partner T-Spine Stretch on Pull-Up Bar
Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip
x 30 seconds
Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach x 10 reps per side
Plank with Forward Reach x 10 reps per side
A.
35-54:
Complete wearing a 20/14 lbs weight vest:
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Muscle-Ups x 2-3 reps
Minute 2 – Strict Handstand Push-Ups x 6 reps
Minute 3 – Air Squats x 15 reps
55+:
Complete wearing a 14/10 lbs weight vest:
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Muscle-Ups x 1-2 reps
Minute 2 – Strict Handstand Push-Ups x 4 reps
Minute 3 – Air Squats x 15 reps
B.
Back Squat
*Set 1 – 8 reps @ 70-75%
*Set 2 – 6 reps @ 75-80%
*Set 3 – 4 reps @ 80-85%
Rest 2-3 minutes between sets.
C.
35-49:
For time:
10 Clean & Jerks (205/125 lbs), by 2:00
8 Clean & Jerks (215/135 lbs), by 4:00
6 Clean & Jerks (225/145 lbs), by 6:00
4 Clean & Jerks (235/155 lbs), by 8:00
2 Clean & Jerks (245/165 lbs), by 11:00
50-54:
For time:
10 Clean & Jerks (185/105 lbs), by 2:00
8 Clean & Jerks (195/115 lbs), by 4:00
6 Clean & Jerks (205/125 lbs), by 6:00
4 Clean & Jerks (215/135 lbs), by 8:00
2 Clean & Jerks (225/145 lbs), by 11:00
55+:
For time:
10 Clean & Jerks (175/95 lbs), by 2:00
8 Clean & Jerks (185/105 lbs), by 4:00
6 Clean & Jerks (195/115 lbs), by 6:00
4 Clean & Jerks (205/125 lbs), by 8:00
2 Clean & Jerks (215/135 lbs), by 11:00
D.
Two-Three sets of:
GHD Sit-Ups x 30 reps
Rest as needed
A. Done sub 6 Dips/ Kipping HSPU w/14# vest
B. 225/240/255
C. 7:38
D. 2 sets of 30
A. Done 2 rmu per and 14# vest, 20 a bit too much, 20# for shspu and squats.
B. 255, 275, 295 heavy
C. Made the 10 at 2 min
Got 7 of 8 by 4 min
Got 6 by 7 min (1 min behind)
Got 4 by 9 min
Got 2 by 12 min
So I suppose a fail, but proud of my fail…full effort equals full victory.
D. 3 sets
A: done. shspu got tough.
B: 330
C: Cut 2 reps off the first half and still couldn’t maintain 2m pace after the 10 205s. With 35’s, there are some workouts where I feel there is no way I can hang anymore at 47 , and I’m generally strong for this division.
The last one we had was the Games workout with 155# walking lunges. hs walks and ghd. 2 rounds was all I had.
You’re kind of a lil bitch…
Tell me about it you big wanker. We’ll see you in a few weeks and reminisce over a few beers!
A. Smups single x 2
Shspu x 6 unbroken every set
B. Box squats up to 300#
C. 10-1:08
8-2:52
6-4:49
4-6:22
2-7:24
That is including changing my weights every set.
So fast, fantastic Jeff!!!
Wow, unreal barbell cycling, pretty heavy
Smokin fast.
I am back!!! Hope training has been going well!! Jean let me know that some of you have been experiencing some shoulder pain so if that is the case, please reduce the volume of overhead work. You may want to do todays session with just cleans and omit the jerks if your shoulders are a bit achy!
Welcome back. We’ve been in good hands while you’ve been out tanning and eating bon-bon’s! 🙂 I’ve never tried a SMU with a vest before. It will be interesting.
Welcome back. Hope you had a great holiday. Jean was great.