Mobility & Activation
Glute Warm-Up (Vandyke Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold
x 90 seconds per side
Straight Leg Iso Raise x 1 minute per side
Forward Cross Lunge x 1 minute per side
Cross Under Lunge x 1 minute per side
and then …
Upper Body Warm-Up
10-12 reps per exercise
Warm-Up Flow
One set of:
1,000 Meter Row or 1,500 Meter Bike Erg
100 Feet Sandbag or Odd Object Carry
Wall Slides x 15 reps (slow and controlled)
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.
Handstand Progressions
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kick to Handstand on Wall x 3 reps + Back-To-Wall Handstand Hold x 30 seconds
*Attempt to have your feet together before making contact with the wall, and make contact with the wall as softly as possible.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps (FAST)
Interval 2 – Side Pressing Handstand Hold x 30 seconds
*Attempt to remove your foot from the wall and hold the static handstand as long as possible. Return to the wall when necessary to regain your balance.
Front Squat
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 85% of 1-RM
*Set 5 = @ 90% of 1-RM
*Sets 6 = @ 93% of 1-RM
6 Minute AMRAP
As many rounds and reps as possible in 6 minutes:
50 Double-Unders
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
35-54: 135/95 lbs
55+:
95/65 lbs
Please reduce the reps of the double-unders if that amount will take you longer than 90 seconds or substitute with 100 single-unders.
Additional Optional Aerobic Based Session
For time:
50 Calorie Row
10 Calorie Assault Bike
40 Calorie Row
20 Calorie Assault Bike
30 Calorie Row
30 Calorie Assault Bike
20 Calorie Row
40 Calorie Assault Bike
10 Calorie Row
50 Calorie Assault Bike
Am sesh from 7/16
DL = 415 all sets
E 5 for 30 ;
2:08
2:28
2:50
3:01
3:07
2:48
Pm sesh 7/17
FS = 285/305/325/335
2+60 in tc. Finished 3 rds untimed
Handstand practice done. I did freestanding handstand hold for 20 sec.
FS: up to 75 kg. Felt really good!
Conditioning: 2+59. DU messy/UB/tripped once
DL UB
HPC 8-1/8-1
STOH UB
Optional aerobic session: 28:40 min. ?
HS work done
B. 225×2/240×2/250×1/260×1
C. 2RDS +30
Hey all. Bill Miller from Alaska. New to the group.
A. Done
B. 205 / 205 / 225 / 225 / 230/ 235
C. 3 + 6
Need to work on DU consistency
Hs work done started out lighted with front but made it up to 90%
B. 185/205/225/235/245/255
C. 2 rds plus 50 du’s
M&A, W-U Flow) done
HS work) done
Front Squat) 240# – 280#
Condo) 2 rds + 63
MAW done
A. HS work done
B. FS 175/185/197.5/205. Felt heavy
C. 2+63 (1 PC)