Dynamic Mobility, Activation and Warm-Up
Spend 60 seconds in a butterfly stretch
Straight into …
DROM Series x 4 repititions per movement
and then …
Two sets of:
Shoulder Circles x 5 each direction
Push-Ups x 10 reps
Ring-Rows x 10 reps
A.
35-49:
Every 90 seconds, for 18 Minutes (4 sets) of:
Station 1: 5 Strict Handstand Push Ups to 4/2″ Deficit
Station 2: 5 Kipping Handstand Push Ups to 4/2″ Deficit
Station 3: 8-10 Strict Pull Ups
Station 4: Rest
50+:
Every 90 seconds, for 18 Minutes (4 sets) of:
Station 1: 5 Strict Handstand Push Ups to 3/1″ Deficit
Station 2: 5 Kipping Handstand Push Ups to 3/1″ Deficit
Station 3: 6-8 Strict Pull Ups
Station 4: Rest
C.
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
3 Hang Clean + Jerk
3 Squat Clean + Jerk
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Jerk
*Set 1-2 @ 70%
*Set 3-4 @ 75%
*Sets 5-7@ 80%
*Sets 8-10 @ 85%
D.
35-54:
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
30 seconds of 95/65 Thrusters
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
30 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 3 minutes
55+:
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
30 seconds of 65/45 Thrusters
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
30 seconds of Stationary Dips @ 2011
(pause for a full second at the top)
Rest 3 minutes
E.
Three sets of:
Supinated Grip Barbell Rows x 8-10 reps @ 2111
Rest 45 seconds
DB Reverse Flies x 10-12 reps (light)
Rest 45 seconds
Completed DMA A. all good – was able to do HSPU, def felt weak here but hopefully we can build over the next few weeks B. 205, 205, 225, 225, 245, 245, 245, 255, 255, 255 If I caught the cleans wrong, it bothered the shoulder a little bit – overhead felt weak – had to really focus on technique and when I did so, weight felt ok. C. Changed conditioning to jump in with the group Did Every 3 Minutes for 18 minutes (6 sets) 15 Cal AB 30 DU (drag rope) 8 Thrusters with 50# Dbs – went… Read more »
DMA done
A. Done, 2-1/2” deficit, 10 Strict Pu
B. 145-150-155-160-165-165-170-170-175-175#
C. Is there a good way to figure out what is exactly 80% of your Pr Pace? I decided since my PR pace is 1:47 then 80% is roughly 2:07 and 90% is roughly 1:57. I held 2:05 for first 500m rows and 1:59-2:01 for the 2nd 500m rows. I started the 30 secs when i grabbed the barbell and rings.
12/13/13 thrusters
7/7/8 dips
D. Done
Rowing session: 4x1750m, 4min rest 1. 6:56.1 / 1:58.8 2. 6:55.4 / 1:58.6 3. 6:57.5 / 1:59.2 4. 6:55.9 / 1:58.8 A. Modified: 1. 5 strict HSPU’s no def, 5 UB all rds 2. 5 Kipping HSPU’s 4” def, 5 UB all rds 3. 10 strict HSPU’s, 7-3, 7-3, 8-2, 10 UB D. Modified: I had enough rowing with the rowing session earlier so I did assault bike. – 18 cal bike, @55+ RPM, 1:42-1:45 max thrusters, 6, 8, 8 – 18 cal bike, @60+ RPM, 1:22-1:25 max scap pushups, 4, 5, 5 Then acupuncture, cupping, adjustment. After that 1.5… Read more »