Mobility & Activation
Band Distracted Hamstring Floss x 60 seconds per side
and then …
Banded Scarecrow x 2-3 minutes depending on how tight you feel
followed by …
Spend 1-2 minutes working on this drill from one of our favorites, Eric Cressey:
Reach, Round & Rotate
and finish with …
15 Ring Rows (slow and controlled)
15 Push-Ups (slow and controlled)
Strict Ring Muscle-Up Skill Development
Banded Muscle-Up Transitions x 20-30 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)
Two sets of:
Elbow Drops on Box x 10-12 reps
Rest 30 Seconds
False Grip Static Hang x 15-20 seconds
Rest 30 Seconds
and then …
Six sets of:
Strict Muscle-Ups x 1-2 reps
OR
Box Assisted Strict Ring Muscle-Up x 4-8 reps
Rest 30 Seconds
Deadlift
Every 3 minutes, for 12 minutes, complete (4 sets):
Deadlift x 4-5 reps @ 80% of 1-RM
Conditioning: Assault Bike + Run + Pull-Ups + BBJO
35-54:
Every 6 minutes for 30 minutes (5 sets):
20/15 Calorie Assault Bike
200 Meter Run
12 Chest-to-Bar Pull-Ups
8 Burpee Box Jump-Overs (24/20″)
55+:
Every 6 minutes for 30 minutes (5 sets):
15/10 Calorie Assault Bike
200 Meter Run
12 Pull-Ups
8 Burpee Box Jump/Step-Overs (24/20″)
Midline Accessory Work
Three sets of:
Side Plank Hip Drops x 30 seconds per side
Rest 30 seconds
Windshield Wiper x 45 seconds
(bent knees to scale this)
Rest 30 seconds
Additional Optional Assault Bike Session
Three sets for times of:
Assault Bike x 25 Calories
Rest 3 minutes
Sets
1- 3:40
2- 3:40
3- 3:50
4- 4:10
5- 4:50
6/6 SRMU
DL = 395×5 all sets
E6 for 30 done
A day behind AM Warm-up flow done Strict presses: up to 40 kg. Felt good! C&J: jelly arms and jelly legs is not a good combination. Cleaned 60 kg (92%) twice but just couldn’t even. try to jerk ? Conditioning: 2+22. Have not been feeling energized this week. I’ll just keep training and doing the best of it. It will probably be better in a couple of days. Accessories done. PM Posted DL with 15 kg x 2 DBs for 10 reps + double green band for the Glute Bridges Sled drag: loaded the sled with 10 kg and walked… Read more »
Sorry to hear your energy has been low! Anything changed with your sleep and/or nutrition?
I’m sleeping way more now during the holiday break 🙂 No, but I think I have a minor cold or something. It’s sooo cold here in Sweden at the moment.
M&A) done
Strict MUs) only got 2 today, weird
DLs) 305# x 5 across
Condo) 4 rounds every 6min – 2:58, 2:55, 2:58, 3:36 very hot did 4th round for completion
Out of time…
Fast work David!!!
M&A) done
Strict MUs) done, 6 sets of 2 reps
DLs) 350# x 5 across
Condo) 4 rounds every 5 min – 3:43, 3:44, 3:49, 3:54
Out of time…
A. 310 x 5 for all sets
B. 3:31/3:08/3:16/3:24/3:36
C. Accessory work done
D. Additional AB work done :35/:40/:35 last one hurt doing that ………