Mobility & Activation
Partner Front Rack Assisted Stretch (3 contract/relax per arm)
Tricep Stretch x 20-30 seconds per side
and then …
One-Two sets:
T-Spine Pulse on Bench x 60 seconds
Alternating Shoulder Taps x 30 reps
Wrist Stretch x 20-30 seconds
Wall Walk x 2 reps
Alternating Reverse Lunge x 10 reps
Warm-Up Flow
One set of:
50/40 Calorie Assault Bike or 800 Meter Run
30 Front Squats (20/15 kg)
50-75 Double-Unders
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 Skill Development
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 seconds
*Attempt to control this handstand with your fingertips (hands straight), avoiding hitting the wall if possible. Hold for max time without the assistance of the wall.
Interval 2 – Donkey Kicks to Wall (3 stage) x 45 seconds effort
and then …
One set of:
Elbow Jacks x 60 reps
Front Squat
Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 3 reps
*Sets 1-2 = @ 70-75% of 1-RM Front Squat
*Sets 3-4 = @ 75-80% of 1-RM Front Squat
21-15-9
35-54:
21-15-9
Assault Bike Calories
24/20″ Dumbbell Box Step-Ups (50/35 lbs)
55+:
21-15-9
Assault Bike Calories
20/18″ Dumbbell Box Step-Ups (35/20 lbs)
Strength Accessory Work
Three sets of:
Front Loaded Glute Ham Raises x 5-6 reps @ 3011
(hold a plate at your chest)
Rest 60 seconds
Prone Chinese Plank Hold x 45 seconds
Rest 60 seconds
Additional Optional Aerobic Based Session
For distance:
1 Minute of Rowing/Ski-Erg/Bike Erg/Running
1 Minutes of Easy Recovery Pace
2 Minutes of Rowing/Ski-Erg/Bike Erg/Running
2 Minutes of Easy Recovery Pace
3 Minutes of Rowing/Ski-Erg/Bike Erg/Running
3 Minutes of Easy Recovery Pace
4 Minutes of Rowing/Ski-Erg/Bike Erg/Running
4 Minutes of Easy Recovery Pace
3 Minutes of Rowing/Ski-Erg/Bike Erg/Running
3 Minutes of Easy Recovery Pace
2 Minute of Rowing/Ski-Erg/Bike Erg/Running
2 Minutes of Easy Recovery Pace
1 Minute of Rowing/Ski-Erg/Bike Erg/Running
1 Minutes of Easy Recovery Pace
FS = 255/275/285/295
METCON W 55 LB DBS = 8:23
Condo: 5:52
FS. Light. 255
Metcon: 5:35 24”/55# dbs
M&A, W-U flow) done
HS skill dev) done
FS) 225, 225, 240, 240
Condo) 8:26
Accessory) done
M&A) done
A. 225/225/245/245
B. 5:53 40# db’s
Speedy!
A. 200/200/215/215 felt good today
B. 5:57 20# vest ans 25# db’s
C. Done did back ext with 25# plate
Can we get clarification on the dumbbell box step ups……..one DB or two??
Hey Adam! Two DB’s – I will specify Single DB Box Step-Ups 🙂 Have fun! Oh and note the box height!
Thanks Nichole! Bout to crank up the tunes and get after it ?
Have fun!
Thursday’s running session. Strong winds, rain and sore lower back, thighs and glutes didn’t stop me 😉
Pretty happy with the pace.
1. 1,584 m, pace 5:05
2. 1,667 m, pace 4:48
3. 1,616 m, pace 4:57
4,867 m
Ohhhh how is your back feeling?
Back is fine, just a little sore from the deadlifts.
I assume it is two dumbbells for the step-ups?
Correct!