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 sid
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
Every 6 minutes, for 18 minutes (3 sets):
400 Meter Run
250 Meter Row or Ski-Erg
10/7 Calorie Assault Bike or Bike Erg
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.
Strict Handstand Push-Up Testing
Accumulate 60 seconds in a Piked Wall Handstand Hold
and then …
x 15 reps
rest as needed, and then …
Max Unbroken Reps of Strict Handstand Push-Ups
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Please compare to June 12, 2020.
Front Squat
In 20 minutes, build to a 3-RM Front Squat
Conditioning: Assault Bike + Push-Press
35-54:
Every 4 minutes, for 16 minutes, complete (4 sets):
Assault Bike x 25/20 reps
Push-Press x 15 reps (95/65 lbs)
55+:
Every 4 minutes, for 16 minutes, complete (4 sets):
Assault Bike x 20/15 reps
Push-Press x 15 reps (65/45 lbs)
Compare results to June 12, 2020
Strength Accessory Work
Three sets of:
Y-Overhead GHD Hip Extensions x 10-12 reps @ 2012
Rest 60 seconds
Banded Face Pulls x 15 reps
Rest 60 seconds
Additional Optional Aerobic Based Session
As many rounds and reps as possible in 30 minutes:
800 Meter Run
30 Push-Ups
20 Dumbbell Farmers Carry Alternating Reverse Lunge
10 Bent Over Dumbbell Rows
SHSPU WAS 8…….THOUGHT I WAS CHASING 8 BUT ACTUALLY HAD 8 LAST TIME……WILL TRY FOR 9 NEXT WEEK
FS X 3 = 325…10 LB PR
TIMES = 1:07, 1:09,1:06 AND 1:07……AIR DYNE
IMPROVEMENT FROM LAST TIME WITH AIR DYNE WHERE AVG. WAS 1:15
HSPU -16
FS 275 x 3
W1- 2:02 W2- 1:58 W3- 1:55. W4- 1:58
15 SHSPU (14 on 6/12)
Condo: 1:54, :156, 2:04, 1:57. 3 round sucked
Great job on that extra rep for your sHSPU!
Glute W-U, W-U Flow) done 2 rds
SHSPU) 23 (June 12: 18) new PR
Front Squat) 275# for 3, (June 12: 245#) New PR
Condo) 1:19, 1:11, 1:08, 1:11 (June 12: 1:19, 1:19, 1:13, 1:18)
Out of time for the rest
Wahoo!!! Massive PR’s David – congratulations!!
Programming and consistency is working.
Glute W-U, W-U Flow) done (flow every 4:30)
SHSPU) 13 (June 12: 12)
Front Squat) 250# for 3, 270# for 2+rest+1 (June 12: 265#)
Condo) 1:54, 1:55, 1:44, 1:45 (June 12: 2:15, 2:03, 1:56, 1:55)
Out of time for the rest
Wahoo!! Congrats on all the PR’s – love to see how much conditioning has improved!
A. :60 of pike hold
A1. 7 strict 4 last time triceps still felt tired from Wednesday
B. Only got 4 sets in. I’ll try next week
C. 1:27/1:23/1:20/1:18 that was fun.
Accessory work done
E. Extra workout done
Did 4 rds with 400’s instead of 800’s I’m just getting back into running. I did 200’s for the warm up and was able to only breath through my nose. Great step forward.
Great improvement on your sHSPU!!!
Running session from Thursday’s program and a new best on 1,600 m of 7:33 min (previous best was 7:50 min).
Wahoo!! Congratulations Marie!