Partner T-Spine Stretch on Pull-Up Bar
Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip
Butterfly Stretch x 30 seconds
Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach x 10 reps per side
Plank with Forward Reach x 10 reps per side
A.
35-54:
Complete wearing a 20/14 lbs weight vest:
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Pull-Ups x 3-6 reps
Minute 2 – Strict Handstand Push-Ups x 4 reps
Minute 3 – Air Squats x 15 reps
55+:
Complete wearing a 14/10 lbs weight vest:
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Pull-Ups x 1-4 reps
Minute 2 – Strict Handstand Push-Ups x 2 reps
Minute 3 – Air Squats x 15 reps
B.
Back Squat
*Set 1 – 10 reps @ 65-70%
*Set 2 – 8 reps @ 70-75%
*Set 3 – 6 reps @ 75-80%
Rest 2-3 minutes between sets.
C.
For time:
Ski-Erg 1000 meters
25 Chest-to-Bar Pull-Ups
Run 400 Meters
25 Chest-to-Bar Pull-Ups
Ski-Erg 1000 meters
immediately into . . .
400 Meter Sandbag Carry
35-49: 100/80 lbs
50-59: 80/60 lbs; 20 Chest-to-Bar Pull-Ups
60+:
60/40 lbs; 15 Chest-to-Bar Pull-Ups
A: done
B: 315 last set
C: 15:40. subbed 25 ghd and 25 burpees for the 1k ski erg
How long did the 1k ski erg take you?
A. Done. Kipping hspu
B. To 90 kgs
C. 18:51 with 25kg sandbag.
Bar MU practice
Good job Debbie. Do you use any modification movements for your SHSPU? (Box HSPU).
Hi jean. I’ll sometimes use a box or an abmat. I have long arms (and legs!) so struggle with strict hspu.
Understandable! I love the Box HSPU concept to provide full range of motion to help build strength in the movement. It’s the kipping HSPU that just makes me cringe… so hard on the neck.
A. Done with 14# vest.
B. Attempted BS, hip pain. Modified to back squat static holds or walk outs-(45sec. hold) # 225, 245, 265, 295.
C. 13:28- modified- 1000m row, 15 C2B, 300m run, 15 C2B,1000m row. Forgot 400m Sandbag Carry. Completed later w/75#.
Completed Strongman Session
Smart decision. Great job on C!
A. 20# vest, 6/6/15 unbroken
B. 225, 250, 275
C. 12:30 , we actually have 12 ski ergs…then a long time to go 400 w a 100# bag, low back rests…
A. Done only had 14. Cannot strict so lipped
B. Used 205/210/215
C. 15:48. Bummed I ran out of time. Will do 400 tomorrow!
At the games last year our age group (55-59 women) had to wear a 14lb vest even though they originally programed 10lbs. I’ve got my vest from last year so should I do the workout with the heavier vest?
It won’t hurt to use the heavier vest!!! Go for it 🙂
We have a ski erg coming to gym in the next week or two. How long does 1000m take. I’ll have to sub something.
Brent i made aski erg out of one of my rowers. Super easy to make. Let me know and can show you how.
Depends on who you ask 🙂 I’d say :30-:45 sec longer than your 1k row time.
My first 1000 ski tday was 3:48..I am pretty good at it like you would be…