AM Session
Dynamic Mobility & Activation
Two sets of:
Band-Assisted Hip Flexor Stretch x 45 seconds per side
Band-Assisted Ankle Pulse x 45 seconds per side
One set of:
Banded Air Squats x 15 reps @ 3211
Banded Monster Walks x 20 steps forward and backwards
Banded Lateral Walks
x 20 steps each direction
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
B.
Snatch Barbell Cycling
Every 3 minutes, for 12 minutes, complete:
*Set 1 – 9 reps
*Set 2 – 9 reps
*Set 3 – 9 reps
*Set 4 – 9 reps
35-49: 135/95 lbs; 155/115 lbs; 175/125 lbs; 195/135 lbs
50-54: 115/85 lbs; 135/95 lbs; 155/115 lbs; 175/125 lbs
55+: 105/75 lbs; 115/85 lbs; 135/95 lbs; 155/115 lbs
C.
Three sets of:
Landmine Rows x 6-8 reps @ 2111 (aim to ensure engagement of the oblique and lat insertion – pull to your hip, not your chest)
Rest as needed
Hammer Curl x 10 reps
Rest as needed
PM Session
A.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 10 seconds
Interval 2 – Catch Position Hold on Rings x 5 seconds
Followed by. . .
One set of:
Ring Dip Negatives
x 6 reps @ 31A1
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Full Support Hold on Rings
x 15 seconds
B.
Every 6 minutes, for 18 minutes (3 sets):
20 GHD-Sit-Ups
15 Strict Handstand Push-Ups
100-Foot Handstand Walk
35-49:
4/2″ Deficit
50-54: No Deficit; 75-Foot Handstand Walk
55+: 10 Strict Handstand Push-Ups; 50-Foot Handstand Walk
Strength
A. 215/245/275/250×6, 250×6. Meh. This felt harder than I wanted it to. Hips pretty tight lately…
B. 21sec/23s/43s/39s. Clearly having a goal helped me out on the last bar. Should have moved faster with the 125s!
C. Done with 50# DB and 20# DB
Conditioning
A. Done.
B. Done. Forgot to record times :/
Swimming Emom4, emom2.10, emom4 all done rx
A. 235, 275, 315, 270×6, 285×6
B. <30" , <50", <90", 5 reps
C. Done 55# db curls
A1. Done
B1. Nope
Still testing back- which feels about 75% better
Did a strength EMOM instead of Squats
12 min
1-strict weighted pull ups
2-goblet squats #70
3- 30 push ups
Then instead of snatch did goat Emom
10 min
1-50 DUs
2-2 rope climbs
Then did some accessory work then the part b of pm session.
2:10/2:04/4:09 switched to 4″ deficit and 100ft walk for third round bc Brost was verbally abusing me for doing the 50-54 programming.
Now, now…let’s tell the truth here…I wasn’t verbally abusing you! I would never do that!
I am sticking w my statement – u meanie!
1 Session
BS: Heavy single 385# easy. 6’s were 345#
Snatch cycle: 135/23s 155/32s. 175/:52. 195/sub 2ish timer reset. 195s were tough. had to squat.
PM B: Ghd/shspu/hsw. Pathetic. Had to run this on the 7m with 1m rest AND did 4.5″ hspu with about 5-4 strict per round and 10-11 kipping.
Mobility done
A. 5@180; 3@205; 1@230; 6@215 x
2 sets
B. :30 tng; 1:00 quick singles; 1:00 had to stop at 7 reps (hurt the right TFL I think…it’s been a bit bothersome the past couple weeks and had a lot of work done on it yesterday, thought I was good to go)
C. Done men’s bar + 25#; 20# DBs on curls
2A. Done
2B. Because of hip had to sub out ghd with :25 seated hold hanging from pull-up bar.
3:25, 3:48, 4:57 (strict deficits for 15 reps and the 100′ HS walk were hard)
mobility warm up done.
A. 5@185, 3@205, 1@235, 6@215 x 2 sets
B. :22 tng, :26 tng, :51 4 tng, 5 singles, :1:07 all singles
C. skipped, did Crossover Symmetry tempo
PM:
3:12, 3:33, 4:13 Finished the GHD’s and HSPU at 1:05, 1:20, 1:37. My Handstand walking was in 33′ increments, but I was having trouble making it the entire 33′ so lots of breaks. My shoulders were cooked after the HSPU.
then got talked into doing the 2014 Games event 6 workout with Regan :-0
super fun!
Mobility done
A. Didn’t go heavy hip a little sore. 235#
B. 115-27sec
135-46sec
155-55
175-1:59
Not sure if that is ok.
Training with Brig Edwards in the morning so Always look forward to training with the best.