Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Mash the achilles cord/calf with a KB x 60 seconds per side
Banded Pass Thrus x 10 reps while at the bottom of the squat
Every minute on the minute for 6 minutes:
Min 1 – KB Windmill
x 5 reps per side
Min 2 – Single Arm KB Press x 5 reps per side
Min 3 – KB Goblet Squats x 5 reps with a 3 second hold at the bottom
A.
Every minute, on the minute, for 5 minutes:
Tall Snatch x 2 reps
(keep this very light and work on your speed pulling under the bar)
B.
Every 2 minutes, for 16 minutes, complete (8 sets):
Snatch Lift-Off + Snatch
Build to what feels heavy for today, focusing on good mechanics
C.
Back Squat
*Set 1 – 8 reps @ 70-75%
*Set 2 – 6 reps @ 75-80%
*Set 3 – 4 reps @ 80-85%
Rest 2-3 minutes between sets.
D.
35-54:
Three rounds for time of:
15 Chest-to-Bar Pull-Ups
10 Shoulder to Overhead (135/95 lbs)
Straight into …
15-12-9
Deadlift (255/175 lbs)
Burpees over the Barbell
55+:
Three rounds for time of:
10 Chest-to-Bar Pull-Ups
10 Shoulder to Overhead (95/65 lbs)
Straight into …
15-12-9
Deadlift (225/135 lbs)
Burpees over the Barbell
Additional Session
(Please add these sessions in throughout the week depending on your schedule)
Run Session
Eight sets of:
Run 600 Meters @ 100% of 1-Mile Pace
Rest 90 seconds
Strongman Session
A.
Four sets of:
Sled Push x 50′
(load this up so that it is heavy but you won’t stop except to turn around at the 25′ mark)
Rest 2-3 minutes
B.
Four sets for times of:
100-Foot Farmer’s Carry (3/4 Bodyweight)
20/15 Calorie Assault Bike
15 Sandbag Squats
35-49: 150/100 lbs
50-54: 100/75 lbs
55+: 75/50 lbs
200 Meter Run (preferably on the Assault Runner)
Rest 90 seconds
Row Session
Four sets for times of:
Row 1700 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
Been modifying workouts due to shoulder/bicep injury. Took this weekend off to recover.
Lots of prehab for the shoulder/hip before this session
A. Skipped Snatches
B. Back Squats – stayed light, minor hip issue too.
8 Reps @ 275
6 Reps @ 295
4 Reps @ 315
Much lighter than my percentages supposed to be – but wanted to stay pain free. Last set was the best – gotta really focus on bracing and mechanics!
C.
Did not do first part of CTB and STO
changed second part to
21-15-9
DL
Bar Facing Burpees
4:12
Rowing session AM
4x1700m (did this at home with Nicole so rest was more like 7-8 mins rest)
7:10.8 (too high a damper)
6:59.0. (2:03.2 pace)
6:57.9. (2:02.9 pace)
6:55.4. (2:02.1 pace)
Adjusted damper for last 3 intervals to 5 from 5.5, drag factor at 110 felt good)
Main session PM
DMA done
A. 35-35-55-55-55#
B. 85-95-105-115-125-135-140-145#
C. 185-200-215#
D1. 7:06 total time
2:49 for C2B/S2OH (15, 15, 8/7; 10
UB); deadlifts all done in 3 sets, lateral facing burpees!
Great training day but my legs are feeling it!
Optional rowing session this morning in Cheryl’s garage, we shared one rower so our rest time was probably closer to 7-8mins:
1. 6:45.0 / pace: 1:59.1
2. 6:43.6 / pace: 1:58.7
3. 6:44.2 / pace: 1:58.8
4. 6:43.8 / pace: 1:58.7
Then about 3 hours later:
DMA✅
A. 45-50#
B. 65,75,85,90,95,100,105,110#
C. 165,180,195#
D. 9:05 I did kipping c2b…felt slow but no pain
4:28 on first couplet
4:26 on second couplet
Fun day!!! Now off to the beach for recovery?