Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 60-90 seconds
and then …
Honest Hip Cars x 2-3 reps per side
and then …
Glute Activation Warm-Up x 20 seconds on first interval, 30 seconds on second interval
Straight into …
Banded Monster Walks x 10 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Air Squats x 15 reps
A.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
B.
Every 2 minutes, for 8 minutes, complete:
Half Knee DB Shoulder Press x 8 reps per arm
Keep the hips square as you press. Build in DB weight over the course of the 4 sets. (Just like last week)
and then …
Two sets of:
Skull Crushers x 6-8 reps
Rest as needed
C.
“Cindy”
As many rounds and reps as possible in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
All age divisions to complete this. Enjoy this classic!
Optional Session
(Best performed 3-4 hours between sessions)
A.
Two sets of:
Jefferson Squat x 3 reps per side
Rest as needed
and then …
Every minute, on the minute, for 5 minutes:
Box Jump x 5 reps
Supinated Grip Barbell Rows x 5 minutes
The heigth will vary for each person. The box jumps should be a relative max jump so you may increase in box height over the 5 minutes.
Three sets of:
Hand over Hand Rope Pulls x 30 meters
Rest 90 seconds
B.
Three sets of:
Banded Pull Downs x 6-8 reps
Rest 60 seconds
Reverse Snow Angels x 15 reps
Rest 60 seconds
A. 195
B. 45 press/65 lb crusher
C.18 rnds
DMA – Complete
A.) 230# / 235# / 235# / 245# / 245# (Front Squat 41×1 tempo x 4reps)
B.) 35# (Half Knee DB Shoulder Press x 8 ) ; 70# Skull Crusher x 8reps)
C.) “Cindy” – 23rds + 13 (Pushups were broken into 6/4 the whole time. Couple times had to take a longer break between 6/4 but otherwise push-ups were good.)
A: I was smoking crack and thought i did 145# last week. Today i did 145×4 today and said, i just can’t go up…well, i looked and i just did 125# last week?
B: ill have to do tomorrow…
C: sooooo close to 22 rds! Got 22 rds at 20:02 (21+18 @ 20 mins)
A) 5X4 @ 205# felt a lot better than last week
B) 30/35/40/40# & 60/70#
C) 17+3 PU’s wasn’t going to do this but glad I did, first time doing all 20 mins, I paced too much, I should be able to hold at least one round a min
OS) Finished with A) bar/50# and B)
Squats at 170.
No conditioning cos I was going back to do a gym class with my family later.
A. 205, 215, 225, 235, 240 (+15). Last set was a battle.
B. 40, 50, 55#. +5 from last week. Skull crushers same at 85#.
C. 23 rounds. Weak effort and honestly I’m capable of more on this one. Not a good one to do solo. Just felt uninspired and didn’t push real hard.
Optional A: Jefferson Squats are nasty! Barbell row and 30″ box jump EMOM done. Part B done as well.
Today I had: A. 5 sets: 2 min rest 10 dbl kbs 10 dbl kb pc 10 dbl kb sn 10 dbl kb pp 100′ dbl kb oh carry B. 8 min emom: 3 squat clean 5-10lbs lighter than last weeks doubles. C. 3 rounds: 21 wall balls 1 5 push ups 9 pc 125lb Awesome day!!! A. done. worked at 26# kbs for first 3 stets,then 35# kbs for last 2 sets. 🙂 B, done. worked at 115. Tried to do these fast, right on top of one another. C. Time: 14:49. This was awesome!! Used 20# wb, did… Read more »
A. 185/195/205/215/220
B. Skipped
C. 15 rounds (15:56) w/vest
Ohhhh I like that you wore a vest for this!
A. 166/205/235/255/275
B 1. 35/45/50/55
B 2. 75/80
C. 26 rounds + 7 reps. Think that is a PR for me
That is AWESOME! Well done Keith!
A) 120# all sets, up from 115# but hard as heck! I’m sure really good for us though?
B) 40/35# right/left. Skull crusher 55# x 8 x2
C) 22 +8, no rips but close.
They are super hard but so good for you!
Glad you didn’t rip – I feel like Cindy is a workout you’d love!
Yep, Cindy is one of my favorite girls! I like you are programming these bench marks because I haven’t done Cindy or Helen in many years!! Bringing me back to the OG days.
A. 190/195/200/205/210 – ouch
B1. 40#/45/50/50
B2. 80/85
C. 16+3 – definitely not my favorite workout since I am not very good at bodyweight stuff (although I am improving)…and this is nothing but bodyweight stuff. Pushups got me eventually.
D. Did the 5 min emom of box jumps and rows. Worked up to 30″ box with 45# and 35# plates.
Nice work still hitting the workout. The more bodyweight movements you do, the better you’ll get with them. 🙂
A. Done at 75%. Felt heavy
B. Done
C. Well. Cindy turned into a 8 minute amrap when my son woke up lol. Oh well. 90% of the time I get lots of extra work in beyond our programming. So I’m trying to stay positive and know that my kid comes first! He woke up 7:30 into the workout and I finished 6+15
Absolutely! You got some training in today, which is great! Some days you’ll be able to do everything on the program and other days it will just be based on what you can get in. 🙂
A. 135 acrossed all sets and reps. A 5 second total tempo is very humbling. U struggle with breathing, positioning, fatigue all in a matter of roughly 35 seconds.
B. 40# , 65# skull crushers
C. 15+4
A)95/105:115/115/125
B1) 25lbs for presses (could only do 7 reps on last set)
B2) 15lbs for skull crushes. Could only do 6 reps. Apparently I went to heavy on those.
C) 17 rounds + 1. All pull-ups unbroken. push-ups got me today.
Mobility completed. I actually have done the honest hips car before under a different name as my son is a pitcher and he does this movement several times a week.
A)170#x4(5)
B1)30#/35/40(2)
B2)55#(2)
C)Skipped to perform running program.
6 sets
50M sprint with a 10 second rest directly into a 300M sprint.
Rest 3 minutes in between sets.
It is a great movement! We will start incorporating it weekly!
It didn’t poster earlier.
A. 200# for all sets
B. 40# for DB’s
B1. 40 and 45#
C. 15 rds + 25 for Cindy All pulls up UB and 5 & 5 on push ups squats suck at the end.
Awesome work today Tom!
(50-54)
warm up & mobility: done
A. 125#
B. 25#, 26 1/4#, 27 1/2#, 27 1/2#
C. 13 rds + 2 pull ups
Great work Tabitha!
thanks 🙂
A-4x85kg, 4x95kg, 4x105kg, 4x115kg, 4x115kg
B1-40lbs
B2-50kg
C-35 rounds + 2 PU (all UB)
Optional stuff tomorrow
35 rounds on Cindy??? I can’t even conceive of how fast you must have been going!
Blazing Fast!!
Umm, wow. Less than 35sec rounds for 20 minutes, that was my first round… awesome stuff.
35 rounds!? Whoa!!
Holy smokes! Nice work!
Jet lag at 5am, nice way to wake up…
A. 5×5 – 135/155/175/185/195, Rest week last week
B1. 30/35/40/45
B2. 40/45×8
C. 24+12, started breaking push ups 6/4 after 10.
Great push Michael – hope you have a good week!
A. Five sets of: Front Squat x 4 reps @ 41X1 @ +5% 130/139/147/152/155# – last three sets were challenging. Last two reps in last two sets took more than 1 seconds to go back down. B. Every 2 minutes, for 8 minutes, complete: Half Knee DB Shoulder Press x 8 reps – 30/35/40/40 – stayed at 40 because the last two reps on the left arm were too heavy, superset with 35 to complete sets. C. Every 5 minutes, for 25 minutes, complete (5 sets): Assault Bike x 12 Calories – about 1:00 Strict Pull-Ups x 10 reps –… Read more »
Most peoples sHSPU need work so we are going to be focusing on upper body strength over the next 7 weeks.
Thanks. I need it!!!