A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Every 2 minutes, for 14 minutes (7 sets) of:
Box Squat x 2 reps @ 85-90% of 1-RM Box Squat
C.
Three sets of:
Wide Stance Low Bar Back Squat x 4 reps @3311 (65% of 1-RM Box Squat)
Rest as needed
D.
Three sets for times:
300 Meter Row or 600 Meter Bike Erg
25 Thrusters (115/75 lbs)
20 Kettlebell Swings (32/24 kg)
15 Bar Muscle-Ups
10 Dumbbell Box Step Overs (70/50 lb to 24″/20″)
Rest 4 minutes
Same movements as April 13, 2019 but in the opposite order. Lets see if you can match or beat your previous times!
Goal is to stay consistent and keep your times within 60 seconds of each other.
E.
Four sets of:
Reverse Hypers x 25 reps @ 50% of 1-RM Back Squat
Immediately followed by. . .
50-Foot Front-Rack Kettlebell Walk (32/24 kg)
Rest 90 seconds
If you don’t have access to a reverse hyper please perform band pull-throughs.
A. Did my own glute W-up
B. Done @145kgs
C. Done @110kgs
D. I’m really sore from yesterday especially my upper traps and biceps and honestly I wasn’t in a mood to do today’s conditioning part, so I’ve done at least conditioning from Performance program
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups
Rx: 4:18/ 4:37/ 5:03
E. Done with Band pull-troughs
Can’t wait for rest day !
1 mile bike up and down, 0.51 mile run on air runner, low Strict assisted MU (4), Strict High C2B 4/4/4, Push ups 14/12/10, Glute work, Lunges, Broad jumps, Band aparts.
B. 295
C. 205
D. 1 set – 600 m on Ski Erg, Thrusters at 95#, KBS, 15 Strict High C2B
Ab work
Again with the soreness today but ended up feeling great!
A) done
B) 255
C) 150
D) subbed 10 bar MU and 250 m run bc that’s what I did last time, everything else Rx 7:32/7:02/6:58 Took my pup on the first run… haha
E) done
Feels good to get a normal week again finally!
Thanks Tino! Hope your day is awesome!
A. Done
B. 305
C. 225
D. Had to scale this to lay off the wrist. Used it as an opportunity to work on some weaknesses.
30 Pistols for the thrusters
20 T2B for Bar MU
#50 step overs
4:41/4:51/4:27
Took it easy the first two 🙂
A. Done
B. 345#
C. 225#
D. 7:32/8:06/8:43 (95# thrusters, 50# step overs)
E. Banded pull through, 32 kg
A. Done
B. 210 (lower end but I’m using a lower box than what I tested with so plenty challenging)
C. 165# hopefully I’m doing this right haha
D. Same modifications as last time: 300 m row, 74# th, 44# A KBs, 10 BMUs,50# BD
6:00/6:07/5:56… total time/ 18:04 vs 19:43 last time. Just as tired but I think this order is easier though!
E. Done – pull through with band
(Sorry I thunk this posted twice – having weird issues with Disqus)
Great work! Love the consistency on the conditioning!
Here is what we’re looking for on C.
https://www.instagram.com/p/BFATT2WgrKE/?utm_source=ig_share_sheet&igshid=w5xl87fqpc8
A. Completed B. 70/80/90/100/110/110/110/80/80/80kg (Used some velocity zones to drive these numbers, to account for the low HRV I’ve been trying to manage. Vel zone 0.75-1.0) C. Sumo Deadlift for Speed: 80/90/100/110 (used velocity to drive these numbers as well) D. 100 Cal Assault bike (9:08) E. Completed (RH @ 100kg & FR-KBW @ 2x32kgs) + Added in Some assault bike for the active 90sec rest. HRV & Recovery score improved slightly today but still pretty low. I don’t feel sick, so I am just trying to manage stressors between training and life. We will see if a week of… Read more »
A.
A. Done
E. Banded on ghd
B. 375×2/385×5
C. 275/285×2 these light me up
D. RX American swings
5:55/6:59/7:14
Got absolutely destroyed
A) done
B) 285
C) 205 (more like 60% but I have never done those and made sure the form was good)
D) 6:55, 8:24, 9:25 with 10 strict C2B and 55# DBs for the stepovers (much slower than last time but I blame the extra 5# I used on the stepovers vs last time)
Was contemplating my life choices again between rounds 2 and 3 but I stayed vertical during the non-rest parts of the workout this time. You should be happy, Tino.
? I’m very happy
Crush those postures of defeat! Great work!
A. Done
B. 198Kg(90%) across all
C. 143Kg across all
D. Subd 15 strict C2B for MU
7:09/7:11/7:16
E. Done with banded pull through and 24Kg KBs
Awesome consistency Wilson!
A. Done
B. 355/355/355/365/365/375/375
C. 270
D. 8:03/8:38/10:01
E. Done
Last training day before I compete on Saturday at The Fittest Experience, feeling confident after all the painful training sesh.
A: done
B: done at 315
C: done at 225, went a little lighter than prescribed on these
D: scaled to 95lb/24kg/7bmu/50lb
5:43/5:46/6:45
Had some equipment/spacing issues on round 3, happy to just move
Good to see you’ve got some solid training in so far this week ?
B. 225
C. 155.. was supposed to be 185 but I struggled with this
D. 7:55/7:40/8:52
Either I’m tired from DT or this was awful/barfy
E. did this with 35s not able to get or hold 2x 53 in front rack yet.
You’ll be tired front DT for sure! Another great 3 days of work!
tino, for the kb swings what would you want here, American or Russian? Last time my friend and I decided Russian was just fine ?
The same as what you did on April 13th. If you didn’t do it then perform American, it’s inky 20 🙂
Question!
If i did not do Monday, but i did Tuesday. On wednesday do I do Monday’s program or should I just move on and do the day to day program?
Thanks!
Hit today’s (Wednesdays) work ??