Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 3 pulses per side
and then …
x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry Victory x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
(If you have recurring shoulder issues then please add in the above drills at least three times per week)
and then …
Every minute, on the minute, for 6 minutes:
Min 1 – Hawaiian Squats x 5 reps per side
Min 2 – Single Arm DB Thrusters x 5 reps per side (light)
Min 3 – Scap Push-Ups x 10 reps
A.
Take 12-15 minutes to play around with your handstand walks. Use this time to practice consistency with your walks, practice walking around and over plates, etc. Just make sure you are safe.
B.
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
Take 8-10 minutes to build to your 75% clean and jerk and then …
Every minute, on the minute, for 10 minutes:
Clean & Jerk @ 75%
Work on being consistent with every lift, focusing on good mechanics.
C.
35-54:
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
30 seconds of Bar Muscle-Ups
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
30 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 3 minutes
55+:
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
30 seconds of Chest-to-Bar Pull-Ups
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
30 seconds of Stationary Dips @ 2011
(pause for a full second at the top)
Rest 3 minutes
Followed by…
All Age Divisions
Four sets of:
30-Second L-Sit Hold
30 V-Ups
30-Second Hollow Hold
Rest as needed
Try to perform the triplet with as little rest as possible, then rest between sets.
D.
Three sets of:
Strict Chest-to-Bar Pull-Ups x 5-7 reps (if you are unable to get your chest to the bar then please have a partner assist you or use a band)
Rest 45 seconds
DB Reverse Flies x 10-12 reps (light)
Rest 45 seconds
DMA done
A. HS walk play complete
B. Complete at 240
C. Rowing – for all the sets
1st set goal was to maintain 1:52 pace
2nd set goal was to maintain 1:48 pace
BMU – 10 each round
Ring Dips – 12/15/14
Finished each round under 6 minutes
D. Complete
Skipped the core stuff – will do today
Great work Nuno!
DMA done A. Took 30+ mins and worked on walking up sets of plates and then built a 15” tall ramp. Challenging but finally made it up the ramp!! First time I’ve ever tried a ramp! B. Subbed with 4 sets of: Single leg posted deadlift @3011, 8-10 reps, ea leg Rest 45 secs 15 ab wheel roll-outs Rest 45 secs 25# KBs C1. Subbed out ring dips with ghd situps, and did one leg rowing with boot resting on skateboard. I tried my best to row hard but my left a** was seriously seizing up! ? BMU: 8, 10,… Read more »
And who knew you can get monkey butt with 1-leg rowing! Yup, you can and I did! ?
?
I am so glad you got to practice with the ramp!!!
155 on c&j, did power cleans to lay off TFL.
Set 1:
2:03 + 8 BMU
2:00 + 13 Ring Dips
Set 2:
2:02 + 8 BMU
1:59 + 11 Ring Dips
Set 3:
2:02 + 7 BMU
1:57 + 10 Ring Dips
planning to do the core session and accessory this evening 🙂
Awesome job Karen!
DMA✅ A. HS walk practice✅ felt a bit shaky but pain in bicep during HS walks is gone B. 135# (76%) no misses, felt good C. 500m pr is from 2016 so %’s seemed slow, I made up my own, first rd was too fast ? 1:59/4 BMU, 1:56/5 ring dips (banded) 2:01/5 BMU, 1:58/5 ring dips 2:02/2 BMU, 1:52/7 ring dips BMU felt weak, first time I tried them since I tore tendon, def had a mental barrier, took me 5mins to try one during warmup, I was afraid for my arm?, arm got tired quick, each rep felt… Read more »
I am SO GLAD the pain in your bicep is gone!!
How is your bicep feeling today after the BMU?