Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch x 45 seconds per side
and then …
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Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Six sets of:
Bench Press x 2 reps @ 80%
Rest 60-90 seconds
B.
Two sets of:
Row 1000 Meters
100 Double-Unders
Run 1 Mile
Rest 5 minutes
55+:
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Reduce the double-unders to 50 reps each set
C.
Two sets of:
100 Meters Farmers Carry
Rest 2 minutes
(Load as heavy as possible without breaking)
A) 205#
B) 15:40/15:44 subbed 3 mile AB for 1 mile run due to weather
C) 88# KB each hand
A. 185
B. 13:09, 13:23
C. 53# kbs
Rib Mountain Adventure Race – Time Cap 8hours
– 5 miles canoe
– 12 miles Run
– 22 miles Mountain Bike
= 7hrs 53mins
YAHOO!
My first day of training for a long time. Feels like months. Life and sickness got in my way.
Warm up done.
Bench at 160.
Did the 10 minute bike timed thing cos I hadn’t done that. Averaged about 63? and got 140 calories.
28kg a side for farmer’s carry.
A. 223 lb All Sets
B.Done. Struggled a bit on Double Under. I didn’t keep track of the time.
C.52/52 lb Kettebell 2x
DMA Done
A. 80kg
B. subbed run with 7min spin bike, timer kept stopping
C. 16 / 20kg KBs
warm up & mobility: done
A. done: 97#
B. 38:56
C. 105#
A. Done.
B. Didn’t take 5 minute rest because my kid keeps waking up before I can finish conditioning lately. I just wanted to ensure I finished it.
2 rounds for time
Row 1000m
50 double unders
50 cal air bike
23:38
Struggled to get into a rhythm on first set of double unders. I can not explain how much better my row is. Mentally and physically better. Happy Saturday.
Box squats and accessory this evening
Doing murph tomorrow and killed myself with a “michael” and “jt” combo yesterday…so i just did part b today
16:13
16:17
The hills and humidity can kiss my butt!
59/5’9”/160
DMA – done.
A. 115 lb
B. 11:15, 11:30. Low back was bothering me this morning, so limited the runs to a half mile.
C. Done with 55 lb KBs.
A. 195
B. 13:41/14:15
C. 2x32kg
A. 160# across
B. 15:00 and 15:19. Did 100 DU not 50
C. Done
A-260# felt light
B-16:00 ish each round. Treadmill for run
C-265# trap bar thick grip
A. 93# done
B. Modified to 2 sets of 500 m row, 50 DUs & 1/2 mile run. 10:32 & 9:51. Just tired and achy today – not feeling it.
C. 105#
A: 195 lbs
B: 35:42 (RX)
C: 24 kg/32 kg
A. All sets 180
B. 1. ???? 2. 15.20 DU took me 3.15 kind of wanted to chuck my rope across the room
C. Done
Felt pretty good besides DU need to focus a bit more on running but so hard after these workout LOL
A. 195 all sets
B. 11:53/11:28 only 1/2 miles but felt good
C. 1:08/1:06 at 38 kgs each
Done Murph today. Used 10kg vest. Will do today’s programming on Mon.
A. 90 (felt light)
B. 12:04 / 12:34 (closer to 1.200m run)
C. 16 / 24