Dynamic Mobility, Activation and Warm-Up
Take a barbell and roll your quads out with the end of the barbell. Spend 2 minutes per leg.
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.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat
B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep + Jerk Dip
*Set 1-2 @ 65%
*Set 3-4 @ 70%
*Sets 5-6@ 75%
*Sets 7-8 @ 80%
*Sets 8-10 @ 85%
C.
Every 4 minutes for 32 minutes (8 sets):
45 seconds Max Calorie Assault Bike
*These are all out efforts
D.
Three sets of:
L-Sit Hold x 30 seconds (accumulate over time)
Rest 45 seconds
Banded Glute Bridge x 25 reps (fast)
Rest 45 seconds
Weighted GHD Hip Ext. x 10 reps @ 3111
Rest 45 seconds
A. 155 About 80%. Felt heavy today.
B. 95/105/115/125/130/135f 135.
C. 13.8 /12.7/?/ 12.4/11/12.2/?/12.1 total 111.5.
A: 255
B: 260
C: 220. Highest cals 42/34/27/24/23/23/22/25
A. 6@290
B. 2@200, 2@215, 2@230, 2@245, 2@260
C. 27, 25, 23, 15, 17, 17, 16, 17 cals
D. Done
A. 1st time doing dead stop this cycle, these were very challenging at 185#
B. Skipped
C. Ouch!!! 125.5 cals Total (max of 78, low of 69)
Hotel gym MURPH 44:50
Looked like an amazing trip!
a. 180
b. 125-175
c. all 14 Cals, with 2 sets at 15 cals
d. done, subbed L Sit for Chinese plank, because elbow is slightly strained.