Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
Two sets of:
Static Handstand Hold x 20-30 seconds
Rest as needed
55+: Use a spotter and have them hold your legs in place.
Note:
I am looking for an accumulation of time in this position. If you need a spotter, no sweat. I’d rather you hold a solid position and have a spotter then kick up for 2 seconds and then come down.
and then …
Two sets of:
Handstand Marching x 12-16 reps
55+: Handstand Marching Against Wall x 12-16 reps
Rest as needed
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 5 reps @ 75%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
Rest 2-3 minutes between sets.
C.
35-49:
For time:
Row 1500 Meters
20 Overhead Squats (135/95 lbs)
40 Toes-to-Bar
20 Overhead Squats (135/95 lbs)
Row 1500 Meters
50-54:
For time:
Row 1500 Meters
20 Overhead Squats (115/75 lbs)
40 Toes-to-Bar
20 Overhead Squats (115/75 lbs)
Row 1500 Meters
55+:
For time:
Row 1000 Meters
15 Overhead Squats (95/65 lbs)
30 Toes-to-Bar
15 Overhead Squats (95/65 lbs)
Row 1000 Meters
Note:
Make a note of your pace for the 1500 meter rows. Work to keep the overhead squats unbroken in that first set and be effecient with your toes-to-bar. If you lose rhythm then come off the bar and quickly get back on to establish rhythm.
Please let me know how many of you feel like you would benefit from a dedicated row session during the week. Thanks!
A. Done- Also 2 sets walk 25′
B. 165/195/225/255/275 1x 285
C. 13:19 55+ rx
GREAT job Litsa!!!
Nice work on your HS Walks!
Shoulder PT done
A. Skipped
B. E2M for 12 mins:
Clean Grip RDL @3111 x 6 reps (125#)
Hollow rocks x 45 secs
C. 13:28, Modified to:
Row 1000 m with one arm (well let’s say 1.1-1.2 arms, 4:30 row time)
60 double unders (unbroken but feels strange on shoulder)
20 goblet squats with 50 lbs (used 50# DB)
40 v ups
20 goblet squats
60 double unders (1 miss)
Row 1000 m with one arm
A. Done and fun
B. 260, 310, 355, 405, 430
C. 19:38 (5:49. 20, 10, 10, 10, 5, 5, 12/8, 6:12) based on this I need more rowing, but certainly need a recovery day.
Hope you enjoyed your recovery day today 🙂
B: 465. heavy
C: 15:22. biceps didn’t like row after the deadlifts. ohs were pretty good. ttb not so.
Good to know – have you been doing the shoulder openers?
A. Done
B. 245- 385
C. 17:04, (5:23, 20, 12/10/8/6/4, 12/8, 5:30)
No need row session for me…
Nice rower work.
Your rowing is spot on!
To the question of the day, I personally would prefer to work on things like running and burpees over a 30” box with a vest on or things that typically affect my placement at the games the most. I’m good at the rower and others may certainly feel otherwise. Unless we have a marathon row, I won’t lose the battle on the rower alone. If we’re fatiguing the legs with it elegantly for other movements to follow, I’m all for it. But just row row row your boat, I would probably sub runs.
GREAT!! You guys will be testing the Triple 3’s on Saturday so you will get some more rowing and running work in anyways 🙂
Stayed at 55-65% on the deadlifts today with sets of 10.
17:49 on the workout. my rowing was lackluster.
Low energy from lack of sleep. Cats woke us up super early today and wouldn’t let us sleep.
I would do an extra row session during the week, I feel like I need it.
Text me Karen – I may have you do some specific rowing drills 🙂