A.
Hang from pull-up bar for 30 seconds
and then …
Five sets of:
5 Strict Pull-Ups
5 Barbell GHD Hip Extensions
(no need to rest, just walking comfortably between the pull-up bar and GHD machine)
B.
35-49:
Four sets of:
Against a 4-minute running clock…
400 Meter Run
25 Wall Ball Shots (30 lbs to 10′ target; 20 lbs to 9′ target)
Max Rep Deadlifts in remaining time
Rest 4 minutes
Deadlift loads:
Set 1: 225/155 lbs
Set 2: 275/185 lbs
Set 3: 315/215 lbs
Set 4: 365/245 lbs
Please adjust loads accordingly. The final weights should be challenging, but form should never be compromised.
50-54:
Four sets of:
Against a 4-minute running clock…
400 Meter Run
25 Wall Ball Shots (20/14 lbs to 10′ target)
Max Rep Deadlifts in remaining time
Rest 4 minutes
Deadlift loads:
Set 1: 185/135 lbs
Set 2: 225/155 lbs
Set 3: 275/185 lbs
Set 4: 315/215 lbs
Please adjust loads accordingly. The final weights should be challenging, but form should never be compromised.
55+:
Four sets of:
Against a 4-minute running clock…
400 Meter Run
25 Wall Ball Shots (20/10 lbs to 9′ target)
Max Rep Deadlifts in remaining time
Rest 4 minutes
Deadlift loads:
Set 1: 185/135 lbs
Set 2: 225/155 lbs
Set 3: 250/165 lbs
Set 4: 275/185 lbs
Please adjust loads accordingly. The final weights should be challenging, but form should never be compromised.
Optional Session
(Best performed 3-4 hours between sessions)
Warm-Up
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
Running Mechanics Drills
Two sets of:
Foot Tapping
Falling Into Wall Drills
Followed by…
Run 3 sets of suicide sprints – increasing your intensity with each one. Run out 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
Main Set
Three sets of:
5 Minute Run @ moderate pace followed by 200 Meter Sprint at 90% effort
Rest 2 Minutes after each set
Cool Down
After your last interval, jog for 2 minutes as your active recovery followed by…
10 Minutes of static stretching (Focus on Hamstrings, Calves, Hips)
Team-WL-Comp
– Snatch: 94/98/fail@101
– C&J: 108/fail@112 (press-out)/fail@112 (press-out)
– Clean-Pulls: 5 sets @ 112 x 3 reps
A. Done
B. 225-23. 275-20. 315-15. 365-9
All WB UB.
Runs 1:45/1:40/1:44/1:43
A. T2B and butterfly pull up practice
B. 20# wb, 225-21, 275-13, 315-8, 365-5
A. Done
B. 20 at 225, 11 at 275, 8 at 315, 4 at 365. Used the heaviest WB we have (25#).
Happy Veterans Day to all that have served or are serving!
A. Deadlifts
B. “Iron Ranger” Army Ranger Sgt Joshua Rodgers 27, April 2017
For time:
:22 of silence
94 goblet squat
94 push ups
94 sit ups
94 kbs
22 burpees
24:32
I’ve been lazy about posting??
A. Done with good mornings
B. Done as 55+
#135-12. Spent my first run finding a path with little snow and ice. ❄️☃️
#155-13
#165-9
#185-8. Singles
WB were all UB.
forgot to include my 400 run was subbed for a 500 row and used 20# WB
A. Done. Those weighted barbell hip extensions were tough. I need to do those more often. Used35# bar.
B. Only had a 25# medball
185×24, 225×13, 295×7, 315×6
Didn’t have my phone with me and didn’t remember the loading correctly but this was a good grind and probably better weights anyways.
CLose enough! Nice work.
A. Done
B. 13@135, 14@145, 7@155, 9@165
Good work John!
Re-hab: 5+5 TGU 16/24/32kg
A.10 pull-ups each round + 5 Ext @ 10/15/20/25/30kg
B. Rx 32,23,14,8 reps. Holy lower back batman/batgirl!
all runs 1:20; off wall balls with 1:45 remaining. Had to chalk and belt up for final two rounds.
Nicely done. That’s some big weight to be throwing around under fatigue!
Great work Rob! Now rest up that body!