Dynamic Mobility & Activation
Spend 2 minutes working on getting a neutral pelvis by following this video
and then …
One set of:
Front Rack Assisted Stretch x 60 seconds per side
and then …
Two sets of:
Band Assisted Hip Flexor Stretch x 30 seconds per side
Banded Monster Walks x 20 steps fwd/back
Banded Air Squats x 10 reps
A.
Every 2:30, for 15 minutes (6 sets):
Clean Pull + Clean x 1 rep
*Sets 1-2 @ 70% of 1-RM Clean
*Sets 3-4 @ 75% of 1-RM Clean
*Sets 5-6 @ 80% of 1-RM Clean
B.
Three sets of:
Super Slow Front Squats x 4 reps
Rest 3 minutes
Weighted Strict Pull-Ups x 2-3 reps
Rest 3 minutes
The intention here is to be super slow on the way down and super slow on the way up. The goal is to have 25 seconds under tension, around 12 seconds down and 12 seconds up. Do not stand all the way up but go up only 3/4 of the way and then pull yourself right back into your next squat.
C.
Five sets of:
Row 350 Meters
10 Burpees over the Erg
Rest 90 seconds
Try to make your sets as consistent as possible.
D.
Two sets of:
DB Ext Rotations x 6 reps
Rest 45 seconds
Reverse Dumbbell Flys x 30 reps
Rest 45 seconds
A. 160/175/185
B. Skipped, pressed for time
C.1:26/1:48/1:57/2:14/1:33 went out too fast in the beginning!
D. Done
A – 175, 185; 195, 200; 205, 210
B – Went 115 on SSFS. Nasty. Pullups x3 with 53#, 70#, and 88# KBs.
C – 1:43, 1:38, 1:38, 1:40, 1:42. First round too slow. Middle two about right. Last two rounds were a grind.
D – Done.
A: 265#.80
B: 95/65 – excruciating
C: 1:38-1:42
D: done
Nice work on those slow squats Brent!
Evening session:
DMA – done
A – 2×85# / 2×90# / 2×95#
B – only had time for 2 sets @ 70# (up 15# from when we first started doing these) and 2×3 strict pull-ups w/ 20# weight vest.
DMA done
A. 105/115/120. Power
B. FS 55/76/70
PU #10 for 3. #15 for 3 x 2 rounds
C. 2:06/ 2:16/ 2:23/ 2:23/ 2:19. Went out too fast first round.
D #10 for Ext rotations
#5 for reverse fly’s
First day back since Wednesday. Got sick. Lungs still gross
A. 225/245/260
B. Slow sq felt rough today-115#
Weighted ST PU- 45#/70/95
C.
1:33(1:03.6 row)
1:35(1:05.2)
1:40(1:06.4)
1:40(1:06.9)
1:37(1:07.7)
Couldn’t keep up pace.
D. Ext rot with 25#
Rev fly with 15#
A. 165/175/185
B. 95/105/105, 53#
C. 1:39/1:40/1:42/1:42/1:43
Nice Perry!
Thanks Nichole!
A: 185; 205; 215
B: 85; 75; 75 No strict PUs
C: 1:49; 1:46; 1:47; 1:51; 1:51
D: Done
Last workout for awhile. Get another c spine injection tomorrow morning so I’m going to do it right this time and rest. Last opportunity. Probably focus on scap functioning, cardio, and lower traps/lats since PT says due to neck issues my upper traps have over compensated for weak lower traps. Any input or suggestions you have Nichole to keep me on track is more than appreciated. No barbell for a month though unless it’s DLs or maybe safety bar squats.
Yes Corey!! Send me an email – lets for sure talk!
Thanks Nichole. I sent you an email.
DMA – done
A. 135/145/155
B. 45/65/75
3 pull-ups with 16Kg KB
C. 1:58 (1:20.4 row time)/1:55(1:20.3)/1:58(1:20.2)/1:58(1:19.5)/1:54(1:18.6)
D. Done (5# plates)
Mobility done
A. 195/215/235
B. 85# slow squats/45-55# pull-ups
C. 1:48/1:48/1:46/1:47/1:47
D. Done
DM&A
A. 225-225 // 245-245 // 265-265
B. Front Squat 115# // 53# KB Weighted Pull Ups x 3
C) Metcon = 1:34 / 1:39 / 1:42 / 1:43 / 1:47 Consistently slower! ?
D. Done (25# DBs)
Mobility completed
A)145#(2)/155(2)/165(2)
B)SSFS 95#/105(2) WSPU 30#/35/40
C)1:37/1:40/1:43/1:41/1:40
D)Skipped. My wife watched a video from Dark Horse Rowing on cleaning the flywheel and requested that I clean all our rowers. Believe it or not, it made a huge difference measuring drag factor before and after.
It does make a HUGE difference! So glad you did that!
A. 135#, 145#, 155#
B. used 95# on squats wasn’t making time before @ 115#, 45# on p/ups
C. 1:48, 1:51,1:51,1:51, 1:49
D. DOne
Doing this in different order as I found I’m just not awake enough to lift well at 6am.
This morning:
C. 2:09 / 2:11 / 2:09 / 2:11 / 2:07 – 4th round was the hardest for me mentally
D. – done with 5# DBs – had to take short breaks after each 10 on the reverse flys
Will do A & B tonight after work.
Great work this morning!
Thank you, Nichole!
DMA:
A: 140, 140, 150, 150, 160, 160
B: 135lb, 3xpu w/16kg kettlebell
C: 2:02, 1:58, 1:57, 1:56, 1:54 (goal was to be consistent and go faster on last round. I achieved that, but looking at everyone else times maybe I needed to push myself more!)
D: done. Did some kb z-press too
Nice push at the end Tom but yes, you could probably push that a bit more since you progressively went down in time each round.
C. 1.42/1.40/1.30/1.36/1.37
A. 185/185/205/205/220/220
B1. 115/115/115 these truly suck! Ha!
B2. 25/35/55 x 3
C. 1:38/1:36/1:36/1:39/1:37
D.kuemlyehtj
crazy consistent!
Ha thanks. I considered going harder on my first set but I knew if I went harder I would have dropped off big time on the last sets. Even by pacing slightly on the first two, they got progressively harder and the last one was all out. My legs felt heavy after those front squats!
Well played.
Major improvement! Nice work on the conditioning!
To stay with in 3 sec from first to last is outstanding!
Cleans: 161, 170, 181
Front Squats: 95,115,135
Pull-ups: 50 pound vest.
A. 185/191/205 screwed up weight on 1st set
B. 95/65/65 Missed alot of these Mondays so went light and tried to get to super slow.
C. Started and Stopped Back tight from the weekend. Decide to do Stretch to loosen it up.
Awesome Sean! Yeah, it is shocking how light these can be and still create a crazy stimulus.
A. 17,175,187,187,200,200 forgot to pull shoulder blades in on heavier
B. 95,95,95
25#x3,30#x3,35#x3 pill ups
C. 1:42,1:45,1:45,1:44,1:46 rowing slowed burpees didn’t
D. Done
pretty consistent there Tom!
Thanks sir! That last one sucked the life out of me.
it was surprising!
Really consistent, great work!