Dynamic Mobility & Activation
Band Assisted Tricep Stretch x 30 seconds per side
and then…
A.
One set of:
Movement 1 – Wall Slides x 20 reps @ 3131
Movement 2 – Push-Up x 10 reps @ 2020
Followed by. . .
One set of:
35-54:
Strict Handstand Push-Ups x 8-14 reps
55+:
Strict Handstand Push-Ups x 5-10 reps
*Aim for the higher end of the reps, but don’t go to failure. If you don’t have a strict handstand push-up, then complete Elevated Foot Handstand Push-Ups x 5-14 reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups to 4″/8″ Deficit x 8-10 reps
55+: Bridge Handstand Push-Up x 5-6 reps
Interval 2 – Reverse Snow Angels x 20 reps (fast)
Followed by. . .
One set of:
Handstand Push-Up Negatives to 4″ Deficit x 10 reps @ 40A1
55+:
No deficit
B.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 6 reps @ 70%
C.
35-54:
For times:
Box Jump-Overs x 20 reps (24/20″)
Pull-Ups x 20 reps
Rest 3 minutes; repeat for 4 sets.
55+:
For times:
Box Jump/Step-Overs x 15 reps (24/20″)
Pull-Ups x 15 reps
Rest 3 minutes; repeat for 4 sets.
D.
Three sets of:
Ab-Wheel Rollouts x 6 reps (go as slow as possible)
Rest 45 seconds
V-Ups x 30 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
Optional Session (Best performed 3-4 hours between sessions)
A.
Every minute, on the minute, for 9 minutes, complete:
Interval 1 – Toes-to-Bar x 20 seconds
Interval 2 – Double-Unders x 20 seconds
Interval 3 – Candle Roll to Squat Balance x 20 seconds; 60+: Use both legs when coming out of the roll
B.
Take 5 minutes to draw out your footwork for your jerk and then …
Five sets of:
Strict Press in Jerk Receiving Position x 8 reps
Rest 2 minutes
Did Everyday Warrior event 3 (online comp)
2 rounds (12min time cap)
4 DL 155
28 WB 14#
20 Box jump overs 20″
14 HSPU
At 12 min….
12 min to Find 1 rep Max Squat Clean.
4:46
187# (Pr is 195)
Did back squats after
4@ 155#
3@ 175#
2@ 195#
1@ 205#
A: Done with scaled strict HSPU
B: 100, 112, 120, 126kg
C: Boxjump 20 and PU 20 (10, 10 – 10, 10 – 10, 6, 4 – 10, 6, 4) 1:50, 1:50, 2:00, 2:00
D: Done
Mobility activation done
A. Done
B. 3 sets x 4 reps Slow tempo Back Squats 85# (12 sec down & 12 sec up) – ouchie!
C. Subbed box jump overs with 18″ jump up-step downs
1:01, 1:01, :59, :57
D. Done
2A. Done (14-16 t2b ea, 37-38 ea, 6-7 candle roll ea)
2B. 65-70-75-80-85# x 8 reps
that’s fast with step downs!
A: less handstand,
B: first time since surgery as it puts so much pressure on my jaw and the 20 screws holding it together but it is time!
225,245,265,285, 4,3,2,1, kept this light , 225 for 5×6.
C: 1:40 – 1:50 for 4 rounds, pull-ups the weakness. Scaled on an assist machine.
D: completed.
Will practice DU and T2B tomorrow
A. All complete.
B. 275/315/346/365. Sets of 6 at 290
C. :51/:50/:57/:1:03
Pull up UB/UB/12,8/12/8
Strong squats1, and fast on C!
A. HS drills/walking practice
B. 235/255/275/295, then 5x6x235
C. 1:12/1:11/1:14/1:19
D. Done
Warmup for Everyday Warrior Event #3 A. Everyday Warrior Battle Series Event #3 & #4 Part 1 – 12 minute CAP On a Running clock complete: 2 Rounds of 4 Deadlift 225 28 Wallballs 20# 20 Box Jump Overs, 24″ 14 Hand Stand Push Ups (all strict) 5:01 Part 2 – 12 minute CAP At 12 min on the clock Find a Max Squat Clean 227#, 237#, 247# (missed), 247#, 257# Big moment for me–biggest squat clean since surgery at the end of May. This was a mental challenge and a physical challenge. My lifetime PR is 275# Feb 2015.… Read more »
Congrats Brian – that is HUGE!!
TAKE CARE OF YOUR KNEE!!!!!
Wow that was a BIG day. Nice work.
Army 10 miler this Sunday so modified today’s work a bit as my last workout of the week.
B: 4@245
3@285
2@305
1@320
5×6@250
Then
Optional A
Then 5 rds of
15 KB swings 55lbs
15 Power Cleans #95
15 Box Jumps 24″
10:08
A.8 shspu.
8″ dhsbpu x8
4.5″dhspu neg
B.290,335,355,385
315×6 for 5 rounds
C.1:09,1:03,1:04,1:12 dam butterfly pull ups need way more work….
Lets make sure you add in some skill work with butterfly pull-ups at least once a week.
Do you have anything I can follow.
Check out this video: https://invictusfitness.com/competitors/blog/butterfly-4-step/
Thanks I’ll work on it
Nice strong squats! Must be at the 200kg club now/soon!
Thanks ya getting close
DMA – done
A1. done
A2. 10 off a 2″ riser
A3. done – able to do the box bridged HSPU’s (used a 30″ box)
A4. done
B1. 165(5) – 190(3) – 205(2) – 220(1) – 230(1)
B2. all sets at 180lb.
C. 1:20 – 1:25 – 1:20 – 1:19 May have been a little faster than that, but I couldn’t set up box close to the rigging. All sets of pull-ups UB. Did box jumps rather than step ups.
D. done – subbed 30 tuck-ups for V-ups
pretty consistent Barry. It’s hard to set-up close sometimes when there are others in the gym. ‘Move out of way people!’ 😉
Thanks Rob! My training took a little longer than expected. There was a class that had started so I was lucky to be able to finish. An extra few seconds in the big scheme of things doesn’t really matter.
Agreed. I was joking about gym being busy. We aren’t the most important people at the gym 😉
Did Wednesday’s program yesterday, but am late posting. Today is a rest day for me. DMA – done A – done except the actual MUs as I don’t have a MU yet. I don’t have a set of rings I can hook up to bands, so couldn’t do the banded MUs either. B – E2MOM12 – 3 FSQ + 1 Jerk – 4×100# / 2×105# – felt super slow under the bar in the jerks. This needs some work! C – only had 30 mins left, so did 2 rounds – 26:50 300m run 80m sandbag carry (banded together 2… Read more »
Film your FS + Jerk next week so I can take a look at what your transition looks like.
Dyn/mob: done -good stuff.
A1). done-love this! very hard to keep back on the wall
2) 8 broken into 5+2+4b12 total
3) 8 def ( these are tough for me)
4) done
B1) 185×4,200×3,225,x3,240×1
2) 200 lbsx6ets
C) 1:30,1:34,1:28,1:28. Rxd
D). had to skip- have a early weeding 🙁
Im going to see if I can make it up tom
Have fun at the wedding! Nice work on your HSPU!
thank you Nicole! I will 🙂 Xoxo
Nice squats and consistent on C!
Rob Walker
thank you!! I appreciate your kind words, its always nice to hear from other strong athletes like yourself ..you guys encourage us coming up …stay strong and thanks again! 🙂
DM&A DONE
A. Done, except the Box Bridged Handstand Push-Ups, not comfortable in this position at all.
B. 195#, 225#, 235#, 250#
B2. 206#
C. 1:36 UB Butterfly, 1:35 10 & 10 Butterfly, 1:33 10&10 butterfly, 1:27 16 & 4 butterfly (gripped failed on last set as I was going UB).
D. Done.
Awesome Chris, especially being able to butterfly all those!
Thanks, been working on them.
4×20 UB is awesome. Nice job.
Thanks Rob, but I only got one set UB.
oops sorry, still good though. Hang on for 2 sets next time 😉
Thanks Man!
Mobility: Done
A: Done
B1: 4x 130KG
3x 140KG
2x 150KG
1x 160KG
B2: 6x130KG for 5 round every 2 min.
C: 1:22, 1:31, 1:40, 2:33
D: Done
Mobility done
A. Done (8 SHSPU)
B. Done at %’s (higher) – the 6 at 70% got rough
C. Great session to work on butterfly – stayed with them each round. Dropped off when I lost rhythm and restarted). Box jumps all consistent. 1:44/1:26 (good rhythm this set)/1:45/1:58
D. Done
Optional
A. Done
B. Up to 120#
Fantastic Joe!
Thanks Nichole! Getting there a little bit at a time!
Beautiful and happy day. Yesterday hiking and geocaching. Today gym 🙂 Mobility and activation OK. Love this glute activation. Funny thing 🙂 A. I still can’t do strict HSPU so I did elevated foot HSPU. Satisfied. Box bridged HSPU was hard. I did normal. But only 5. Deficit is too much for me at the moment. HSPU negatives I made with deficit. I think I’m better and better 🙂 B. Back squat is something which I’m afraid last months. I still feel a little pain but hey 🙂 I did it. I took lowest % and made 75*4/ 86*3/ 92*2/… Read more »
Glad you are seeing improvement with your HSPU! Are you experiencing any pain after the back squat?
Today is OK.I just still feel little pain but every day is smaller. This groin pain is with me from May. I don’t now why and when this happen. I believe on day will be fine 🙂
Give it adequate rest so that it can heal!
Mobility done.
A. 10 UB SHSPU, would of only had 1 or 2 more before failure. No Box Bridged HSPU. Negatives done at 50A1.
B. Skipped, hips are bothering me.
C. 1:33, 1:30, 1:25, 1:25 UB Pull-ups the last two rounds after I was warmed up.
D. Barbell for AB wheel and Tuck-ups for V-ups. Only two sets, did a lot of GHDs yesterday.
Wait !! We could touch the box? I took this one literally as it was a jump over.
Yes you can! If you are to literally jump over the box then I will specify that in the instructions.
Damn. Ok. I was jumping over it.
haha brilliant!
Lol Nichole, Glute activation warm up was comical to say the least. I could barely hold it 45 degrees.
A. Hspu @ 9
B. BS @ 300
C. Maintained 2:00 -2:10 acrossed all 4 sets.
D. Complete. V ups are hard work lol.
You’re welcome Bob! 🙂
A. 10 hspu from box and for EMOM I did 6 neg to deficit and 20 rev snow angels
B. 4x 235, 3x 265, 2x 280, 1x 305
B1. 237.5 x6 5 sets still collapsing some.
C. 1:25, 1:25, 1:25, 1:31 all pull ups UB
D. Done
Nice and consistent Tom!