Dynamic Mobility, Activation and Warm-Up
Spend 5-8 minutes rolling out your Quads and IT Bands
and then …
Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps
and then …
Two sets of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Ankle Pulse x 8-10 reps per leg
Back Squat
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 5 reps @ 70% of 1-RM
Set 3 – 5 reps @ 75% of 1-RM
Set 4 – 5 reps @ 75% of 1-RM
Rest 2-3 minutes between sets
Short Conditioning
For time:
30 Man-Makers
Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
35-49: 50/35 lbs
50+: 35/20 lbs
Deadlift Endurance Finisher
35-54:
15 Deadlifts (225/155 lbs)
Rest 30 seconds
15 Deadlifts (225/155 lbs)
55+:
15 Deadlifts (185/125 lbs)
Rest 30 seconds
15 Deadlifts (185/125 lbs)
Goal is to be unbroken.
Optional Row Session
Every 4 minutes, for 24 minutes (6 sets) for times:
Row 500 Meters
Mixed it up a little. Still coming back so trying to build back some strength.
BS: 300×5, 320×3, 340×1, 320×5, 340×3, 360×2.
Last Friday WOD; 15 SHSPU, 30 Thrusters @ 95, 15 SHSPU: 3:58. UB, UB, 7/4/4.
Row: 1:44.7,1:44.5,1:44.2,1:43.8,1:43.4,1:43.1.
Training outside ( in Moscow + 8)
1. Warm up and Gymnastic program 30 min
2. Back squat- skip ( still have a little pain in leg)
3. 30 tire flips (heavy) + burpees over the tire 5:54
4. Deadlift 80 kg
30 reps – 30 sec rest – 30 reps
5. Optional Run Session
Every 4 minutes, for 24 minutes (6 sets) for times:
Run 400 m 1:28/1:27/1:27/1:28/1:28/1:27
DMAW done
Back squats: Built from 55 to 68 kg. Felt good!
Man-makers: 9:40 min. Heavy!! 10/5/5/5/5
Deadlift: 26 sec and 34 sec. Unbroken at least.
Row session: 2:01/2:01/2:01/2:00/2:01/2:01. Felt awful but happy with the result and consistency!
Back squats worked to 225
Manmakers 4:47
Deallifts 17/17
Had oly meet 2weeks ago and cf comp this past week end so training has been off.Hurt heel a bit but recovering. Back to work!!! ?
Front squats x 2 with no tempo up to 155 (from the other day)
Man makers: 11:12 very slow—row part the worst (35#)
DL 25 sec/25 sec
Dmaw done
Squats
135, 185, 225, 275
Man makers 6:32
Didn’t do dl and optional. There was battle of the sexes in the box.
bs: 320
Mm: 6:34
dl: done
DMA
BS X 5 = 255, 295, 315, 315
30 MAN MAKERS = 9:20
225 DL 29SEC. 30 SEC R 30 SEC. LAST 15, ALL UB
2 RDS ROWING DONE
Back squats 225,250,275,
Manmakers 6:39
Deadlifts 19 seconds and 19 seconds
Great job Gearld!
DMA done
A. Skipped BS. Short on time
B. Manmakers @35# in 12:38. Knew this wouldn’t be short.
C. DL in 1:22 (both UB in 26s)
DMAWU) done
Back Squat) 5’s @ 213,249,266,266#
“Short” Condo) 13:49 (not short 🙁 )
DL) 1:27 UB (22 sec, 30 sec rest, 35 sec)
What was the hardest part on the man-makers?
Overall fatigue, but particularly shoulders – supporting the rows then fighting for good position on push press.
Recovery day so I did the run session from yesterday. I was pretty sore in my thighs so slow and comfortable pace, maybe not so comfortable at the end though ?♀️
Total distance 5.44 km in 35:34 min
Back squat 80,95,100,100. They felt really good. Going down low. I can tell I am getting stronger because I am going to bottom of squat
Manmakers 20 lbs 8:59
Completed dead lift 125 lbs. dropped each time since my max dead last ft is 145
Have a great day
That is fantastic to hear about your squats!!
Thank you
A. Stayed lighter
185/210/230/245 last one felt good
B. Changed did 3 rds for time of
30′ oh walking lunge rt hand 30′ ft Lt
30 DU’s
4:09
C. Deadlifts but did 55+ weight
1:17
D. 3x
15 GHD sit ups
10 alt db curls
Great Tom – did the DL or GHD Sit Ups feel okay on your back?