Warm-Up.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (or Face-Up Chinese Plank) (Left)
30 seconds of Single-Leg Prone GHD Plank (or Face-Up Chinese Plank) (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
B.
Three rounds for time of:
40 Wall Ball Shots (20/14 lbs)
40 Kettlebell Swings (24/16 kg)
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat %90 kg
*Set 1 – 6 reps @ 65% 59 kg
*Set 2 – 4 reps @ 75% 68 kg
*Set 3 – 2 reps @ 80% 72 kg
*Set 4 – 2 reps @ 85% 76 kg
*Set 5 – 2 reps @ 90% 81 kg
*Set 6 – Max Reps @ 85% 76 kg 12 reps
B. 11:54 RX
Warm-up
A) Back squat
From 100 to 127 kg. I did the 85 and 90% sets with the same weigth trying to increase my motos control to prevent back pain. All the sets were done with 2″ eccentric phase.
B)Metcon: 8’35 (RX)
KBS till eye height.
Accesory work: 3 sets for quality
24 banded pull apart
8m HSW
4 High Box jump.
A. Back squats E2MOM
6×215, 4×245, 2×265, 2×280, 2×300, 6×280
B. 10:12
A. With bulgarian spilt squats up to 75 kg
B. 11.26 heavily paced
Did Monday’s B.
Short on time so skipped A.
AB Cals – No monitor so I did a moderate to slow pace for around 40 – 45 sec.
BBJO – 11, 10, 9, 10
TTB -(took these slow and easy to protect elbow) – 14, 12, 12, 11
DU – 60, 63, 60, 65
FS – 13, 12, 12, 12
PU – 18, 20, 19, 19
OUCH!
A. Power cleans up to 245 double
B. Log press 4×4 #140
Dumbbell row 4×12 #110
C. 50 burpees for time
2:20
Warm up done
A. 275-385, 360 x 3
B. 7:56 rx
Warm up- nope
Squats
1-6 at 205
2-4 at 225
3- 2 at 260
4- 2 at 275
5-2 at 295
6- 2 at 275
B- 13:30 RX
A. 145#x6/165×4/175×2/185×2/195×2/185×6
B. 9:22- have a wonderful weekend everyone!
Bench/ Core/Metcon(home /Sean) WU A.EMOM x 10 min(5sets) Bench x4 reps 1.255 2.265 3.275 4.285 5.295 B. Core Blast 30-20-10 Situps side crunches Superman’s Results: 4:30 Sean:5:37 rest:2 min C. FT (Partner) 300 bench reps (145/95) 20 cal row penalty for stopping. Partner 1 goes at breaks in reps. row 20 cal. Partner 2 goes while rowing is being completed. Results: 15:45 x10 rds total. 200 cal rowed total 100 cals each. Good work today kept weights fairly low but got enough volume in that bodies were blasted after. “Do not live by bread alone, but by EVERY Word that… Read more »