Warm-Up
Two sets of:
Row x 2 minutes
Prone Plank x 30 seconds
Followed by…
One set of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1 tempo
Followed by…
A.
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders or Mountain Climbers
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″ box)
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Dumbbell Push Presses (50/35 lbs)
B’s 5×5 115-155
20 Wl x3 w/50s
R1 10+9
R2 3+9
R3 4+3
Skipped A
B1 – DU + Air Squats – 10 + 23
B2 – 4 + 15 but 6 min because I can’t add
B3 – 6 rnds but scaled to 25lb DBs and semi kipped last round of pull ups.
Yesterdays workout
9:37
A. 60 #
B. 1.6 rds
2. 2 rds (50#)
3. 4 rds + 5 PUs (50#)
Yesterdays A. BB Hip Thrusts x 6 @ 20X1 – 185, 195, 205, 215 Sup Grip Bent Over BB Row x 6 @ 2111 – 55, 65, 70, 75# B. For Time – RX 9:23 21 Deadlifts @ 145 – 15/6 400m Run – TM 7mph 15 Deadlifts – 10/5 400m Run – TM 7.3mph 9 Deadlifts – UB 400m Run – TM 7mph ***slowest time ever on this one…wow 😥 C. 2 rounds for quality Calf Raises x 20/leg GHD Glute/Ham raises x 5 Weighted standing knee raises x 10 @ 14.5# KB Weighted lying hamstring curls x 20… Read more »
A. #70 db
B. 4 rounds
1. 2 rounds
2. 4 rounds. Sub. Ring pull ups and glute bridge floor press.
A. @20kg db
B. 5 rds + 7 @20kg dB (only 35cm high – have to get a proper plyo box)
C. 3 rds
D. 3+8 @20kg db