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 (Left)
30 seconds of Single-Leg Prone GHD 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 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 3-5 reps @ 85%
B.
For time:
400 Meter Run
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg)
20 Toes to Bar
400 Meter Run
30 Walking Lunges with Kettlebell Farmer’s Carry
15 Toes to Bar
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Toes to Bar
Warm Up
A) 100-108-116-124-131-139-4x131kg
B) 11’17” (My forearms ???)
I really like the time i need to complete this program. I began the first Palloff at 0:00 and finished the last TTB at 54:17. 3 mins fighting to stand up and go home.???
That was awful. Went lower on the BS as have been away.
A. BS. 155, 165, 175, 185, 198, 208, 198 x 3 OW
B. 14.12 abmat sit-ups rather than t2b and weightless lunges. Definitely pulled some muscles in those squats. Not a hope in hell I could do those lunges with weight!
A.
145, 155, 165, 175, 185, 200, 185 x 3
B. 11:53 – GHD situps instead of TTB.
A. Rowing intervals
2 rounds:
250m easy, no rest, 250m fast
Rest: 45sec
200m easy, no rest, 200m fast
Rest: 30sec
150m easy, no rest, 150m fast
Rest: 15sec
100m easy, no rest, 100m fast
Rest: 1min
B. Echo bike intervals
10 rounds: 1min work/rest
240 calories (406 watt average)
Week 4 keto I believe.
Hit all %. Based off 5 under max. Been a while since hitting the major lifts.
Got 5 reps at the 85% (205lbs)
B. In 13:35
Runs outside. Nice snowy brisk day!
Lunges. Split between forward and reverse static lunges with 35lb kettlebells.
Did toes to ring’s. Wood not as cold as bar.
Enjoyed both parts today. Felt great to workout during daylight hours!
A. Loads based on 365 1RM
B. 17:05 With 50lb dumbells.
As always a GREAT WU – added a 10 min TM run
A. Back Squat – based off 180#
6×115#. 5×125. 4×135. 3×145, 2×155, 1×165, 5×155
***used knee sleeves and lifters…these felt really good today and squats never feel good for this ol lady!
B. For time – 14:23
400m Run – TM between 7.5-8 mph all sets
Walking lunges – 24/10/6, 20/10, UB
T2B – strict 15/5, 10/5, UB
***Would have been about a min to 90s more had I been running outside, but I just can’t do it in 25 degree snowy weather anymore.
25 degrees?! Yikes!
Yes…I definitely live in the WRONG state. Some place that never drops below 70 would be a dream!!
Nice job! And way to hit the 5 reps at 85%. I hit the pavement for the runs today after snow blowing.. brisk but felt great… guess i was up for it! How do you like the sleeves for squats? I have never tried..
I prefer them in the winter… really helps keep the knees warm and limber…don’t use them much during the summer. At my age I don’t perform as well cold…
You did a great job…can’t believe you ran outside…brrrr!
Evening session:
5 rds
12-9 broad grip pull down 75-85 kg
12-9 Single leg extensions 45-55 kg
4 rds
Max reps unbroken pull ups 8/6/6/4
25 KBS 32 kg
~2 min each round
A. 140#x6/150×5/160×4/170×3/180×2/195×1/5×180
B. 15:06
SO STRONG! Great time on the metcon also Anika!
Squats (do over) /OH press /Conditioning (home/ Sean) cold and raining WU 4 min bike 1000 m row -Air Squats Inch worms Ts/Ws Stretches High Knee skips/Butt Kicks A.Squats (SSB) 5×10 175/185/195/205/225 wore my competion sleeves. and worked on ankle mobility each set. B. OH Press 5×10 95/115/125/135/145 C. Partner (I go you go per rd) 10 rds 21 KB swings (70/45) 15 cal row 9 pullups 30 cal bike for rest parter not going is riding until partner working is finished. 30 cal is the goal each rest. Any cal left over is completed before start of next round.… Read more »
Note to self….NEVER partner with Seth…he’s a meany pants when it comes to rest!
Nice work Seth!
Thanks… sometimes my own worst enemy when I program. But it was a good push.
A. Back Squat as Rx (based off 365)
235×6, 255×5, 275×4, 295×3, 315×2, 335×1, 315×5 (rough)
… star gazing on the 4 rep – 5th was a fight.
B. As Rx (except sub’d 1.5p American KB Swings for TTB)
13:17
… maybe should have gone 30-25-20 on the swings but this one felt like it was all about the lunges.
Great work Chris! this metcon was super tough on the grip….think you did well with the swings.
A. Worked off 300#. No gas for set 7 at that weight.
B. Slow and methodical with 25# KBs and treadmill. 15:57.
Is “Walking Lunges with Kettlebell Farmer’s Carry” holding two KBs in either hand, and performing a walking forward lunge?
Yes
Thanks! Is that two KBs or just one?
Two Kettlebells.
Thanks for confirming!
A. Low bar back squat up to 1x 135 kg/5x125kg
Low bar felt much more solid, should have gone heavier.
B. 15:30
400 m rowing 1:28
40 walking lunges 24 kg KBs 20.12.8
20 V ups
400 1:30
30 18.12
15
400 1:28
20 10.10
10
A.
Back squats
120kg x 6, 130kg x 5, 140kg x 4, 150kg x 3, 155kg x 2, 160kg x 1, 155kg x 3
All beltless. Difficult but not deathly hard..
B.
Subbed unweighted lunges
10:55
Runs – didn’t time but tried to push
Lunges – turned around every 8-10 reps
T2B – 8ub/4/4/4, 7ub/4/4, 5ub/3/2
Scaled down as I was smashed from an early start. Made the right call as I was able to maintain intensity.
Strong Squatting Dude!
Sounds like you did the right thing for you…as long as you walked away smiling and glad you got some great work in!