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.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.
B.
For time:
800 Meter Run
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats
A. 20 kg, 135 row
22 kg, 185
24, 195
28, 195
B. 20:25
Kettlebells were super tough.
A. Didn’t have time for both today.
B. 17:42 – RX.
Ran on TM.
Air squats – 50/50, 50/29/21
KBD – 40/35, 40/35
Lunges 14/14/12/10
A. Bulgarian split squats
All sets 44 lb kbs X 8. That’s the heaviest pair I have, but I feel like I’m just getting comfortable with these anyway.
Rows: 135×8, 155×8 the last three sets
B. 26:33
Done with 60 lb kbs; 44 lb lunges, and I added another 800 on the end to bring it home the way we started. The swings were surprisingly hard given the volume and following the air squats. That’s usually something I can power through. I had to break twice each set.
A. Front squats 5×40, 50, 60, 50 kgs
B. 17.39 rx
Warm up done
A. Bulgarian split squat.DB in each hand. 50’s,70’s,80’s,100’s. Bent over row 135×2/155×2
B. 16:28 RX
A. Bulgarian split squats 4×8 (50/50/60/70s)
Bent over row 5×8 #205
B. For time:
800 Meter Run
100 Air Squats
75 Kettlebell Swings (24kg)
50 Front-Racked Kettlebell Reverse Lunges
75 Kettlebell Swings
100 Air Squats
20:23
A. 25#dbs/85#
35#dbs/105#
40#dbs/125#
45#dbs/125#
B. 18:46- we can all forget about walking normal the rest of the week! Haha!
Evening session:
A. Bulgarian split squat x8 32 kg KB
BB row x8 85 kg
B. FT
100 air squats
75 KBS 24 kg
50 FR lunges 24 kg
100 air squats
75 KBS
~15:00
Part A killed me right from the start, no clue why.
… completed a version of yesterday’s WOD w/ Power Snatches (no pause) … posted there.
Highlight – dusted off a 1RM Power Snatch PR of 170# that has been around for over 4 years – nutso.
Today looks like it will leave you ragged … I’ll see how the week plays out.
Yesterdays:
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below the Knee x 1 rep
65-75-80-85-95-100-105-110 (failed…snatch pull only lol)
B.
Every 4 minutes, for 20 minutes (5 sets) for max load:
500 Meter Row
4 Snatches
3×340 (85), 2×380 (95)
Rows were 2×2:10, 2×2:12, 1×2:13
Snatches all unbroken
OH Press / CFI ( home before coaching) WU 1000 m row 4 min bike 2 rds Glute Bridges x10 10 AS x 30 sec hold 10 pushups x 3-5 sec hold T/B 5 Rotor cuff presses Band stretch series Xs/Ys Presses band pass throughs Double hop high knee skip A. OH Presses 1. 145×5 2. 165 x3 3. 185x 1+ 185×4 Tied with TM? 4. 165 x 8 A1. 5×10 95/115/115/125/ 135/145 B. Up Down For time 800 m run 100 Air Squats 75 KBs Swings (75) 75 Situps 50 lunges 75 situps 75 KB swings 100 Air Squats… Read more »
A. All sets w/55# DBs, too much trouble to switch out weight. Strict Supinated pull-ups for BB row.
B. Set the timer for 20 minutes and time capped 84 reps into the last 100 air squats. I moved slow and deliberate with the focus on glute activation. Wasn’t looking to set any speed records after doing something similar yesterday (Saturday’s WOD).
Legs are toast, will probably hit bench/shoulders/bis/tris tomorrow
Good work. Sometimes we don’t feel as strong and full of energy. I more or less did same. ??
Yesterday’s:
A. E2M x8
Snatch up to 65 kg
B. E4M x5
500 m row 1:50
4 Snatches 55 kg
No misses. Wanted to play this save.
Made up last nights Conditioning
A. 5 rounds on the 4min of
500m row + 4 snatches
All rows between 1:52 – 1:53 seconds
All done as power snatch singles at 70kg
No misses on snatches. All snatches done in around 35 seconds. This was all I wanted to do tonight.
Way to get it done shaun! I couldn’t bring myself to make that one up, snatches are my nemesis.