Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
Then…
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Yesterday’s
Bench 2 reps @20×0
85/105/110/115/120/125/130/145/135/135
B 3 rds for time
21 DB push press @25# dbs
15 K2E
9 scaled strict hspu
7:15
Tore the blister from fran rd two ?
A. 185 (Nowhere near 80% these are so awkward) / Red Band
B: 4+31 | 40# DB
Yesterday’s Bench press 90, 95, 100, 100, 110, 110, 115, 120, 120, 125, 130 I have been dealing with tendinitis (golfers elbow) for a long time now and it’s recently got worse. Sooo, I am going to have to back off/ stop doing a lot of the movements that keep aggravating it before I seriously injure it. That will include a lot of my favorites like BF pull ups, HSPU etc. Bench is definitely one that irritates it, so this will be the last of that for a while. B. This one was a shoulder killer. 10:19 – SHSPU with… Read more »
A. 145, 145, 165, 165, 185 (nowhere near 80% of DL) These are so awkward for me! All I feel is the bar crushing my stomach and pelvis! lol!
B. 4+37 Harder than it looked! I didn’t realize the stability needed on the lunges!
Great picture and great work on the metcon! I always wrap my barbell with a bath towel, and that seems to help me. It does feel awkward though.
I put a pillow between my hips and the barbell, so the pain is greatly reduced and I can actually go fairly heavy.
… warm-up and mobility as Rx
A. 5 rounds of:
50′ – Walking Sled Drag (Sled+405#)
15 – Band Face Pulls 21X1
B. As Rx: 4 rounds + 34
… with a clean set of lungs = 5+ for sure.
Bench /CFI (home alone) Jeremiah 29:11 WU 1000 m row/ 4 min bike 2 rds 5 PVC Passthroughs 10 ea. Xs / Ys Band stretch series 10 Rotor cuff press 10 situps 10 Glute bridges 5 Pushups x3-5 sec hold T/B A.Bench 3×5 + 1.225 2. 255 3. 295 x11 P1RM=403 A1. 5×10 move bar under control but fast on concentric 165/175/185/195/205 B. 10 min AMRAP 30 DUs 10 alternating DB snatch (40) 2 alternating DB OH reverse lunges (These did not go well mid line weak and OH weak) Results: 4 rds+32 reps Rest 2 min B1. 1000 m… Read more »