PERFORMANCE
Warm-Up.
Choose one of the following and spend 5 minutes with it:
Followed by…
Elephant Marching x 20 steps (slow – hold each step a few seconds)
(focus on what the area you just mobilized is doing)
Followed by…
Two Sets:
“W” Hold x 20-30 seconds
Alternating Plank to Pike Toe Touches x 20-30 seconds
Followed by…
Two Sets:
Ground to Sky Touches x 8-10
Tuck Jumps x 3-5
Then…
A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)
Compare results to January 27, 2021.
A.
Four sets of:
Lying Leg Curls machine x 20 reps @ 10X0 @ 60lbs
immediately followed by…
Romanian Deadlift x 6 reps @ 4011 @ 185lbs
immediately followed by…
Box Jump x 6 reps
Rest 2 minutes
B.
For time: 15:49
1000 Meter Row
25 Toes to Bar / 25 sit ups
30 Dumbbell Box Step-Overs (20″ box; 50lb DBs)
Quiet day.. everyone tired or what?
I took 3 days of rest. Well I’m not sure how much rest I got…worked long hours with more limited sleep than usual and had a couple evenenings of school shopping to get in. Back on track now. Good to see you all still working hard!
Warm up was 1 round of yesterday, God bless your family.
4 sets of
10 medball hammy curls (20)
6 Romanian Dead’s with 70# DB
6 box jumps
Workout
12:05 RX (first time RX, last time was GHDs and faster haha)
My goodness. My grip and firearms.
A. Done 70-80kg romanian dl
B. Done 2×17,5kg dbs
12:07
WTF is elephant marching??
https://m.youtube.com/watch?v=MsUTFi24Iq4
There it is
Did you figure this out? It was weird to figure out at first for me…but then I saw a video of Marcus Filly doing it and it clicked. Put a bumper plate on each end of the BB…stand behind the BB with it up close..feet shoulder width apart with slight bend in the knees…bend over and hold on to the BB (don’t lift it, just hold on to it)…then slowly and controlled straighten 1 leg at a time. Coach wants us to hold each leg for a couple seconds. Focus on where you are feeling the stretch. I usually feel… Read more »