Monday, May 14, 2018

WARM-UP:
4x
2:00 bike 
20 PVC pass-throughs 
10 dumbbell shoulder presses 
10 dumbbell upright rows 

STRENGTH:
Bench press

CONDITIONING: 
Advanced
4 rounds for time 
3 x 8-meter bear crawls (same distance as hillbilly prowler) 
6 push presses, 115#/85# 
3 muscle-ups 

Intermediate
4 rounds for time 
3 x 8-meter bear crawls (same distance as hillbilly prowler) 
6 push presses, 95#/65# 
1 muscle-up or 3 pull-ups/3 ring dips

Beginner
3 rounds for time 
3 x 8-meter bear crawls (same distance as hillbilly prowler) 
6 push presses, 10# dumbbells-55# barbell 
6 ring rows/6 bench dips

ACCESSORY:
Advanced
4x
20 oblique crunches each side 
30 Russian twists

Intermediate 
3x
20 oblique crunches each side 
30 Russian twists

Beginner
3x
10 oblique crunches each side 
20 Russian twists

MOBILITY:
4x
1:00 barbell calf smash 
1:00 calf stretch on wall 
1:00 banded hamstring stretch 
1:00 hamstring floss 

Comments

  • Bench 70% of 3RM
    82# x 10, x25

    4 rounds for time 
    3 x 8-meter bear crawls (same distance as hillbilly prowler) 
    6 push presses, 115#/85# 
    3 muscle-ups 
    85#, 3 c2b pull ups, 3 dips

    Close-grip bench

    3 x 6

    75#, 80#, 85# (85 fine, use this next time)

     Partition as you like:

    100 bandy triceps pull-overs

    50 pull-ups (strict and kipping)

    25 strict chin-ups

     Yeah this became lots of pull and not much up at the end

    4 rounds

    Max seated rear delt flys 10#

    Max incline push-ups

    Max banded face pulls

    2x

    20 oblique crunch

    20 Russian twists 14#

  • 4 rounds of each


    1 – Dead Hang to Pull Up – 4×5 with 10 second hold at bottom

    1 – 30 sec Bear Crawl

     Minimal rest between

    Dead Lift – 4×8, 55 DBs, 70, 75, 75

    Bent Over Row – 4×8, 95#

    Single Arm Farmers Carry Uphill – 4x100m, 35# (11% incline, 11, 12, 13)

     Rest: 30 seconds between sets

     Walking Lunge with Goblet Hold – 4×8, 35#, 35, 45, 45

    Body Saw – 4x8

     

    Sprint 100 m

    8 parallel bar Leg Raises

    Bucket Carry 100 m, 36#


    Mobility:

    2:00 foam roll back

    2:00 each side, foam roll lats

    3:00 each side, foam roll IT band

  • w/Big D
    10:00 AMRAP
    10 push-ups
    20 kb swings, 24kg
    10 box jumps, 24"
    7 rds + 10 p/u
  • Bench Press 
    1x10 185#
    1xAMRAP 185#x12

    3x @60# ;
    DB Incline Bench 
    15,10,10 

    CONDITIONING: 
    4 rounds for time 
    3 x 8-meter bear crawls (same distance as hillbilly prowler) 
    6 push presses, 115#
    5 ring pull-ups 
    5 p-bar dips 
    8:18

    3x15
    Standing overhead tricep extensions to max banded tricep pull downs 
    60#
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