Month: March 2015

tuesday

Posted on

3/24
A. Segmented snatch DL + Snatch Grip RDL @55×1; 5.1 x4; Rest 2-3 minutes
115/125/125/125

B. DB Floor Press with bridge; 3-5×4; Rest 2 minutes
40/5 reps

C. Quadruped rock back with reach; 10,10,10; Rest 2-3 minutes – video please
Completed, no video
D. Trap 3 raise @1116; 2-4×5; Rest 75 seconds
5lbs/4 reps
+
12 minutes @ 70%
10 yoga push ups
20 meter bear crawl w/ 5# plate on low back – arm and leg must come up at the same exact time, pause for 1 full second in the air before you let arm and leg touch the ground again

3 passes. Will send vid of first. But they seemed to get better each time

monday

Posted on

A. Elevator goblet squat; 10-12×4; Rest 2 minutes
18kg kb/ 10 reps

B. DB 3 point row @20×1; 6-8/arm x4; Rest 2-3 minutes
30/8 reps

C. Stability ball deadbug; 10,10,10,10; Rest 90 seconds -http://tonygentilcore.com/2010/02/exercises-you-should-be-doing-stability-ball-deadbug/ really try to pop the ball
completed

D. Trap 3 raise @1116; 2-4×5; Rest 75 seconds -https://www.youtube.com/watch?v=NGghJxgKAjs
5lbs/4 reps
+
12 minutes @ 70%
300 meter row
5 strict pull ups – Jumping with a slow negative if can’t strict
1 TGU

subbed run for row
strict pulls ok
30lb db for tgu
5 rds

thursday

Posted on

3/19
A. Thruster; 3-5×5; Rest 2-3 minutes
65/5. tried to stay light and fast

B. Side Plank clamshells; 10-12/side x4; Rest as needed
completed

C. Reverse crunch into deadbug; 10,10,10,10; Rest 90 seconds
completed

D. Trap 3 raise @1116; 2-4×5; Rest 75 seconds
5lbs/4 reps
+
12 minutes @ 70%
50 double unders
7 yoga push ups
5 ring rows

subbed upright rows for ring rows 30lbs
4 rds + 50 du

humpday

Posted on

3/17
A. Segmented snatch DL + Snatch Grip RDL @55×1; 5.1 x4; Rest 2-3 minutes
115. i really am still not 100% sure i’m doing this combo correctly. i get the tempo but not the 5.1 is that 5 segmented dl’s? do i let go and reset each time before the RDL? do i hold onto the bar the entire time? idk sorry!

B. DB Floor Press with bridge; 3-5×4; Rest 2 minutes
35’s for 5

C. Quadruped rock back with reach; 10,10,10; Rest 2-3 minutes – video please
3×10 will send

D. Trap 3 raise @1116; 2-4×5; Rest 75 seconds
5lbs/4 reps

+
12 minutes @ 70%
10 yoga push ups
20 meter bear crawl w/ 5# plate on low back, do not let plate fall or it’s a 15 burpee penalty, move slow and deliberate here and video please

unsure of distance. 2.5 rds. will send

st. patty’s day

Posted on

3/16
A. Elevator goblet squat; 6-8×4; Rest 2 minutes – http://tonygentilcore.com/2014/05/exercises-you-should-be-doing-goblet-elevator-squats/
18kg

B. DB 3 point row @20×1; 4-6/arm x4; Rest 2-3 minutes
35/6 reps

C. Reverse crunche to deadbug; 10,10,10,10; Rest 90 seconds – https://www.youtube.com/watch?v=6cQgNwkoMiY
Completed
D. Trap 3 raise @1116; 2-4×5; Rest 75 seconds – https://www.youtube.com/watch?v=NGghJxgKAjs
5lbs/4 reps

+
12 minutes @ 70%
300 meter row
10 ring rows
1 wall walk

Subbed jog
5 strict pulls/5 stationary dips/no rings yet
4 rds

monday makeup

Posted on

3/14
5k row @ 80% effort

24.10
max hr 169
avg hr 149

wednesday

Posted on

3/10
A. Segmented snatch DL + Snatch Grip RDL @32×1; 3.3 x4; Rest 2-3 minutes
115
B. DB Floor Press with bridge; 6-8×4; Rest 2 minutes -https://www.youtube.com/watch?v=RNMDO5lUSaA
20/25/30/30
C. Quadruped rock back with reach; 10,10,10; Rest 2-3 minutes – video please
completed
D. Serratus foam rolling slide; 10,10,10,10; Rest 90 seconds
completed
+
3 Rounds NOT for time:
12 yoga push ups – https://www.youtube.com/watch?v=HvghDKEkT6w
10 ring rows @ 3030 tempo

subbed bent row with db’s 30lbs