Tuesday, Jun 7
A1. Band resisted partial pistols to bench; 3 slow controlled repsx3/side; rest 1 min
A2. Side to side cossack squats; 6 slow controlled reps per side x3; rest 1 min
A3. Band Assisted Shrimp Squat @ 3030; 8 reps/leg x 3 sets; rest 1min
A4. Supine Leg Whip; 8 reps/leg x 3 sets; rest 1min https://www.youtube.com/watch?
B1. 1/4 squat walk w/ band @ knee for 15m x 3 sets; rest 0
B2. 1/4 squat walk w/ band @ ankle for 15m x 3 sets; rest 0
B3. Banded Side Lying Clamfor 15 reps x 3 sets; rest 0 https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations 15 reps x 3 sets; rest 0 https://www.youtube.com/watch?
+
Assault Bike 10 Sec @ 100%
rest 2min
x8 sets
+
Row 15 Sec @ 100%
rest 2:45
x8 sets
Completed. AB wasn't too bad, was getting up to 100-103rpm. Didn't really know how to gauge. Row, again didn't really know what to look at. was able to get to 1:18-1:20 most of the time.
Wednesday, Jun 8
A1. Hanging Alternating Leg Raise; 8 reps/side x 4 sets; rest 1min
A2. Hollow Rocks; 30 seconds continuous x 4 sets; rest 1min
B. Negative body levers; accumulate 10 slow controlled reps not for time
C1. GHD sit ups; 20 reps x3; rest 1 min
C2. Arch body complexes; 4 reps x3; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
+
Row 1k @ 1:58/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
+
Assault 10min @ 250 watts
+
Spinal Movement Work:
A1- Iron Cross; 20 reps x3; rest 20 seconds
A2- Rollovers; 20 reps x3; rest 20 seconds
A3- Cat/cow yoga stretch 10 reps x3; rest 20 seconds
A4- Supine windshield wipers; 10 reps x3; rest 20 seconds
A5- Inch worm walks; 3 reps x3; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
A6- Spiderman walks; 50 feet x3; rest 20 seconds
A7- Standing torso twists; 10 reps x3; rest 20 seconds
A8- Bent over torso twists; 10 reps x3; rest 20 seconds
A9- Arch body hold; 30 seconds x3; rest 20 seconds
A10- bent knee hollow body hold; 30 seconds x3; rest as needed
(get as much of a deep flex of the lower spine as possible)"
A2. Hollow Rocks; 30 seconds continuous x 4 sets; rest 1min
B. Negative body levers; accumulate 10 slow controlled reps not for time
C1. GHD sit ups; 20 reps x3; rest 1 min
C2. Arch body complexes; 4 reps x3; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
+
Row 1k @ 1:58/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
+
Assault 10min @ 250 watts
+
Spinal Movement Work:
A1- Iron Cross; 20 reps x3; rest 20 seconds
A2- Rollovers; 20 reps x3; rest 20 seconds
A3- Cat/cow yoga stretch 10 reps x3; rest 20 seconds
A4- Supine windshield wipers; 10 reps x3; rest 20 seconds
A5- Inch worm walks; 3 reps x3; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
A6- Spiderman walks; 50 feet x3; rest 20 seconds
A7- Standing torso twists; 10 reps x3; rest 20 seconds
A8- Bent over torso twists; 10 reps x3; rest 20 seconds
A9- Arch body hold; 30 seconds x3; rest 20 seconds
A10- bent knee hollow body hold; 30 seconds x3; rest as needed
(get as much of a deep flex of the lower spine as possible)"
Surprisingly tough core work. Rows completed, forgot to take 3min rest between 3 and 4. Rough. I will not make that mistake twice. AB was tough but bearable.
Thursday, Jun 9
A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 5 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 5 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 5 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 5 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
6min Row (heart rate bw 120-130)
6min Locomotion work (watch video: https://www.youtube.com/watch?
x3 sets
A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 5 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 5 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 5 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 5 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
6min Row (heart rate bw 120-130)
6min Locomotion work (watch video: https://www.youtube.com/watch?
x3 sets
Not too much to report other than i almost have all the cars memorized. Yay!
Friday, Jun 10
A1. Goblet Tempo Squats @ 3030; 10 reps x 3 sets; rest 30 seconds
A2. Sled Drag; 2min continuous x 3 sets; rest 30 seconds
A3. Rear Foot Elevated Split Squat w KBs in Front Rack @ 2020 tempo; 6-8 reps/side x 3 sets; rest 30 sec (light load)
A4. Assault Active Recovery for 3min x 3 sets; rest 30 sec
+
Assault 5 Sec @ 100%
Assault 55 sec easy
x8
rest 3min
x 3 total sets
A1. Goblet Tempo Squats @ 3030; 10 reps x 3 sets; rest 30 seconds
A2. Sled Drag; 2min continuous x 3 sets; rest 30 seconds
A3. Rear Foot Elevated Split Squat w KBs in Front Rack @ 2020 tempo; 6-8 reps/side x 3 sets; rest 30 sec (light load)
A4. Assault Active Recovery for 3min x 3 sets; rest 30 sec
+
Assault 5 Sec @ 100%
Assault 55 sec easy
x8
rest 3min
x 3 total sets
Good work for the legs. Used 70KB for goblet. 50# on sled. Used 2 35KB for RFESS. AB all good. Gonna start trying to track how high i can get Watts and cals.
Saturday, Jun 11
"* https://vimeo.com/
https://vimeo.com/
(go through 2x)
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Ring Support Hold in Full External Rotation; 20 sec x 4 sets; rest 40 seconds
B2. False Grip Ring Lock Off; 20 sec x 4 sets; rest 40 sec
C1. Elbow on Knee External Rotation; 8-10 reps x 4 sets; rest 20 sec
C2. Banded Ys; 10-12 reps x 4 sets; rest 20 sec
C3. Bat Wing Rows; 8 reps + 2 sec pause each rep x 4 sets; rest 60 seconds
"* https://vimeo.com/
https://vimeo.com/
(go through 2x)
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Ring Support Hold in Full External Rotation; 20 sec x 4 sets; rest 40 seconds
B2. False Grip Ring Lock Off; 20 sec x 4 sets; rest 40 sec
C1. Elbow on Knee External Rotation; 8-10 reps x 4 sets; rest 20 sec
C2. Banded Ys; 10-12 reps x 4 sets; rest 20 sec
C3. Bat Wing Rows; 8 reps + 2 sec pause each rep x 4 sets; rest 60 seconds
Completed. The face down pass throughs irritate my shoulder, gonna leave those out. No pain from leg work yesterday. Positive.
Sunday, Jun 12
A1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec
A2. Shin Box Switches w Hip Extension; 5 res/side x 4 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec
A4. Pigeon Walk; 6 steps/leg x 4 sets; rest 10 sec
B1. Bent Knee Hollow Hold; 45 sec x 4 sets; rest 10 sec
B2. Side Plank Holds; 20 sec/side x 4 sets; rest 10 sec
B3. Stability Ball Stir the Pots; 10 reps/each way x 4 sets; rest 10 sec
B4. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec
C. Banded Ankle Distraction Stretch; 3-4min/ankle
+
45min Easy Row/Run/Bike (keeping HR bw 130-140)
A2. Shin Box Switches w Hip Extension; 5 res/side x 4 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec
A4. Pigeon Walk; 6 steps/leg x 4 sets; rest 10 sec
B1. Bent Knee Hollow Hold; 45 sec x 4 sets; rest 10 sec
B2. Side Plank Holds; 20 sec/side x 4 sets; rest 10 sec
B3. Stability Ball Stir the Pots; 10 reps/each way x 4 sets; rest 10 sec
B4. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec
C. Banded Ankle Distraction Stretch; 3-4min/ankle
+
45min Easy Row/Run/Bike (keeping HR bw 130-140)
Complete. I hate Pigeon walk. Still no pain in hips/legs from Friday.
Monday, Jun 13
off
Tuesday, Jun 14A1. Band resisted partial pistols to bench; 3 slow controlled reps
x4/side; rest 1 min
A2. Side to side cossack squats; 6 slow controlled reps per side x4; rest 1 min
A3. Band Assisted Shrimp Squat @ 3030; 8 reps/leg x 4 sets; rest 1min
A4. Supine Leg Whip; 8 reps/leg x 4 sets; rest 1min https://www.youtube.com/watch?
B1. 1/4 squat walk w/ band @ knee for 15m x 4 sets; rest 0
B2. 1/4 squat walk w/ band @ ankle for 15m x 4 sets; rest 0
B3. Banded Side Lying Clam; 15 reps x 4 sets; rest 0 https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations 15 reps x 4 sets; rest 0 https://www.youtube.com/watch?
+
Assault Bike 10 Sec @ 100%
rest 2min
x10 sets
+
Row 15 Sec @ 100%
rest 2:45
x10 sets
Complete. AB and Row is getting rough. AB was up to 1456 Watts every set. total cals 118. Rows were about the same as last week. More powerful though first few sets.
Wednesday, Jun 15 A1. Hanging Alternating Leg Raise; 8 reps/side x 5 sets; rest 1min
A2. Hollow Rocks; 30 seconds continuous x 5 sets; rest 1min
B. Negative body levers; accumulate 14 slow controlled reps not for time
C1. GHD sit ups; 20 reps x4; rest 1 min
C2. Arch body complexes; 4 reps x4; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
+
Row 1k @ 1:56/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
+
Assault 12min @ 260 watts
+
Spinal Movement Work:
A1- Iron Cross; 20 reps x4; rest 20 seconds
A2- Rollovers; 20 reps x4; rest 20 seconds
A3- Cat/cow yoga stretch 10 reps x4; rest 20 seconds
A4- Supine windshield wipers; 10 reps x4; rest 20 seconds
A5- Inch worm walks; 3 reps x4; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
A6- Spiderman walks; 50 feet x4; rest 20 seconds
A7- Standing torso twists; 10 reps x4; rest 20 seconds
A8- Bent over torso twists; 10 reps x4; rest 20 seconds
A9- Arch body hold; 30 seconds x4; rest 20 seconds
A10- bent knee hollow body hold; 30 seconds x4; rest as needed
(get as much of a deep flex of the lower spine as possible)"
Serious AB destroyer. Rows were rough but i survived. 1:55.8 about each time. AB was a mental game really above 260-270 whole time. So hot in the gym.
Thursday, Jun 16 A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 5 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 5 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 5 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 5 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
7min Row
7min Locomotion work (watch video: https://www.youtube.com/watch?
x3 sets
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