13.08.31

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Big Boy Stuff.

Week 8 Training 13.08.31

Warm-Up

1) 500m Row @ Conversation Pace
2) 2 Rounds:
-15 KB Russian Swings @ 32/24
-10 KB RDL @ 32/24
-10 HR Pushups
-5 Strict Pull-ups
-5 KB Goblet Squat @ 32/24

Strength

A. DeadLift (Week 2): 3×10 @ 70% – Rest as needed between sets

Notes: 1) Every rep should be a single but consecutive rep (no touch-and-go reps; no bouncing the bar). 2) Do not drop from the top: lower the bar back to the ground. 3) Set up every rep the exact same way — execute every rep the exact same way.

Auxiliaries

Start a new movement Every 2 Minutes. **Stay on the clock**

B1. 2×10/10: High Box Step Up – Unweighted

B2. 2×10: Good Morning – Light

B3. 2×10: Weighted Pronated Pull-up – Challenging and UnBroken

Notes: Make sure your technique is dialed in on these movements.

HBSU: When you start, the knee of the leg that is on the box should be higher than your hip. Step up onto the box without using any bounce or assistance from the other leg. Reach full extension on top of the box only using the working leg. Keep your chest up and shoulders back.

PPU: Palms face away from your face. All sets must be challenging, but unbroken.

GM: Back in extension.

Homework

Strength: None
Weightlifting: None
Work Capacity: None

Gymnastics:
3x:
– ME False Grip Hold on Pull-up Bar
– ME Hollow Rock for time
– 5 minutes to accumulate as much time and distance handstand walking as possible

Mobility:
6 minutes: Pigeon Stretch
6 minutes: Front Rack Barbell Mobility
6 minutes: Peasant Squat

Cool Down

1) 500m Row @ CP
2) 10 minutes Soft Tissue Work

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9 comments on “13.08.31
  1. […] Less Talk, More Do. […]

  2. Max says:

    A) 285#
    B) GM: 95#
    PU:unweighted
    HW) not completed

  3. Teo says:

    Complete
    Get YOKED

  4. MarkB says:

    A) 255#
    B1) Done
    B2) GM: 95#
    B3) PU: unweighted
    Gymnastics) ME N&T2W instead of HW
    Cool down) Walked 3 miles on trail

  5. Jason says:

    A) 275
    Everything else done

  6. vanlandingbad says:

    Deads at 365/365/375.
    Pulls ups with 1 pood kb
    Everything else done

  7. Done and I found $20 in my pocket. Fuck Yea.

  8. Andrew gray says:

    Done @315.
    Everything else was easy

  9. mlubke says:

    255
    toes2wall hold instead of walks

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