Wednesday, February 26

February 27, 2020

 

Grunt Work" Week #4
-------------------

1. Mobility and Activation (~10:00)
2. Beast Builder (~15:00)
3. "Biltmore" (~20:00)
Extra
4. Midline (~15:00)

ACTIVATION
2 Sets For Quality
1 Minute Bike
20 Single Arm Dumbbell Strict Press (10/Side)
30 Single Leg Lateral Box Step-ups (15/Side)

Strict Press Performed with Very Light Dumbbell

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Beast Builder Deadlift & PJ (On the 1:30 x 6 Sets:)

Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk

We'll use a single barbell for both movements in today's Beast Builder
Rounds begin every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30)
Start your first set between 40-50% of your 1RM Push Jerk
The goal here is to gradually increase loading as the overhead repetitions decrease
With rest built in, we recommend pushing for unbroken sets of Push Jerks
Use one barbell and change out the weight as you go
Record Last Weight Used

 

Builtmore (AMRAP - Rounds and Reps)

AMRAP 15:
30/21 Machine Calories
30 Box Jump Overs (24"/20")
30 Double Dumbbell Power Cleans (50's/35's)"

Rx+  50/35 Cal, 35 BJO,  20 DB Cleans 70s/50s

In this triplet AMRAP workout, we're looking for a steady effort over the 15 minutes of work. Note machine used in comments.
You can expect to complete somewhere in 2+ to 3+ round range
DOUBLE DUMBBELL POWER CLEANS
Let's choose a double dumbbell power clean weight that you could cycle for 15+ reps unbroken when fresh
Within the workout, you should be able to string together at least 5 reps at a time
BOX JUMP OVERS
There is no need to stand to full extension on top of the box

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Giant Sets:
16 Kneeling Landmine Twists (8 Each Side)
16 L-Sit Flutter Kicks on Parallettes
32 GHD Sit-ups

Rest as Needed Between Sets

""Giant Sets"" are big supersets where you move right from one movement to the next while prioritizing quality over speed
We'll rotate through 3 movements in today's Midline piece
You can build in weight over the 3 sets of kneeling landmine twists or stay the same across
Choose challenging weights, variations, and/or rep numbers that allow you to complete the listed work with 1 break
Rest as needed between sets to preserve quality movement

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