SWOD
ME
Overhead Squat
Warm-up sets: x5 x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets
SE
Seated Low Row w/ Band (view demo and explanation below)
Warm-up sets: x5 x5 (use varying sets of bands to find what works for you)
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minutes b/w sets
RE
Band Goodmornings
Warm-up sets: none needed other than to find the right band tension
Work sets: x20 x20 x20
Rest time: 1 minute b/w sets
CWOD
Max cals on the rower in 60 seconds (damper at 10)
followed immediately by
Prowler Sprint Push 30 yards, b/w 250-400# of external weight
Rest 2-3 minutes. Repeat sequence 3 times.
Post all results to comments.
Essentially the same exercise except a better setup may be to sit on the floor and anchor the band closer to the ground. Maybe you don't have a handle like the one in the video so use a towel or some kind of small wooden dowel or whatever. Make it work and make the tension fit the reps (in other words, don't use a band you can do 10 reps or more with)
Exactly what you see in the video. Again, make sure you use a heavy enough band (or multiple lighter bands if needed) to stimulate a adaptational response. Lots of tension please.
9 comments:
OHS:
Warm up40,50,50,60kg
work:70x3,75x3,80x3,85x3,88kgx3= 194#'s
SE seated low band rows. 4x8reps with fat dark green and fat dark blue bands used together.
re. band good mornings with dark blue band 3x20reps
cwod: tough!!!
26cal/27cal/27cal. each round with 310#'s added weight. Used a 10 meter stretch. Back and forth and of course back again. killed me!
Overhead Squat
Work sets: 165x3 175x3 185x3 195x3 205x3
Seated Low Row w/ Band
Work sets: x8 x8 x8 x8 Blue and Green Bands
RE
Goodmornings
Work sets: x15 x15 x15
(Used the GDH Machine)
CWOD
40 reps of SDHP
followed immediately by
Prowler Machine Push 20reps, 315# X3
(Found a sweet prowler machine and the high school)
OHS
WU 88x5 110x3 132x2
WS 132,142,154,164(almost got last rep all the way up, 174(all were solid)
Seated Row
WS tan,blue,orange x 8
tan,tan,blue,orange 3sets x 8reps
Band Goodmornings
Green Tan x 20
Green Blue 2 sets x 20
OHS
WU: 88 x 5, 110 x 3, 132 x 3
WS: 154 x 3, 169 x 3, 179 x 3, 189 x 3, 198 x 3(but I really want to call that 200)
my fourth set got a little in front of me and kind of hurt my shoulder, but the last set felt good and my previous PR for one rep was 179, so I was pretty happy, other than the fact my shoulder still hurts!
Band Rows
WS: tan, blue, orange I think I only got three sets of 8 though, oops
Band GM:
WS: 3 sets of 20 w/ green band
CWOD, I think this was the hardest one yet the only thing that made it doable for me was the nice rest we got... as Ricky put it "Good thing we don't have two prowlers."
But this was a fun day!
Pat I can dido that shoulder pain! Its a weird ache, feels like I have arthritis this week but feels fine once I start working out.
I got to get back to work and inspire some young minds, Pat you better get on that one too!
qverhead squats 33,43,53, worksets 58,63,68,68,73 seated row blue/green bands goodmornings green band cal row 17,15,15, 110#prowler
Pingel!
I was thinking the same thing! IDK if I have arthritis at 24 years old, or tendonitis, or did something worse! I sure hope not, it feels like this after heavy overhead stuff or high volume pull ups.
And if you want to see inspiration, come observe my classes! It happens all day!
This was a fun (in a kind of twisted way) day.
Had to improvise here a bit, no band and can't OHS in my apartment. So here's what I did.
Double KBs OHS, used 12 kg KBs and time under tension.
5x3 with 5 sec hold at the bottom.
For the Row and Good mornings did the following. With a double 16kg KBs did 4 rds of 8 Rows, 20 RDL and a 200m carry in a Rack position. Did this one while I was walking my dog.
For the Row and prowler did
1 min double 16kg snatches, followed immediately with a 50m hill sprint with KBs in rack position (almost met pukie on this one)
This one was a blast!!
OH squat
WU:33/53/63/73
WS:83/87/92/97/102
blue and green bands for seated row
blue and tan bands for goodmornings
prowler push- 110#
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