A) Build to a 2 rep max Push Press in 10 min
B) Weighted/negative pull-ups 1.1.1; R10S/2M x 4 sets
+
5 rounds for time:
– 5 shoulder to overhead (155/105)
– 10 parallel to bar burpees
Month: May 2015
A) Back squat – build to something heavy in 10 min, NOT a 1RM
+
EMOM x 15 minutes:
Minute 1: 10 Kettlebell Swings + 6 Goblet Squats (53/35)
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 T2B
+
3 sets of 20 partner medball toss sit-ups; rest as needed
MASTERS:
A) EMOM x 10 min
E: 8 DB bench press
O: 12 heavy RKB swings
B) EMOM x 10 min
O: 5-7 burpees
E: Farmer’s carry 2x around platform
C) EMOM x 10 min
O: 8 DB snatch
E: Row 30 sec @ 90%
9 & 10 AM:
A) Every 6 minutes x 4-5 sets, tough effort:
– 400 m run
– 6 deadlifts (155/105, 135/95, 115/75, 95/55)
– 5 hang power cleans
– 4 shoulder to overhead
*Should all be UB if possible.
A1) DB rear elevated split squat 8 reps/leg @ 20X1; R30Sbtwn/30Safter
A2) Pendlay row 4-6 (tough); R30S
A3) 1 min max DUs/ 1 min DU practice; R90S x 3 sets
+
Three sets for max reps of:
– 60 seconds of Wall Ball Shots (20/14 lbs)
– 60 seconds of Push Press (75/55 lbs)
– 60 seconds of Kettlebell Swings (53/35)
– 60 seconds of Rowing for Calories
– Rest 60 seconds
*Take total of each round. Add three totals to have grand total.
A) EMOM x 14 min
E: bench press 3-4 @ 70%
O: Romanian deadlift 5 reps (tough)
B) EMOM x 10 min
E: 1-3 MU or 4-8 CTB pull-ups
O: Power clean TnG cluster 2. 2 @ 65%
C) DB hip thrust 15-20 x 3 sets @ 20X1; R90S
Outside The Box: Christina & KJ Take On The MS150
This past weekend, KJ and Christina both took on the annual MS 150. Over a two day span, the two road over 160 miles each to raise money and awareness for multiple sclerosis. Here is what Christina had to say about her experience:
“I am so glad I was able to do it with my coworkers and fellow EDCF’er Kristen, they made it such a great experience for me. This ride was definitely a challenge and so worth it! It was both exhausting yet fun and I am looking forward to doing it again next year (but will be sure to prepare better for it).
The hardest part was when when I started having pain on mile 30 of the first day and by the last 20 miles I had to pedal off and on with one leg because my left hurt so badly. I could barely walk when resting at the rest stops. Oh, lets not forget the hills…so many hills! I never realized how “hilly” Texas is until I had to peddle up them. They may be small but oh my gosh!!! They were “interesting”. I definitely can say that I know how to use my gears now lol. One of the “best” parts was probably dropping my cell phone in the porta-potty on the first rest stop on day one. An epic fail on my part and yes…I reached in and pulled it out. So gross but kinda funny! I probably told every new person I met on this ride about it and we all got a good laugh about it. Good to know about half of other riders said they would’ve done the same thing. 🙂
The best part was the people I met while riding, at the rest stops, and finally crossing that finish line and having a celebratory beer with my team and Kristen! They were all so supportive and encouraging. There’s no way I could have done this on my own. This was definitely one of the hardest things I have ever done and am so glad I did it!
Currently I have raised $405.55 (and that number will change once slightly once the corporate matches go through) and Team BIR raised a total of $10,431 for the MS Society. I am thankful to work for such a great organization that contributes back to the community and truly makes a difference! As a physical therapist and as a person who has a family member who has passed from MS, I see first hand the effects it has on others. Hopefully this brings us closer to finding a cure for MS and providing the support needed for those affected by this disease.”
KJ also weighs in on her experience:
“This was my fourth year to ride the MS150 with the Brew Crew. Day one is always a great time. Tons of riders. Rest stops are hoppin’, and before you know it you are at mile 80-something and feeling good. Only 2.5 miles to go and… a flat tire. After about an hour of trying to figure out how to change and air up a tire (I’ve never changed one by myself!), I was finally back on the road. Day 1 was over. Day 2 was a completely different story. The route changed so I had no idea what I was getting into except that we would ride close to 175 miles in total. The first 30 weren’t too bad considering you rode a million the day before, but the last 50 were pretty challenging. I think we had climbed approximately 35,287 feet in elevation in hurricane force winds – at least that’s what it felt like – when I started to shed a few tears and about to call it quits. After we got to the top of what was probably the tallest, steepest hill in Texas a guy comes up along side of us using a hand cycle. He’s riding these dang hills using his arms, surely I can use my legs. Later I came to learn that he has MS. He is the reason we ride and the reason we raise money. I’m proud to say that not only did I ride (slowly) all 170+ miles, but this year the Brew Crew raised just over $38,000 for MS!”
Long aerobic warm-up, then…
+
30 min AMRAP at 85% (tester)
– 4 wall walks
– 8 box jumps – SD (24/20”)
– 12 Russian KB swings (heavy)
– 16 walking lunges
– 20 double unders (60 singles)
– 400 m run
Programming Overview: May 4-8
Monday 5/4
A) Back squat 5, 4, 3, 2, 1; rest 2-3mins
+
3-4 sets tough effort:
– Row 250m
– 15 KB swings (53/35)
– 10 burpees (AFAP)
rest 4-5 mins
Tuesday 5/5
A1) Push press cluster 1.1 x 10S/30S
A2) 6-10 UB T2B; R2-3M x 4 sets
*accumulate at least 6 reps if not UB
- B) Every 2 min on the min x 12 min:
– 5 TnG power snatches (115/75, 95/55, 75/35)
– 10/7 HR push-ups
– 15 lateral hops
+
Optional:
3 x 20 partner medball sit-ups
Wednesday 5/6
Long aerobic warm-up, then…
+
30 min AMRAP at 85% (tester)
– 4 wall walks
– 8 box jumps – SD (24/20”)
– 12 Russian KB swings (heavy)
– 16 walking lunges
– 20 double unders (60 singles)
– 400 m run
Thursday 5/7
A) EMOM x 14 min
E: bench press 3-4 @ 70%
O: Romanian deadlift 5 reps (tough)
B) EMOM x 10 min
E: 1-3 MU or 4-8 CTB pull-ups
O: Power clean TnG cluster 2. 2 @ 65%
C) BB hip thrust 8-12 x 3 sets @ 20X1; R90S (tough)
Friday 5/8
A1) DB rear elevated split squat 8 reps/leg @ 20X1; R30Sbtwn/30Safter
A2) Pendlay row 4-6 (tough); R30S
A3) 1 min max DUs/ 1 min DU practice; R90S x 3 sets
+
Three sets for max reps of:
– 60 seconds of Wall Ball Shots (20/14 lbs)
– 60 seconds of Push Press (75/55 lbs)
– 60 seconds of Kettlebell Swings (53/35)
– 60 seconds of Rowing for Calories
– Rest 60 seconds
*Take total of each round. Add three totals to have grand total.