Shoulders - HIT…

Pre-exhaust:

Bent-over Raises - 25lbs x 12

Front Raises - 25 x 12

Overhead Press - 75 x 12 

Rest 60 seconds

Lateral Roase - 25lbs x 12

Klokov Press  - 75lbs x 12 

Band Pull Aparts - 8x8 - Green 

AVG HR - 113 BPM

MAX HR - 153 BPM

Reverse BP/Row Lynne…

3 Rounds For Max Reps:

Reverse Elite Swiss Bar Press (158lbs)

Horizontal Rows - (160lbs)

*Bar weighs 38lbs

BP - 12-12-15/ 39 reps 

Rows - 12-12-15/ 39 reps 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Pelican Curls - 5x5

50 second pull up: 25 up and 25 down. Brutal. 

Quasi-Isometric Training

This is what it's called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.

So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.

It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.

Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation 

Goal is 2 minutes. 60 seconds up in 60 seconds down. 

AVG HR - 124 BPM

MAX HR - 147 BPM

2 Mile Hike with 20lb Vest…

29:45. 14:54 pace. 

AVG HR - 112 BPM

MAX HR - 146 BPM

Shoulders & Traps - Kettlebells…

KB Iron Cross & KB See-Saw Press Combo - 8x 8 & 8 - 16 reps per set. 

Cash Out: Roof Headbanger Pull Ups - 8x8

AVG HR - 127 BPM 

MAX HR - 166 BPM

Arms - 6-12-25…

Two Rounds of :

Biceps…

• Mutt Bar Hammer Curls x 6 reps (66)
• Banded Reverse Curls x 12 reps (Blue)
• Banded Curls x 25 reps (Blue)

Triceps…

• Mutt Bar OH Extensions x 6 reps (66)
• Banded Pushdowns x 12 reps (Blue)
• CG Push ups x 25 reps (BW)

Cash Out:

Banded High Curl (Blue)

Banded OH Extension (Blue)

Isometric Static Flex 

Static Band Curl Hold (Blue)

AVG HR - 126 BPM

MAX HR - 148 BPM

Never Give Up…

Left - age 33. Right - age 54. 

Feeling good is it’s own reward!  

Chest & Back - 6-12-25…

Two Rounds of :

Chest…

• Reverse Floor Press x 6 reps (53)
• Floor Power Fly x12 reps (53)
• Banded Fly x 25 reps (Blue)

Back…

• Pendlay Row x 6 reps (53)
• Banded Horizontal Row x 12 reps (Blue)
• Banded Face Pulls x 25 reps (Blue)

Cash Out: 

Banded Fly - 5x10 (Blue)

Banded Row - 5x10 (Blue)

Alternating Kettlebell Rows - 7x5 @ 53lbs

Archer Pull Ups - 2x3/3

AVG HR - 133 BPM

MAX HR - 160 BPM

Squats - Pit Shark…

5x10 @ 200 then,

1x5 @ 300lbs

1x5 @ 350lbs

1x5 @ 400lbs

1x5 @ 450lbs

1x5 @ 500lbs

1x5 @ 550lbs

1x5 @ 600lbs

1 rep @ 650lbs (Failed on second…)*

@ 156lbs.  - That’s 4.16 x my BW

Then, 2 mile walk with 20lb vest. 

AVG HR. - 113 BPM

MAX HR - 138 BPM

Rest Day…

I have a seminar in Saratoga Springs. 360 miles round trip. 

Shoulders & Traps - Kettlebells…

KB Iron Cross / Military Press Combo - 4x8/8 @ 35lbs

KB Upright Row - 5x8 @ 35lbs

&Cash Out: Red Band Face Pull - 8x8

AVG HR - 127 BPM 

MAX HR - 154 BPM

Rest Day…

Playing golf in Syracuse and then have a 300 mile drive back to MA. 

Gironda 8x8 - Arms…

Pelican Curls - 8x8*

Dips - 8x8*

*Purple Band Reverse Curls in between sets - 8 reps 

Cash Out: 

Monkey Bars - 2x5 passes (rungs of 10 ) - 100 total rungs 

Kettlebell Dragon Flag - 2x 

 

AVG HR - 120 BPM

MAX HR - 147 BPM

*@ Planet Fitness New Hartford

Reverse BP/Row Lynne…

5 Rounds For Max Reps:

Reverse Elite Swiss Bar Press (128lbs)

Horizontal Rows - (130lbs)

*Bar weighs 38lbs

BP - 17-17-17-20-20/91 reps 

Rows - 17-17-17-20-20/91 reps

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Swiss Bar BP: 3 @ 178, 3 @ 198, 2 @ 218, 1 @ 225.5

PullDowns: 5 @ 150, 5 @ 180, 5 @ 210, 2 @ 230, 

AVG HR - 132 BPM

MAX HR - 169 BPM

4 Mile Hike - 10lb Ankle Weights…

Hiked 4 miles in the state park with ten pound ankle weights. My average HR was 118 BPM and my pace was 15:49 per mile. My pace got incrementally faster each mile!

8x8 - Shoulders…

Bench Stop Barbell Shoulder Raises - 20lbs

Lean-back Lateral Raise - 40lbs

Strap/Cable Upright Row - 50lbs

Strap/Cable Victory Raise - 50lbs

Cash Out: 

Up & Outs - 4x8 @ 15lbs

I finished with a complex I got from @coachleeboyce to hit my shoulders and traps hard:

6 kneeling snatches

6 pocket cleans 

6 high pulls

I used the 45lb bar. Repeat 2x with 60-90 seconds in between sets. 

AVG HR - 120 BPM

MAX HR - 152 BPM

German Volume Training - Arms...

A-1 Rope Hammer Curls - 10x10 - 70lbs

A-2 Rope Pushdowns - 10x10 - 70lbs

A-1 Dips - 2x10

B-2 Chin Ups - 2x10

Cash Out: 

Empty Barbell Curls - 1x25

Pelican Curls - 5x5

Sledgehammer Triceps PushUps - 3x5

Iso-Dynamic Contrast Curl - 2 @ Bray Bamd

AVG HR - 121 BPM

MAX HR - 152 BPM

“HALF APLIN”…

10 Rounds for Time:

6 Strict Pull Ups (10lb Ankle Weights)

20 Banded Push-Ups*

26:47 (20 rounds is RX) 

*Thin Orange Band

This Hero WOD is dedicated to PTE Timothy Aplin who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

We first found this WOD posted on the Australian Hero Games website.

2 Mile Hike - 10lb Ankle Weights…

My sciatica flared up again. Hiked 2 miles with the 10lb ankle weights.