glute bridge

Mar 20 2019

Tempo front squat 3x3 @ 80% 3-1-0-1
* or at 65 - 75% of squat

MERCURY I

4 rounds
20m weighted lunge
20 step-ups per leg
20m weighted run
20 squats
20 KB/DB glute bridges

MERCURY II

4 rounds
20m lunge
20 step-ups per leg
20m run
20 squats
20 KB/DB glute bridges

MERCURY III

4 rounds
20 lunges (10/leg)
20 step-ups per leg
20m run
20 squats
20 KB/DB glute bridges

Feb 08 2019

Mya anxiously awaiting her father to complete his plank walk

Mya anxiously awaiting her father to complete his plank walk

Deadlift 5x5-6 @ 75%
Then
Glute bridges 3x8 @ 60% of deadlift

MERCURY I

AMRAP 10 minutes
40m plate pinch
15 KB swings
20 lateral jumps
40m sprint

MERCURY II

AMRAP 10 minutes
40m plate pinch
15 KB swings
20 lateral leaps
40m sprint

WEEK 13 - DEADLIFT

Starting the conditioning off this morning with some goblet squats

Starting the conditioning off this morning with some goblet squats

Deadlift 3x2-3 @ 90%
Then
Deadlift 2x5 @ 90% of 90%

MERCURY I

4 rounds (10 min cap)
15 goblet squats
15 goblet glute bridges
15 wall balls
80m run

MERCURY II

4 rounds (10 min cap)
15 squats
15 glute bridges
15 wall balls
80m run

WEEK 2 - DEADLIFT

Laura, Keri, Morgan, Julia, and Nick with some v-crunches during yesterday's ab workout

Laura, Keri, Morgan, Julia, and Nick with some v-crunches during yesterday's ab workout

Deadlift 5x8 @ 65%

AMRAP 12 minutes
5 pull-ups
10 deadlift @ 45%
20 banded pull throughs
30 glute bridges (weight optional)
40m sprint

Step 1: Impersonate A Healthy Person

WEEK 7 - DEADLIFT

Jen, Andrew, Jess, and Jo putting in the work during yesterday's tough shoulder conditioning.

Jen, Andrew, Jess, and Jo putting in the work during yesterday's tough shoulder conditioning.

Glute bridges 3x8 @ 95% squat

Deadlift 5x5 @ 75-80%
*If you did not get all of your 5x5 completed last week, stay at 75% this week*

AMRAP 15 minutes
40m farmers carry
20m bear crawl
1 suicide sprint
12 box jumps

Mobilize At Your Desk In Just One Minute Per Hour

WEEK 6 - DEADLIFT

Jamie, Michele, and Lori getting some great hip drive on some push presses from last night.

Jamie, Michele, and Lori getting some great hip drive on some push presses from last night.

Glute bridges 3x8 @ 90% of squat

Deadlift 5x5 @ 75%

21-15-9
Deadlift @ 40%
20m prowler push low handles
Box jumps

The Leonidas Paradox: Or Why Motivational Speeches Don't Actually Work

WEEK 5 - DEADLIFT

Craig, Andrew, and Claudia getting a serious shoulder pump on!

Craig, Andrew, and Claudia getting a serious shoulder pump on!

Glute bridges 3x8 @ 90% of squat

Pause deadlift 4x5 @ 75%
*pause 1" off the floor*

AMRAP 12 minutes
*use 20 - 25% of deadlift and add weight if required/desired*
2 deadlifts
3 power cleans
4 front squats
5 thrusters

Is It True If You Don't Use It You Lose It?