PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 90 seconds @ 70% effort
Plank Shoulder Taps x 30 reps
Assault Bike x 60 seconds @ 80% effort
Dumbbell Waiter’s Carry x 100 feet per arm
Assault Bike x 30 seconds @ 90% effort
Broad Jump x 5 (take a moment between each jump to reset such that you can give full effort to each one)
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Jerk x 1 rep
Start at approximately 60% of your 1-RM and build to today’s heavy Power Jerk.
B.
Two sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups
1 Minute of Chest-to-Bar Pull-Ups
Rest 3 minutes
A. Built up to 245…failed 275
B. 44 – 12 – 13
41 – 12 – 14
Perfect timing for the my assault bike to get delivered today. Been 3 years since I’ve been on one and that hurt
A. 195# 2.5# PR 200 made it to my forehead, maybe with an hour of mobility I could squat jerk it!
B. echo bike and scaled hspu with a red band (10# tension at the bottom)
45-12-12
50-12-16
69-78 way to conservative on the first rd e bike
A. Up to 100% of 1RM
B. Rx 61-17-17, 59-18-18
B. SPUs 75, 20, 14. 70, 17, 15
A. Worked up to 200
B.
48 + 12 + 13 – 73
44 + 6 + 13 – 63
2 ab mats for strict HSPU
A) 45 to 90 kg
B) 37 Cal + 9 + 9 / 44 cal + 7 + 8
A: 235
B: 53+16+17=86
52+10+21=83
RX on echo
A.
Worked up to 200#
B.
Round 1 = 39 + 14 + 4 = 57
Round 2 = 36 + 13 + 5 = 54
Echo bike. Subbed ring muscle-ups for pull-ups to avoid waking the baby asleep on the other side of the pull-up bar wall.
my 6 month old does the same thing! Garage gym parent life!
Yep, gotta save the noisy workouts for the weekends!