Warm-Up | Performance
Three Sets of:
:90 Second Assault Bike, increasing pace every :30 Seconds
5 Dive-bomber Push-Ups
10 Alternating Cossack Squats
Followed by…
Two Sets of:
5 Empty Barbell Strict Press
5 Empty Barbell Push Press
5 Empty Barbell Power Jerk
5 Empty Barbell Split Jerk
Then…
A.
Every 90 Seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in receiving x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
C.
Three sets for max calories/reps:
60 seconds of Assault Bike
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
95/100/110/115
18/9
18/7
17/6
A. 55/65
B. 105, 110, 115, 120, 125, 130 x 3
C. 17/7
17/7
17/5 + 2 kipping HSPU
A. 95,125
B. 170,170,185,185,200,200,215,215,215,215
C. Echo Bike 26,26,31
SHSPU 4,6,6
A. Up to 155. I didn’t read the numbers of sets correctly and I did a few at the highest %.
B. Cals: 22, 24, 25
Zpress: 16, 9, 12
C. Travis’s core workout 3
A. 137.5-147.5-157.5 (75%) for sets 5-10. barely keeping form at that weight with the pauses so stayed there
B. green band for HSPU echo bike
18/8
20/7
21/5
59/ 20
Warm up ✔️
Split jerks done as an EMOM 10
All done at 155.
Workout with a rower and strict press 115
26/15
26/10
27/10
A) 55/65
B) 115/125/135/145
– spicy
C) 14/4
17/4
19/1+2 negatives
– Echo bike
– Strict HSPUS with NO Ab Mat this time. Improvement with room to improve.
Work trip this week, but hoping to stay as consistent as possible.
A. Ok
B. Ok
C. Row instead of bike
37-10
28-10
28-10