Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds at moderate pace
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft per arm
Two sets of:
Banded Press x 15 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Then…
A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Compare results to May 24, 2023.
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed
A. 12+7 rmu, green band on the hspu 32 kg russian swings 2+6 more than last time which was in 2022. psyched.
B. done only 40 sec on the holds.
A. 11 rounds + 2 reps
Bar mu instead of ring
Kb american swings
B. Ok
12+1
A. 12+6
Bar muscle-ups And kettlebell 32kg (14 rounds)
A)2 Heels-on-box Ring MU progression
4 Toes-on-box piked strict HSPU
8 American KBS, 24kg
11 rds + 10 reps
Solid garage work. 🙂
All I had time for today. Hoping to make up B) tomorrow before Zone 2 work.
WU : ✅
Nate : RX+ : 12+8
– 2 strict L-sit RMU
– 4 strict déficit HSPU (10+5)
– 8 KB american swing @32kg
dang, L-sit RMU… 32kg American swings are no joke either, sick work
Did BMU instead of Ring and kipping instead of strict.
15 rounds. Not my best and I feel old.
I’ve seen your posts over the past year and saw you make insane strides. Sometimes u feel like a nut, sometimes u don’t but you’re still killin it… like with 15 rds today
Thanks dude, I appreciate the encouragement!
Did fitness version to give aching left elbow chance to recover – 10 rds + 4:
AMRAP 20
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
16 Swings @ 50# (American)
Warmup done ✅
A. 21rds
Had to sub the HSPU’s for 2×22.5kg DB PP, as did 2 rounds and realised they weren’t going to happen. MU’s done with small band in between.
B. Done with the 12kg KB
That is wild – safe to say Al train is back to running full speed!
Haha thanks BFS!! Fitness seems 👍🏻 strength on the other hand 👎🏻. Oh well that is what the winter is for!!
A. 11 rds rx substituted 2 rows at 205 for muscle ups … No room. 10 KB swings a round and 4 strict hand stand pushups