PERFORMANCE
Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Thoracic Spine Isometric Holds
Followed by…
Two sets:
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Leg Jumps (your choice of type) x 10 per leg
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ box)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Front Leaning Rest
Rest 30 seconds
Followed by…
Two sets of:
45 seconds of Mountain Climbers
45 seconds of Lateral Line Hops
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Sampson Pulses each side
30 seconds of Robot Dog
Rest 30 seconds
Followed by…
Two sets of:
30-60 seconds of Handstand Hold
30 seconds of Running Man Line Jumps
Rest 30 seconds
When the running clock reaches 20:00, perform the following:
Complete as many reps as possible in 2 minutes of:
30 seconds of Push Press
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time
Rest 60 seconds and repeat for a total of FIVE sets.
When the running clock reaches 40:00, perform the following:
Three sets of:
20-30 Band Pull-Aparts
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Dumbbell or Kettlebell Rows per arm @ 2111 Tempo
Rest 60 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A day behind – sister is visiting from South Carolina so did a KB workout with her yesterday. Didn’t want to skip the squats this week though.
A. Back Squat (loose percentages)
135/5, 185/5, 225/3, 245/2, 260/2, 245/10, 230/10
B. AMRAP 12
3 strict ring pullups + 5 bench dips (not enough head room for MUs)
6 feet-elevated pike HSPU
12 24″ box stepovers w/ 24kg KB
7+3
Back squats
1-205
2-255
3,4,5- 285 x 5
Then 2X10- 235
Then 5 full rounds
3 strict super wide pull ups
6 push press (135)
12 box step overs with 50# DB
A. BS at home 205/245/280/315/335, 265
B. 5+3 with a single 70kb instead of dumbells
A. BS
1. 195/225/265/295/315
2. 10 x 250, 10 x 260
B. substitutions for equipment…
3 CTB + 3 strict ring dips
6 SHSPU
12 step overs 53 + 44 KBs
4 rounds even so awkward on the step overs yuck
Warmup
Worked off 370 back squat
A. Emom 2 min
5-205 5-240 3-275 2-315 2-336
Then Emom 3 min
10-260 10-260
B. Amrap 12 min
3 spu
6 shspu
12 box step overs 24” dual kB 30lbs
8+1
Squat 10rep max
#225
#245
Amrap
3 bmu
6 hspu (killing)
12 dumbbell box step over 24″ w/ 50# db
6 + 13
A. Back Squats based off 180# 100#x5, 120×5, 135×3, 155×2, 165×2, 140×10, 147×10 (2# 10 rep PR..really wanted to try 150, but my head wasn’t there….so just added the 2#…as it turns out that was a good move…my legs were shaking so bad the last 2 reps) ***The first 5 sets done barefoot, then put lifters on for the sets of 10…worked really well! B. AMRAP 12 Min – 5 Rounds 3 Weighted Pull Ups @ 10# – all UB 6 L-Sit DB Press @ 25# – all UB 12 DB BSO @ 35# DBs – first round UB then… Read more »
I needed a little active recovery today.
5000m row
22:08
300 cals
I worked on nasal breathing during this session too.
I call that insane day! I probably should be doing just that once in a while myself because rowing is definitely my nemesis! Nice to see you working on nasal breathing!!!
A. BS every 2 mins
5x 120kg
5x 125
3x 130
2x 135
2x 140
Followed by
10x 112kg
10x 115
B. AMRAP 12 mins
3 bar MU’s
6 HSPU’s
12 bench SO’s 24” with 24kg KB
7+3
C. Travis’ core workout #2
Great work Al..super fast on the metcon!
A. 120#/145/165/185/200
Then 2 sets of 10×155
B. Lots of subs here- did 3 c2b+3 ring dips instead of muscle ups, as many khspu as I could get + 6 pushups for shspu, and step overs with a 70#barbell.
4+4
Your squats #s always impress me Anika! Turning with the barbell for the step overs has got to suck!
Thanks Candy! YOUR squat numbers don’t look too shabby! Those sets of 10 were rough, right?! Yes, turning with the barbell was super awkward. I was happy that I never fell on my face! I would buy some 35# dbs if I could find them anywhere ?
Yesterday I just rowed 25 min, nasal breathing only.
Today:
E2M as prescribed camber bar backsq up to 135 kg
E3M 3×10 115 kg
4×10
Sandbag squats 90 kg
Leg extensions 105 kg
Leg curls 65 kg
Calf raises 130 kg
?
Yay for nasal breathing!
Love the nasal breathing…I hate to row but that is my preferred way…I think my strokes are much smoother…slower….but smoother.
A. Back Squat
5 x 180
5 x 215
3 x 250
3 x 250
3 x 250
E3MOM for 2 sets
10 x 240
B. 4 + 9*
*Did the stepovers with 100# barbell due to lack of dumbbells. Turning that rig around each rep was a little slower than usual.
Great work Luke! You and Anika turning that BB around…hats off to you for getting it done!
Warm up done.
A. Worked off of 420#
Hit all %’s with ease.
2 sets of 10 @ 295# had my legs feeling like jello
B.
3 strict pull ups
6 strict HSPU
12 step ups with 30# DB in each hand.
8 complete rounds
Legs are wrecked!
8 rounds…holy smokes..FAST! I hear ya on the 10 reps of BS….my legs were shaking so bad the last 2 reps!
Todays back squat work
Hit all %
10 reps @ 185# (10 rep max is 195)
7 reps @ 185#.. ran low on motivation
B. Ended scaling to 5 rounds in 10 min
3 ring muscle ups
6 HSPU not strict
7 box step overs w 2 45# kettlebells
Nice work JB!
A. Did back squats on Monday and actually did something quite similar… Worked up to 275 x 3 (85%) then found 10-rep max 10 rep max was 230# New PR!!! A2. Did Mondays pausing Clean and Jerk complex today… 145, 155, 155, 165, 175, 175, 175, 180 (No misses but jerk felt heavy) A3. Speed deadlifts EMOM 5: 180, 205, 225, 255, 285 B. Scaled and subbed to… 3 Bar MU 6 Pike HSPU (feet on bench) 12 Cinder block step ups (21″ w/ 40# db’s) 4 + 4 No excuses but I finally worked up the courage to try… Read more »
I always seem to have long posts too…but I always look back and want to know what I did and how…so keep up the great posts! I’m thinking the step ups were a little unstable using a cinder block…we are certainly glad the BMU turned out well! Must be kinda like riding a bike…once you have them down you never forget? I wouldn’t know..still trying to get my first….
Yes, a bit like riding a bike! The volume Wasn’t quite what is was back in February but it’ll get there. And yes. I think these posts are as much for the one posting it as it is for others looking on.
Did this Tuesday as it fit better with time restraints.
A.
125, 145, 165, 185, 200
No time for 2nd A.
B. 5 + 2 – BMU with band – trying to correct chicken winging.
SHSPU – with 1.5” pad
Good work Janelle! and just make sure you’re turning your wrists and shoulders over the bar at the same time
Nice work Janelle! I’d love to get even 1 BMU…chicken wing or not!