PERFORMANCE
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED Equipment
Every 4 minutes, for 24 minutes (3 sets) of:
Station 1 = 25/18 Calorie Assault Bike/Row + 20 Dumbbell Deadlifts + 5 Dumbbell Power Cleans
Station 2 = 400 Meter Run + 60 Second Plank Hold
Just getting started here. Thanks for the programming!
A) based off 185. Wasn’t able to get x8 on the last two sets.
B) 2+row+3 press. 35# 20”
AM Surf. Pumping!
A. Sub INcline Bench. Pulled neck. Numbers based off 200#
B. 2 rounds + 19 Box Step Overs
1) completed the push presses on 145# max
2) 12 min amrap
300 m row
20 55# dB push press (10 each)
20 box step overs with 55# dB goblet hold
3 rounds + 7 box step overs RX
A. Strict press
70, 75, 80, 80, 85, 90 – failed the first time. Got up on my toes for the 2nd try so technically a no rep.
8, 6 – reps @ 75#
B. 3 rounds + 250m row. RX. Nasty.
C. Ran 1 mile outside to cool down. – 7:46
During WU I realized I’ve been neglecting my shoulder mobility a little…those wall slides were ugly.
A. Strict Press based off 87#
65#x5, 70×3, 75×1, 75×3, 80×2, 85×1
then
70#x8, 70×7
B. AMRAP in 12 min – 3 rounds + 72m
250m Row – 1;06 / 1:05 / 1:04
20 SADBPP – 10/10 each arm
20 Goblet BSO – 10/10
***about 80m less than my best on this AMRAP, but 3 BSO and 72m more than a year ago when we did it.
Nice work. I hope I can be as strong as you some day.
Still out in the field in the middle of ?? so did yesterday and today’s limited equipment workout, just kept on going without any rest and smashed both out asap Warmup done A. Ten rounds for time of: 7 Dumbbell or Kettlebell Front Squats @24+20kg 7 Dumbbell or Kettlebell Floor Press @24+20kg 7 V-Ups 9’20 Straight into- B. 10 Right Leg Bulgarian Split Squats @24+20kg KB 10 Left Leg Bulgarian Split Squats @24+20kg KB 10 Towel Slide Hamstring Curls Straight into- C. Every 4 minutes, for 24 minutes (3 sets) of: 1.30 DU’s + 20 Dumbbell Deadlifts + 5 Dumbbell… Read more »
Warmup done
Changed lift to bench. Haven’t done it in months
A. Emom 2 min 30 sec 6 sets
3-205 2-225 1-235 3-240 2-250 1-255
Into Emom 2 min 2 sets
8-205 8-205
12 min amrap
Run 250
Db pushpress 40lb For 20 reps (10r, 10l)
Db goblet hold box stepovers 20” box for
20 reps (10r, 10l)
4 rounds + about 150m
A)120/130/140/145/150/155….last 80% 8 and 5 reps
B)10 step overs short from completing 3 sets.
A. Nice shoulder pump, last rep at 150#
B. 3 rounds, The Box step overs absolutely killed me.