PERFORMANCE
Warm-Up.
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Followed by…
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 3 reps @ 85% of 1-RM
*Read: A Case Against Mixed Grip Deadlifts
B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)
*Here’s how to hike a kettlebell into your first swing.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo
60 Seconds of Plank from Push-Up Position
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats
When the running clock reaches 15:00, perform the following…
Four sets of:
6-8 Tempo Dumbbell or Kettlebell Front Squats @ 3131
10-15 Dumbbell or Kettlebell Front Squats (NO TEMPO)
10-12 Tempo Dumbbell or Kettlebell Bent-Over Rows @ 2111
100-Foot Farmer Carry (hold for 60 seconds if you don’t have a good walking route)
Rest 60 seconds between sets
*This is a continued progression off of the last two weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!
When the running clock reaches 40:00, perform the following…
Complete as many rounds and reps as possible in 9 minutes of:
10-15 Dumbbell Floor Press
5-10 Strict Pull-Ups OR Dumbbell Upright Rows
5 Get-Ups
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. Deadlifts at 85% 310
3 sets done at 305
3 sets done at 315
I’m really encouraged by how these have felt lately. Are we testing 1rm here soon?
B. Tempo bench press
5 sets of 5 41×1 done at 165
20 band pull aparts 10 in front 10 OH
No time for a metcon today, and I forgot to post until now! Have a great weekend everyone!
Great DL no’s Mike, what do you recon you could pull right now??
Thanks Al! I’m hoping I could best my current 1rm of 365. That went up well the last time we tested and I couldn’t get 375 very far off of the ground. A sub goal for me is to break 400 at some point in my training.
Nice to have a bit of a goal to aim for that’s for sure ?and I’m sure you’ll get there! I set myself a 200kg (440) goal a couple of years ago and it took me 3 months to get there from a 160kg (352) PB but I was pretty pleased to get there in the end. I finished off pulling 210kg (462) and I recon that was my max. I ended up putting a few KG’s on and certainly wasn’t as mobile by the end so I did have to question whether it was all worth it just to… Read more »
Great WU – even with the 20 min “12-Minute mobility for hip hinge day” 10 min AB with nasal breathing only – 93.5 cal (this is a 7 cal nasal breathing PR for me!!!!) A. E2M for 12 min – 6 sets Deadlift x 3 – all sets @ 215# (almost 90% of my 1RM of 240#) B. 5 Rounds for time – RX 24 KB swings @ 24kg – all UB 12 Alt Rev Lunges with KB Goblet Hold @ 24kg – UB, 6/6, UB, 6/6, UB 12 BJ @ 20″ – all UB ***42s faster than in November…but… Read more »
Great work on those deadlifts!! How did those feel? Are you ready to retest too?!?
Great numbers on the DL’s Candy ?
Back on it today Michele, last day before we move onto our next location ?? ?
Warmup done
A. 4 sets of
8x tempo KB FS @24+20kg (same weight throughout)
12 KB FS
12 tempo BOR
60 secs farmers hold
Tempo FS straight into FS were certainly a challenge, as was tempo BOR straight into 60 secs Farmer hold. Grip strength was certainly tested towards the end of it all!!
B. AMRAP 9 mins
15 floor press @20+24kg
10 KB upright row @24kg
5 get ups
5 rds+17 and 6 rds in 9’35
Good one!
Thanks Michele ?
Love it Al! Are your travels for work or vacation/family time? Your adventures sound amazing!
Hi Candy, yea we are over here on holiday for 2 months. My wife is Danish so it’s great for the kids to come back and keep up their language skills. Unfortunately there isn’t a lot of work around for me at the moment, I did a few weeks back in March but that may be it for the year. I’m a professional sailor and racing will probably be one of the last sports to come back online!!
What a cool professional! I’m so sorry for how the pandemic has effected you though.
Yea it is pretty cool in any normal year when I’m busy that’s for sure!! Although it has meant a lot more time with the family and no excuses to not train hard and make some gains!!
Love it! Keep crushing it on your holiday!
Thanks Mike ?