PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
Followed by…
One Set (Courtesy of Invictus Masters Coach, Nichole Kribs):
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Every 90 seconds for 6 minutes (4 sets):
Close Grip Overhead Squat x 5 reps
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%
B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
200 Meter Run
10 Side Plank Hip Bounces Each Side
5 Inchworms
60 Second Downward Dog Stretch
100 Meter Run
10 Chainsaw Rows Each Side
30 Seconds of Russian Baby Makers
Rest 60 seconds
When the running clock reaches 18:00, perform the following…
Four rounds for time of:
400 Meter Run
(to start each round)
Followed by…
Two Rounds of:
10 Toes to Bar OR Elbow Jacks
10 Overhead Squats OR Single Arm Overhead Squats (5/5)
TIME CAP = 16 MINUTES
When the running clock reaches 40:00, perform the following…
Three sets of:
10 Dumbbell Hammer Curls
20-30 Banded Reverse Grip Biceps Curls
45-60 Second Weighted Plank Hold
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. Based off 235 (Lifetime PR 280). Done
B. California is basically on fire so sub’d run for bike. 15:53, #35 for DB’s
50-40-30 cal bike.
A. 140×3/150×2/160×1/170×1/180×1/160×5
B. 16:08 w/ 24 kg in one hand and 16kg in the other for lunges.
Love the uneven lunges! People get really hung up on having two of the same weight but there is much to be said for uneven training. Nice work!
Thx, I would’ve used the same weights if I had them! ?
A. Front Squat E2MOM
3 x 205, 2×225, 1×240, 1×250, 2×250, 5×240
B. 17:38 @ Black Pine w/ 140 lb barbell front racked lunges
As in the national forest?
I wish! Black Pine is actually the street we live on in the Reno-Tahoe area so I sometimes designate where I did the workouts on my posts for future reference. Our house (i.e. Black Pine) is about 1,700 higher than the gym in Reno and the runs have about 50-ft of elevation gain/loss which makes comps interesting!
Yesterday: Did a mash up of a couple work outs. Hubby is having some tennis elbow pains, so we haven’t been doing partner wods. Buy In: 10 BMU – These really suck. I need to get better at them. Took about 4 min. Then: 30′ HSW 50 DU 50 HPC @ 65# 50 Sit ups 30′ HSW 35 DU 35 HPC 35 Sit ups 30′ HSW 20 DU 20 HPC 20 Sit ups 30′ HSW 23:14 Did 2 x 20′ and 25′ UB HSW. Getting better at this skill. TODAY: A. FS 135, 145, 150, 160, 170, 160 x 3… Read more »
I have something he can try for the tennis elbow. Let me see if I can describe it well enough. But I will also shoot a video today when I workout and email it to you just in case. Basically, we don’t do enough work in wrist extension so this focuses on that. Attach a 5# plate to the ends of a folded over red band. With your arm straight down to your sides, extend your wrist back as far as you can then drape the band over the back of your hand. Walk until it fatigues. This could take… Read more »
That would be great! My email is janelleawinston@gmail.com. Thank you!
A. Based off of 305. Max reps at 235×6.
B. Done with 60 lb kb in one hand and 2 44 lb kb in the other. Switched hands on rounds.
16:26
Runs were 5:30, 3:46, 1:50
One break on the first set of lunges and two on the second.
C. 250 ft farmers carry with the 60 lb kb each hand.
D. Travis’s ab workout 9
I did running and Cindy yesterday so naturally it’s running, squats and lunges today.
A. Back squat as Rx based off 355#, ending with 285# x 5
B. 16:39. Subbed 50 body weight walking lunges per round. Didn’t have the leg endurance to do the lunges weighted, props to those who did!
You are the king of Murphy’s Law! Is your weather cooling down? It’s been much more manageable here the last couple of days. We head to the Guadalupe River on Sunday for the week!
Great WU Close Grip OHS x 5 @ 35#, 55, 60, 65 (hands about shoulder width) A. Front Squats – these felt super good today! – Based off 155# 110# x 3, 120×2, 125×1, 135×1, 140×1, 125×4 B. For Time – RX+ – 25:22 1200m Run – 6:55 100′ Walking lunges with 24kg KB & 55# DB – done in sets of 15′ x 6 then 10′ (5:24) 800m Run – 5:03 100′ Walking lunges done as above (5:22) 400m Run – 2:39 ***Can you really call it running after heavy squats and those heavy lunges? C. Michele’s plank Challenge+… Read more »
CGOHS: 3 x 5 @ 65# and 1 x 5 @ 75#
A) 135, 155, 175, 185, 205, 175 for 5 reps
B) 17:17 with 50# dumbbells
Lighting fast work Chris!
Only had time for one today. Chose to do part B
Run 1200 m each lap at 1:30
30 dB alt lunges 50lb
Run 800 m each lap at 1:35
30 db alt lunges 50lb
Run 400 m lap at 1:20
Time 21:00
About 50m between weight room and track so that time I walked over to catch my breath haha
Good one on Monday! Trying to get all the funk out of my head and chest!
Great work Jeremy!
Thank you!
6×8 front squats at 135. Didn’t feel like lifting heavy today. Oh well
Workout was
16:10 with 50# DBs.
Nice work Mugu!
*Modified due to knee
A. Back Squat w/ pause in bottom Sub
45# x 12
65# x 12
85# x 11
105# x10
125# x 9
145# x 8
B. FT
60 Cal Assault Bike
100 FC Walking lunge 35s
40 Cal Assault Bike
100 FC Walking lunge 35’s
20 Cal aSSAULT bIKE
15:55
Super fast on the metcon Adam!!
Did you happen to try the “Mind Muscle” Hip Internal Rotation from the warm-up? It seems like your IR chain could be to blame for a lot of your problems with lunging and rowing. Also, have you been able to test your terminal knee extension and VMO activation? Are you able to contract the VMP by doing a leg extension until it cramps. There is a theory that could help “override” some of your issues. Give it a try and let me know!
I have not. My pain is lateral. I will try your suggestions. Thank you so much!