PERFORMANCE
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Then…
A.
Take 20 minutes to build to today’s 2-RM Bench Press
B.
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring Dips
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.
Every minute, on the minute, for 32 minutes (8 Sets of):
Minute 1: 60 Seconds of Assault Bike/Row OR Smurf Jacks
Minute 2: 60 Seconds of Toes to Bar
Minute 3: 30 Seconds of Goblet Squats + 30 Seconds of Push-Ups
Minute 4: Rest
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
Warm up T’s with 10s and 50# curls and tricep ext
Bench worked up to three clean at 205. Total of 40 reps building.
Amrap was 4 full rounds Rx. Didn’t feel like moving fast today.
Yesterday’s Probably should have waited until I felt better for this, but oh well. A. 85, 90, 95, 95, 95, 95, 100, 100 – had some Fails and weird catches as well as some power snatch, but hit them all eventually. B. Started the 1st rd and 6 reps with 100. Dropped it to 95 after failing to snatch it for the last 4 reps. Also, I am now inside and had to use the Assault runner, which is horrible. I am so slow on the stupid thing, so I ran for 2 min which is a very slow 400… Read more »
Yesterday’s A. Slow Pull Snatch + Snatch 75#, 75, 80, 80, 85, 85, 90, 90 (slow high pull + snatch for sets at 90#) B. E6M for 18 min 400m Run – TM about 2:00 each round 40 DU – UB/UB/1 trip 10 OHS @ 85# – UB but slow and shaky (need to work on these more often) 4:00 / 3:34 / 3:40 C. 2 Sets for Quality Alt Jump Lunges x 20 Hand plank Slide in/out x 20 Leg Press x 20 @ 300# / 290 Side Plank Hip Dip x 20 (10 each side) Glute Bridge Slide… Read more »
A).
135 x 5
155 x 5
185 x 5
205 x 2
215 x 2
220 x 2
225 x 2
B).
12 – 155LB Deadlift (all rounds unbroken)
12 – 35LB Dumbbell Push Press (2 unbroken rounds rest 8/4)
12 Dips (round 1 unbroken rest 4’s, 3’s, 2’s and a few 1’s in rounds 4 and 5)
4 rounds and 29 reps
Rig dips were the limiter.
Warm up ✔️
Strength up to 100kg
Workout RX: 6+9 Reps = 225
Warmup ✅
A. Bench press x2 up to 105×2 110×1,5
B. Amrap 12’
12 DL 100 kg
12 PP 22,5 kg DBs
12 stationary dips
~ lost count 6 reps shy from the 5th or 6th round
C.E90sec x4
Supinate grip BB row x6-8 90 kg
Ab Wheel roll outs x10-13
Sideplank 45/45s
Bench 2 rep max 265
If I had a slotted I would have went for 275
10 min amrap
12 dips
12 dl 225
12 pp 40s
4 rounds
Warmup all done
A. 20 mins build to 2RM BP
105kg
B. AMRAP 12 mins
12 DL @102kg
12 PP @24kg
12 ring dips
5+14 rds
Was on course up till round 4 for 6 rds but the PP started to get heavy real quick!! Did 6 rds in 12’40 as was determined to finish it! Never really felt like I got into a rhythm with this one with all movements feeling tough one after the other.
String going Al!
Thanks Patrik, hope you’re still managing to get some training in with the sore hip?