PERFORMANCE
Warm-Up.
Followed by…
With empty bar:
10 Front Rack Alternating Reverse Lunges, 5 Strict Press
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Front Squats, Press In Split Jerk Position
3 Squat Cleans, 3 Split Jerks
*Every new line means take a short break before moving to the next movements.
A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in receiving
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
*This is week 5/8 in this cycle.
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
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:
30 Seconds of Ground to Sky Reaches
60 Second Plank from Elbows
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Scorpion Stretch
60 Seconds of Tempo Good Mornings @ 2121
60 Seconds of Speed Skaters
When the running clock reaches 12:00, perform the following…
Two sets of:
30 Seconds of Lateral Line Hops
Rest 15 Seconds
30 Seconds of Forward Line Hops
Rest 15 Seconds
30 Seconds of Running Man Line Hops
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 45 Seconds of Side Shuffles
Station 2: 45 Seconds of Kettlebell Swings
Station 3: 60 Seconds of Down Ups
Station 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!
155 jerk
165 Jerk
105 l press
A) sets 1-3: 170lb; sets 4-6: 180lb
B)set 1: 31/19/24/24
Set 2: 30/18/24/22
A. Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in receiving
*Sets 1-3 = 2 reps @ 210
*Sets 4-6 = 1 rep @ 225
B. Two sets for max reps of:
90 seconds of
Assault Bike for CaloriesAir Squats (no bike) 61 | 66Rest 30 seconds
90 seconds of Strict Handstand Push-Ups 16 | 15
Rest 30 seconds
90 seconds of Rowing for Calories 28 | 31
Rest 30 seconds
90 seconds of Ring Dips 22 | 26
Rest 30 seconds
Split jerks
1-3 done at 205#
4-6 done at 215#
Workout
25,25 (stationary bike)
25,20 DB strict press (50s)
34,33 Row
35,39 bench dips
Limited on equipment. But fun.
A. Pause Split jerk from the floor
2 reps
225
1 rep
247 255 266
B. 2 sets for reps/cals
90 secs burpees 30, 26 (no bike)
90 secs HSPU’s 20 12
90 secs rower 39,36
90 secs ring dips 27, 26
Total- 216
Done as push jerks with same % and tempo
165×2
175×1
B. Done with rower cals and zpress with 44 lb kb
Cals 34, 33
Zpress 21, 20
Cals 35, 36
Ring dips 16, 14
C. 3 minutes of tier cool down to get to 1 million lifetime meters!
1 million meters! bwahaha ha!
That’s so cool!
Warm up ✔️
Strength : 2x88kg / 1×93,5kg
Workout :
Bike: 33/29
SHSPU: 18/11
Row: 30/31
Ring dips : 33/32
Total: 217reps
Não fiz o Jerk pq o Performance não havia saído
Bike: 21/21
Strict HSPU: 16/17
Row: 23/23
Ring Dip: 19/22
Split jerk
2 reps
185 205 205
1 rep
All at 225
Only did two rounds of
5 strict handstand push-ups
10 cal row
15 dips
No performance workout posted first thing this morning so did the fitness one instead which had the same part B. Will do A tomorrow.
B. 2 sets for reps/cals
90 secs hand bike 25, 26 cals
90 secs HSPU’s 21, 20
90 secs rower 33,33
90 secs ring dips 36,37
Total- 230
After a few weeks off, the HSPU’s felt so hard it was as if I’ve never done any before!! Also the rower felt like a whole new level of pain!!
C. Travis core workout #1