PERFORMANCE
Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Hip Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 8 reps
*Sets 1-2: 90-95% of 8-RM from last week
*Sets 3-4: 85-90% of 8-RM
*Set 5: Max Reps @ 85% of 8-RM
*Note: If you do not know your 8-RM Strict Overhead Press, find that today instead of doing these sets.
B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups
Compare results to March 31, 2020.
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:
90 Second Run/Bike/Row @ 70%
30 Second Side Plank Each Side
30 Second Superman Hold
60 Second Run/Bike/Row @ 75-80%
30 Seconds of Single Leg Hip Bridges Each Leg
30 Seconds of Superman Punches
30 Second Run/Bike/Row @ 80+%
60 Second Plank Hold
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
For time:
Five rounds of…
200 Meter Run
20 Alternating Leg V-Ups
Immediately followed by…
40 Devil’s Presses
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!
A)
95# 2 x 8
90# 2 x 8
90# max reps = 14
17:05
12 strict HSPU with rest kipping. All else Rx.
A. Strict press x8 every 3 mins
1-2 135#
3-4 126#
5 121# x8
B. Strict ‘JT’
9:33
Strict HSPUs killed my time. I was down to 2s on the set of 9.
Then ran 2 miles
Did the Jerk from a few days ago.
115 – 125. The heavier it was the better my form.
B. SRMU session 2
That was all for the day as my daughter came home sick from school…. such is life.
Yesterday’s squats at tempo
Up to 265
Today’s strict presses
105: 8, 8, 7, 8,
95: 10
Yesterday’s metcon
Done at 205
10:23
Strict press
1 and 2 at 125
3 and 4 at 115
13 reps at 115
JT is my worst workout. Two horrible movements for me.
Done with HSPU with feet on box
And Banded Ring dips
So I just did for reps, not time. Because it was gonna be a long time.
But I added 21-15-9 GHDs so that’s cool.
Agree! The compounding movements are a killer for me. I SUCK at this work out and last time it took me FOREVER to get through it
Strict press 5×8
95 105 105 105 115
Rowed 10 call between sets to work some soreness out of the legs.
Only made it through the set of 21
And ran out of time. Wrecked
Warmup done
A. Strict press x8 every 3 mins
1-2 60kg
3-4 55kg
5 50kg x11
B. Strict ‘JT’
7’10
18 secs faster than 31/3, not sure how!! HSPU’s were ok in rd 1 but after that I was lucky to string 3 together!! Luckily ring dips and press-ups weren’t quite as bad!!
C. Travis’ core workout #4
Beast!
All those press ups on the boat!