PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Then…
A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Compare results to July 20, 2020.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Deep Lunge Mountain Climbers
60 Second Plank Hold
100 Meter Sandbag Bearhug Carry
Rest 30-60 Seconds
NO EQUIPMENT SUGGESTIONS:
Sandbag Bearhug Carry – Substitute Farmer Carry OR 15 Side Plank Reach Throughs Each Side
When the running clock reaches 15:00, perform the following…
Every 90 seconds, for 24 minutes (4 sets of):
Station 1 – 6-8 Weighted Reverse Lunge to Cossack Squats (Right)
Station 2 – 6-8 Weighted Reverse Lunge to Cossack Squats (Left)
Station 3 – 10-12 Narrow Stance Heel Elevated Goblet Squats
Station 4 – 8-10 Bent Over Rows
NO EQUIPMENT SUGGESTIONS:
Weighted Reverse Lunge to Cossack Squats – Substitute Bodyweight
Narrow Stance Heel Elevated Goblet Squats – Substitute Bodyweight
Bent Over Rows – Substitute Reverse Snow Angels
When the running clock reaches 44:00, perform the following…
Complete as many rounds and reps as possible in 5 minutes of:
5 Thrusters
10 Kettlebell Swings
NO EQUIPMENT SUGGESTIONS:
Thrusters – Substitute for 10 Jumping Air Squats
Kettlebell Swings – Substitute for 10 Alternating Single-Leg Airplanes
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.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
150, 160, 170, 180, 185
Every 3 minute, for 6 minutes (2 sets):
Push Press @ 155 16, 16
B.
“Helen on a Boat”
Three rounds for time of:
500 Meter Row
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
10:20
C. 3 rounds in 4:53
10 GHDs
2 15′ Rope Climbs
185lb shoulder press, impressive Luke!!!! 💪
Modified.
5×5 SP @65lb
Helen, NFT. 3 rounds 21 25lb box step overs, 21 25lb db swing, 12 Assisted spu.
14.50.
Way to make it work!
A. 85#-90-95-100-105-110
10# PR!
Didn’t have time for push presses.
B. 12:12 Rx
A. Up to 175# for a 10# PR, then 18,14 PP completed at 145#
B. 11:01 with 32kg KB, better than last time for me. Y’all are animals on here!
Nice PR! 10 pounds on a strict press is no joke.
Strict press
135-145-155-165-175(PR!!!! By 10 pounds)
Push press 145
16 reps
13 reps
Helen:
8:33 RX for I think a PR. Been a long long time
Congrats on the PRs! Great work and that’s a ton of push press reps!
Nice work Mugu!
Thanks dudes. Good job to you guys as well
10 pounds for you too? Way to go!
Nice PB Mugu and a quick time on ‘Helen’ 💪!!
A. Up to 155
9/9 reps at 125
B. Done with 500 m row and 60 lb kb
9:41
About a minute slower than the summer with running and a 44 lb kb.
A. 90#/100/105/110/115(x)
Didn’t have time for push presses.
B. 11:23-lots of snow outside, so I subbed 500m row for run.
A1. Strict Shoulder Press – based off 88# 1RM 70#, 75, 80, 83, 86.5(f), 85 A2. Push Press x max reps @ 72.5# 18 / 20 ***Should have pushed harder on the first set…I had a few more in me!!! B. Strict “Helen” 400m Run – TM @ 7.5 mph 21 KBS – all UB 12 Strict Pull Ups – 3/singles, 3/singles, all singles 11:12 (first time doing strict) ***2:58 slower than my fastest TM run and kipping pull ups Helen from 2019…I ran on the TM at 9mph back then…I can not for the life of me figure out… Read more »
Had to punt this one as I still can’t do pull ups without pain.
A. Strict press
75, 80, 85, 90, 90 – the 90’s were not strict strict press.
Push press max reps: 13/13 @ 75# – this was hurting the arm too, and some of them were more jerks then pp.
B. 300m on Assault runner
21 KBS
12 burpee get overs 48” box.
14:21
Great work Janelle….48″ burpee get overs…I’m going to guess these are a lot harder than they appear on paper….gotta say I’m thinking I want to try them!
They were pretty fun, though definitely challenging.
Press 55-60-62,5-65- fail 67,5
Helen 10’33”
1000m bike instead of 400m run
Worked up to
170 on strict shoulder press
Standing and didn’t want to use my legs to get any heavier
3rds for time
400 m run
21 kb swing 40lbs
12 pull-ups
8:31
Coming off the dl from last week my hamstrings are still wrecked
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENTWhen the running clock reaches 15:00, perform the following… Every 90 seconds, for 24 minutes (4 sets of): Station 1 – 6-8 Weighted Reverse Lunge to Cossack Squats (Right) (9kg med ball) Station 2 – 6-8 Weighted Reverse Lunge to Cossack Squats (Left) (9kg med ball) Station 3 – 10-12 Narrow Stance Heel Elevated Goblet Squats (16kg KB) Station 4 – 8-10 Bent Over Rows (DBs 2x20kg) When the running clock reaches 44:00, perform the following… Complete as many rounds and reps as possible in 5 minutes of: 5 Thrusters(DBs 2x16kg) 10… Read more »
Glad to see you didn’t just throw in the towel when your gym shut down…outstanding work Antonio!
Thanks Candy, but it’s no big deal, I love training. For me it’s harder to rest than to train 🙂
Warmup done ✅ A. Strict press 1RM 60kg, 65, 70, 75, 78 Didn’t do this on 20/7/20 but 6kg PB from the time before 20/1/20 B. FT ‘Helen’ 3rds 400m run 21 KB swings @24kg 12 pull-ups 8’18 Again hadn’t done this one before so didn’t have much to compte to. It was so cold running outside this morning that my throat and lungs are still burning! A nice short and sweet metcon today, not like that insanity on Friday. Full respect to anyone that completed ‘Helton’ on Friday, and even more respect to those of you that trained over… Read more »
yeah the saturday workout after Helton sucked. Nice job today though.
Yeah…what he ⬆ said!!!!!! But what Michele would say “It may have sucked but it’s good for you!!!”
She may be right Candy, but Michele has been very quiet after setting us that stinker on Friday!! 😉
Yea I bet, awesome work for carrying on Mugu though 💪
Forgot about doing the push press’!
63kg x11,12