PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Three Sets:
Static Hang x 30-60 seconds (accumulate if needed)
Rest 15-20 seconds
Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds
Rest 15-20 seconds
Wall Climbs x 2-4 reps
Rest 60 seconds
Then…
A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Compare results to October 19, 2020.
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed
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/Jumping Jacks
60 Seconds of Bear Crawl
60 Seconds of Deep Lunge Mountain Climbers
100 Meter Overhead Carry Each Arm
5 Wall Climbs
Rest 60 seconds
NO EQUIPMENT SUGGESTIONS:
Overhead Carry – Substitute 60 Seconds of Plank Position Shoulder Taps
Wall Climbs – Substitute 10 Tempo Divebomber Push-Ups @ 2222
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 4 minutes of:
8 Alternating Dumbbell Snatches
8 Single-Arm Dumbbell Thrusters (Right Arm)
16 Single-Arm Overhead Alternating Lunges (Right Arm)
8 Alternating Dumbbell Snatches
8 Single-Arm Dumbbell Thrusters (Left Arm)
16 Single-Arm Overhead Alternating Lunges (Left Arm)
40 Double Unders
Rest 2 minutes between sets, and complete a total of FOUR sets. Pick up where you left off.
NO EQUIPMENT SUGGESTIONS:
Alternating Dumbbell Snatches – Substitute Alternating Single Leg Airplanes
Single Arm Thrusters – Substitute Air Squats
Single Arm Overhead Lunges – Substitute Bodyweight Alternating Lunges
Double Unders – Substitute Running Man Line Jumps
When the running clock reaches 45:00, perform the following…
Two to three sets of:
8-10 Single Arm Dumbbell Rows Each Arm
15-20 Side Bends Each Side
30-45 Second Hollow Hold
60-90 Second Nose to Wall Handstand Hold
Rest as needed
NO EQUIPMENT SUGGESTIONS:
Single Arm Dumbbell Rows – Substitute 30-45 Second Bent Over Bodyweight Bat Wing Hold
Side Bends – Substitute Side Plank Hip Bounces
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.
Probably should have bowed out of this one all together. BUT I did banded RMU (the giant purple band)
SHSPU for 6 rounds then kipping because everything was wrong.
KBS – no problem.
14 rounds with 30 sec to go. I really should have just stopped, but was being stubborn and depressed at the same time. Elbow, wrist, shoulder on my left side all angry, all hurting.
I did exercises for the elbow instead of B.
A. Nate w/ 11 24kg KBs
15+1
B. Done
C. 3 rounds of:
2 rope climbs
15 weighted sit-ups
A. 15+4 – gained 1 full round from last time! The MUs have to be done in singles/strictish as ring are almost as high as they can go and no more room for head.
B. Done. First time I’ve been able to hold the hollow unbroken for 3 sets.
Nate. Done scaled
2 banded ring MU
4 strict press (50 pound DBs)
8 KBS (53#)
15 rounds even. Muscle ups wrecked me.
Part B
Done with uncontrollable shakes during hollow holds haha
Nice work! And I hear you on the shakes.
A. 13+5- subbed banded bmu for rmu, and did my shspu to an abmat on top of a plate. This went well! I really struggled last time – beat it by 5 rounds today! Thank you invictus for programming shspu so much lately. I hate them, but thank you😂
B. Done.
A. Scaled to 2 strict c2b and 2 ring dips, 4 z press with 44 lb kb, and 60 lb kb (heaviest I have)
18+2 2 rounds less than last time.
Modified Nate
No head room for muscle ups
20 min amrap
4 pull-ups
4 ttb
4 shspu
8 kb swing 30lbs
22 rounds
Almost 2 rounds more than last
Fun! Mods as follows:
2x55lb thruster
4x mod push ups (as far as my tummy would allow!)
8x25lb swing
Kept it at a round a min. Nice pace to work with.
20 rounds.
B. If ever there was an accessory for a pregnant woman 😂 my chiro will be praising me for this one! mod the hollow hold for held side planks 3x10s each side.
A. Nate – 12 Rounds + 2 reps
2 strict pull ups+2 ring transitions to catch+2 strict ring dips
4 standing strict press @ 65#
8 KBS @ 24kg
***2 rounds less than in Oct…just wasn’t feelin it today!
B. 3 Sets
Single leg hip bridge x 12 each leg @ 2012
Frog Pumps x 20 with 45# plate
Hollow Hold x 60s
***This even seemed super tough today!
Warmup done ✅
A. ‘Nate’ AMRAP 20 mins
2 ring MU’s (small band between rings)
4 SHSPU’s
9 KB swings @28kg
22+12
6 more reps in than 19/10. Used 28kg so it was the same loading as 8x32kg’s. Didn’t feel quite as smooth on the HSPU’s today but ground them out.
B. Done with 20kg KB for Frog Pumps
Manimal!