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 January 25, 2021.
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 Downward Dog Stretch
60 seconds of Alternating Scorpion Kicks
60 seconds of Cobra Stretch
60 seconds of Plank Kick Throughs with Hand Tap
60 seconds of Superman Hold
Rest 60 seconds
When the running clock reaches 16:00, perform the following…
Every minute, on the minute, for 4 minutes (1 set of) for MAX REPS/CALORIES:
Station 1: 30 seconds of Bike or Row OR 40 seconds of Speed Skaters
Station 2: 30 seconds of Double-Unders
Station 3: 30 seconds of Devil’s Press
Station 4: Rest
When the running clock reaches 20:00, perform the following…
Five sets for times of:
Calories Completed in the 30 second Sprint
Double-Unders Completed in the 30 second Sprint
Devil’s Press Completed in the 30 second Sprint
Rest 2 Minutes
NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Running Man Line Jumps
Devil’s Press – Substitute Burpees
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Stationary OR Bench Dips
20-30 Band Pull-Aparts
Rest as needed
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.
75, 80, 85, 90, 95, 100f
95 is my current PR
Didn’t have time
To do the second half.
B. Helen RX – 9:39
Was slow on transitions (got chalk etc) and used the olympic kip on the first round of pull ups. Did butterfly on the other two but not without some pain. Probably not smart.
8:51 is my fastest outside time.
8:32 is the fastest on a treadmill.
Great job!! Stay Healthy
Strict press up to 165
Push press at 145
16 reps
15 reps
Two better than last time
10:20 with 500m rows
A)
110
115
120
130
135
110 for 6 (strict)
110 for 13 (push press)
B)
Rx @ 10:19
KBS unbroken
PU’s 8/4 + 10/2 + 6/6
A. 140,150,160,170,175(failed)
B. 9:57 Rx with 8.0,8.0,8.5mpg on treadmill. Faster this time, but used 24kg instead of 32kg.
I’ll say it again but y’all are animals on here (in a good way)!!!
You normally do Helen with a 70# kb and u’re calling us animals???
A1 – up to 155#, failed 160 twice… you would’ve thought I put 25# plates on instead of 2 2.5# with how badly I failed
A2 – totally missed this… maybe subconscious selective reading?
B – 10:00 Rx
Somehow I PR’d doing it with less than zero motivation… lack of motivation got me to break up the pull-ups which helped a ton
To add, not sure if it’s because I do these with American swings but grip typically gets murdered by round 2 which leads to a lot of shaking arms out during pull-ups and ton of singles so breaking today into 4’s and then 3s for round 3 killed grip less
Good job! Funny how sometimes you can pull one out on no motivation – happens to me too (think it may have to do with not having expectations and just enjoying the process).
You may be onto something here – sometimes I get such anxiety going into a metcon not just from the anticipated pain but also fear of not at least matching, never mind beating, the previous time(s)
I’m the same way with anxiety over matching/beating previous metcon times. Sometimes for me it’s better if I don’t look back and see what I’ve done in the past..just attack it with the best possible plan and stick with it.
A1. 90#/100/105/110/115
A2. 20 w/ 90#, 13 w/100#
B. 10:46
Nice work!
Wow! That strict press! 🔥
A) 140 new PR!
B) 10:40 Rx
Fantastic job on the PR
M 50/190/6’
Worked up to #130 on the strict press. Two sets of 8 @ #115 for max reps of push press.
Helen 9:58 as rxd.
Nice work Mike!
A. Strict Press – based off 88# 70#, 75, 80, 85, 90(f), 88.5 ***Yay 1/2 # PR…at my age I’ll take it! Was so happy with the PR that I forgot about the push press for max reps..ugh! B. Strict Helen – 11:52 400m Run – outside +/- 2:10 each round 21 KBS – all UB 12 Strict Pull Ups – 4/singles, 4/singles, 3/singles ***40s slower than in Jan but I ran on the TM at 7,5 mph..which would have been about 10s faster per run. C. 3 Rounds for Quality Rear Foot Elevated ATG x 10 each leg Deficit… Read more »
Congrats!
Congrats on PR! Great way to start the week
Ada girl Candy – nice PR!
Emom 3 min
2 strict press
135 145 155 165 175
Bench 5×185
3rd
Run 400
21 kbs 40lb db
12 pull-ups
9:31
Outstanding work Jeremy!
Beast mode engaged!
Haha thanks brotha!
Warmup done ✅
A. Every 3 mins strict shoulder press
55kg, 60, 65, 68, 70
Max reps @55kg 11,12
B. ‘Helen’ on a boat, 3 rds of
500m row
21 KB swings @24kg
12 pull-ups
9’42
1’23 slower than 25/2 but had to sub in rowing instead of run this time as it was hammering down with rain outside!
When I read this I thought “how fitting Al is doing Helen on a boat”. Very impressive time using a rower instead of running!
Haha thanks Candy! Def felt a lot harder rowing instead of running. Congrats on a new PB!!
Nice work Al!
Thanks Logan 👊 solid work on the strict press and metcon from you as well!
Damn, even on a rower you blazed me hahaha
Haha, thanks BFS. Nice work getting it done today with a PB!! 💪