Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed
*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg)
B.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
If you achieve 5 successful reps, increase the load in the next set.
C.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
*Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time to the blog, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
C. 61 something with hspu to about 4″ pad
And left the row out of the manmakers and added 12 db bent over rows
Mostly in a mask hard to breathe!
A: done
B: got to 95
C: 75 min! Buts lots of walking inside to outside
12 Days of Thankfulness
58:42
Burpee PU instead of MU
25lb Dbs
20kg KBs
Happy Thanksgiving ? !
Warm up done
A. 25×6 35×6 100×8 100×8
B. 95×5, 115×5, 135×5, 155×3, 160×1+155×1
C. 75:20 but hear me out. I did all singles on the Bar work because im learning the eccentric portion hurts more once im warm and mobile so i was very happy that i got them at all. Slow transitions but fun workout overall. Got real real around round 9.
NOW LET’S EEAATTT, Happy turkey day!!!
“12 Days of Thankfulness”
34:46
No rings so push-ups to 6” deficit in place of ring dips.
I’m truly thankful for you guys! I’m very fortunate to work with an awesome community both in San Diego and throughout the world!
Happy Thanksgiving!!
Happy Thanksgiving, Tino!!!
Back at it! I took another rest day yesterday- I have to listen to my body with this I’ve learned. Felt a lot better today tho so I made up the front squats, cleans, and snatch work from m/t and the conditioning from tues. i just moved today
Tempo front squats: 155 all 3
Snatch work- 85/105/115
Clean& jerk complex- up to 175
Conditioning- 4:42/4:45/4:51
Hoping to do 12 days tomorrow.
Thanks for everything Tino! I hope you and the family have the greatest thanksgiving!
She’s back! Good to see you back moving, just be smart today with “12 Days” Just move through it and have fun.
Hope you have an awesome Thanksgiving!
I’m extremely Thankful for our awesome community!
59:00 rx not the best time but this is a new twist on 12 days of Christmas for me. I’ve always done it
12
12 / 11
12 / 11 / 10 and so fourth with similar bodyweight movements.
Happy Thanksgiving ya’ll!
Just like the song! ??
Hey haven’t been posting. Tweaked my back 2 weeks ago on Monday hitting front squats been having sciatica ever since.Took a week off been back in doing light workouts hopefully I’ll be able to get back at sooner than later. But not rushing it. Just wanted to wish everyone a happy thanksgiving!! Be safe and stay healthy! ❤️
Oh no, sorry to hear about your back but glad you’re on the mend. Hope to see you back to full health soon!
❤️??
Did it as a partner workout. You go: I go whole doing all the work 84:14. Happy thanksgiving!
Wow! That’s a long workout!
Session 1
Rear Delt Warm Up Done DB 8kg
Biceps and Triceps Done DB 8kg
A Done Landmine Row 45kg Sandbag squat 120lb
B 2×5 reps 40kg 5 reps 50kg 3 reps 60kg 3 reps 64kg
Session 2
12 Days of Thankfulness
RX 47’00”
Solid day!
Done
64kg
Rx- 56:30
✅
Rx – just under 40min… always love these. Happy Turkey from Canada, we had ours months ago
??
A. Done
B. Up to 50Kg
C. Rx – 47:13
???
Warm-up done
A. Done
B. 135/145/155#3 sets because something clicked in my neck
C.50:39 Rx(Did Burpee step ups)Last year was 57:40 with Beast makers.
Beast makers ???
Solid work!
C. Rxd. 49:15. I kept a consistent pace throughout. Didn’t really take a “breather”. Felt very strong on all with the only one that ended up broken were the C2B pull-ups
Nice work Chet!
Suggestions on setup? Our rig is a little ways from the wall. Best to just bundle everything at the rig and go to the wall and back? Something in between or bundle at the wall and go to rig and back?
You will spend more time at the rig and you may want that extra bit of rest for the HSPU. I would put it closer to the rig than the wall, but make it off of where you believe you’ll want the longer transition
Rear Delt Warm Up Done
A. Done
C. “12 Days of Thankfulness”
Today – 52:37 (2 bmu and with 1 abmat)
2019 – 57:57 (1 mu and with 1 abmat)
2018 – 61:20 (1 mu and with 1 abmat)
Getting better and better!
A. Skip
B. Done
C. 40:29 Rx. Should have started out a lot faster
Well the good thing is that you can apply that strategy next year:)
A) Done with 30kg on the barbell and 2x 24 kg KBs
B) 40, 44, 50, 52 and 54 kg. All 5 reps but last set was really grindy!
C) 42:34. Strict HSPU were Subbed with 2x 24kg KBs
Way to get it done!
Warm up done
B. Up to 165×3
C. 37:47 RX but 60# dumbbells
this is definitely my fastest time I remember the first time I did this like 6 or 7 years ago was close to an hour! Always love this workout though
and with 60lb. dumbbells ? ?