PERFORMANCE & FITNESS
Warm-Up.
One set of:
“Assault Bike Gears Warm-up”
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity
Followed by…
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest
A.
6 reps @90kg
6 reps @100 kg
5 reps @100kg
4 reps @100kg
4 reps @100kg
then
6 reps @90kg
6 reps @90 kg
B. Rx
15cal row – 12 T2B- 10 dips – 15 pu
15cal row – 12 T2B- 10 dips – 15 pu
15cal row – 12 T2B- 10 dips – 15 pu
15cal row – 12 T2B- 10 dips – 15 pu
A.
6 reps @55%
6 reps @64%
6 reps @72%
6 reps @77%
5 reps @81% of 1RM
then
6 reps @90%
5 reps @90% of today’s heaviest
B. Rx
20-15-12-20
20-15-12-18
20-15-10-15
20-15-10-11
Late Post:
A. Worked up to 145 for 4 reps
Did 8/8 reps at 130
B. I about died, but actually did all the work in the min! I didn’t think I would make the 15 calories on the AB, but managed to push through, it’s the small victories 🙂
AB: 15 cal
T2B: 12 reps
Ring Dips: 10 reps (5 unassisted, 5 with a small band)
Push Ups: 15 reps
A. Back Squat @20X1 E2MOM
6×255, 6×255, 6×265, 6×265, 5×265
Back squat E3MOM
10×240, 9×240
B. EMOM for 20’
1-20 cal echo bike
2- 12 T2B
3- 12 kb swings (72#)
4- 10 GHD
5- rest
Elbow bursitis is back so I can’t go overhead or press for a while. Maybe this time I will actually do the PT instead of defaulting to the cortisone jab.
A. Bench press at tempo
155×6, 165×6, 175×6, 185×4, 185×4
Max reps at 165: 6, 5
B. Rower cals: 25, 25, 22, 25
T2B: 15, 15, 12, 13
Ring dips: 12, 12, 10, 10
Push-ups: 20, 20, 18, 16
C. 6 min of ab work
A.
Bench
6-205 6-225 4-235 4-245 4-255
B.
Emom 1 min 20 min
20 cal row
15 toe to bar
12 dips
20 push-up
Rest
A. Subbed db. 70,85,95,105 and 115 all for 6 reps
105 db for 12/11 reps
B. Subbed rower: 20 cal; 12 toes to bar; 12 dips; 20 pu’s
A. Bench press
– 225×6, 225×6, 225×5, 225×5, 225×4
– 205, 2×6
B. Short on time, did 4 sets w/ 0-30s rest: 16:45
15c AB
15 TTB
15 stationary dips
20 pushups
Bench reps T 135. 12-9
WOD
Shoulders smoked
15 cal row
12 ttb
8 ring dips
15 push-ups.
A1. Tempo 235×6/255×6/255×6/255×4/255×4
A2. Max reps No Tempo @230# set 1 – 11 reps/set 2 – 7 reps
B.
20 cal all sets Echo Bike
15/12/12/10 Toes 2 Bar
12 all sets Stationary dips
15 all sets push ups (smoked after A)
enjoyed the full minute of rest each round
That minute was clutch!
Push-ups got hard!
Haha, I was down to sets of 5 at the end there
A.
Shoulder Press @ 20X1
95×6, 105×6, 110×4, 105×6, 105×4
Shoulder Press x Max Reps
100×5, 100×7
B.
Calories of Echo Bike (14, 15, 15, 15)
Toes to Bar (15, 14, 13, 12)
Ring Dips (12, 12, 12, 12)
Push-Ups (20, 20, 20, 20)
A. 75kg
Max reps 10@67kg
B. 15cal AB
15 t2b
10 R dips
15 pu