PERFORMANCE
Warm-Up
“Mind Muscle” Hip Internal Rotation for Squatting
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
One Set (Courtesy of Invictus Masters Coach, Nichole Kribs):
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Every 90 seconds for 6 minutes (4 sets):
Close Grip Overhead Squat x 5 reps
Then…
A.
Build to today’s 1-RM Tempo Front Squat @ 32X1
(Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom. If you feel like you need a breath during the first 2 phases of the lift, let some out by hissing the air in short bursts through your teeth.)
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
Every 4 minutes, for 12 minutes (3 sets), for times:
500 Meter Row
10 Front Squats
Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Plank from Elbows
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats
When the running clock reaches 15:00, perform the following…
Four sets of:
8-12 Tempo Dumbbell or Kettlebell Front Squats @ 3311
8-12 Supinated-Grip Strict Pull-ups OR Supinated-Grip Bent-Over Rows
8-12 Dumbbell or Kettlebell Push Press @ 2113
Rest 60 seconds between sets
*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!
When the running clock reaches 38:00, perform the following…
Three rounds for time:
400 Meter Run OR 500 Meter Row OR 30/25 Calorie Assault Bike
30 Russian Kettlebell Swings
20 Alternating Single Leg V-Ups
TIME CAP = 15 MINUTES!
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.
Very behind in both completing and logging in workout. It’s a short week for me, but trying to get in as much as possible.
A)Front Squat 1-RM Tempo: 255
B)2:31, 2:50, 2:49 (~75%, 160lb)
A. 110, 125, 135, 145, 155, 165, 170
2x @ 170
B. 2:41, 2:41, 2:48 – 110# 70% of 160
Well done on B Janelle, you smoked all of us!! ?
Thanks Al. I probably should have done 115, but I didn’t want too. 🙂
Tempo 1RM. 255
Max reps at 255— 5
E4M x3
2:57
3:10
3:06
With 165
A. Up to 255 with tempo.
2 reps at 255
B. Done at 165.
3:13 row 1:55
3:13 row 1:55
3:09 row 1:53
C. Travis’s ab workout 5
Well done on B Mike, harder than it looked that one I recon! ?
A. As RX up to 245#, then 245×3.
B. Modified to 3sets OT4M – squat clean 10×185#
1:45/1:39/1:36
C. 4 rounds
20 alt DB snatch
10 burpees
-8:03
D. 20 mins of soccer with my 11yo
D. Who won?
A – Clean Grip OHS @ 45, 65, 75 (2)
B – 1 RM tempo front squat @ 185#
C – 3 rounds @ ~2:50 to 3:00… 135# front squat x 10 (all unbroken)… ~1:50 to 2:00 500 meter row
AT-HOME OPTION – Modified
4 sets of:
— 6 DB BSS (50s) @ 3111
— 8 DB Single-arm Row (60) @ 3011
— 8 KB Push Press (35s) @ 2102
That’s all she wrote.
Don’t forget “B. Pose training”. We know that million dollar smile takes practice!
B. Dominos
C. Pose Training
A) did ohs up to 135#
B) worked up to 275# front squat, then got 2 reps on max with no tempo, lol!
C) Every 4 min for 12 min
500 m row
10 front squats @ 185#
2:45/ 2:50/ 2:50
Killer times on B!
Solid weight and times on B! ?
WU done – OHS done with empty BB but kept getting hands closer together. Final set done with hands at shoulder width. A1. Front Squat @ 32X1 65# x3, 85×3, 95×3, 105×2, 115×2, 125×1, 135×1, 140 (f,f) A2. Front Squat – no tempo for max reps @ 135# – 1 rep (descent way to slower!!) B. Every 5 min for 15 min 500m Row – 2:12 / 2:13 / 2:16 10 Front Squats @ 105 (taken from the ground) – 3/7, 4/6, 55 (taken from rack after set break) 3:52 / 4:06 / 4:20 C. Blog Core Workout # 5… Read more »
Nice job adapting to every 5 mins Candy so you could still get it done!! ?
Nice job!
Found a great gym here in the very north of ?? ?
Warmup done
OHS done up to 60kg
A. 1RM tempo front squat
Up to 120kg
Then 120×3
B. Every 4 mins for times
500m row
10 front squats (with clean) @70kg
2’50 Row @1’40
2’50 Row @1’42
3’05 Row @1’45
Tough to get the breathing under control after the row, definitely a bit harder than it looked on paper this one!
Outstanding Al!!
Thanks Candy, was a tough transition that’s for sure!!
It definitely was! You worked fast! No way 4 min would work for me…too slow on the rower and then those 1k pound FS ?️♀️?
Way to work! Nicely done on the rows!
Thanks John, tough transition hey!
Not sure how you and John crushed the row and then finished the squats so quick, well done!
Thanks TLH, as soon as I’d got my breathing under control it was ok, but first few reps were tough for sure!!
Was happy to see that the August 1 workout was something I could do with my hip pains, so I did it today:
Complete as many rounds and reps as possible in 6, 7, 8 minutes (2 min rest in betweeen).
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups
6 min: 2 rds + 40 +13
7 min: 3 rds
8 min: 3 rds + 40 + 15
Happy to have maintained same pace.
Good to see you back patrik…Great work!
thanks Candy, super happy when I can so a workout with the community now and then instead of my solitary assault bike 🙂
Great scores there Patrick considering you’re in pain!!!
Thanks Al, always happy to see workouts I can do as rxd on the site. I’m mostly just going at it on the assault bike nowadays