PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Two sets of:
Glute Bridge Walk-Out x 5 reps @ 4040
Dumbbell Romanian Deadlift x 8 reps
Single-Arm Dumbbell Row x 8 reps per side
Then…
A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
B.
For max reps:
4 Minutes of Dumbbell Box Step-Overs (55/35 lb DBs over 20″ box)
Rest 60 seconds, and then…
C.
For max calories:
4 Minutes of Rowing
A. Ok
B. Rx 48reps
C. Rx 75cals
A. Done as deadlifts at 305 at tempo
Hollow hold done
Barbell rows at 155
B. Done with 44 lb kb
42 reps
That’s was really disappointing.
C. This is my wheelhouse.
82 cals
A) Nursing a back injury so I didnt do 80%. Hip thrusts @250 rows @135
B) 43/69 used 50lb dbs
A. Done. Bb hip thrusts 135#/135/145/145 and BB row 75#/85/95/95
B. 50 reps
C. 58 cals
Hip thrust @135
Banded leg curls 20s
Holds
135 row
20 step ups (started first 10 on 24in box 😓)
73 cals
This was tough for me. My little baby pelvis didn’t like the thrusts so weight was a struggle. Otherwise just out of shape for step ups.
My Whoop decided I did work hard enough so I added:
40 DU
20 SADB Snatch @ 55
10 box jump over @ 24 in
15min AMRAP
5+8
Little more into Optimal.
A.
1- 70k
2- mschine Hamstring Curls #40k
3 ok
4- 15 db bent over #20k
B
1. 45 steps #22.5k
2. 66 cal. Air row
🔥🔥🔥
A) 6x140kg
24 banded leg curls
3×20″ hollow hold
6x70kg
B) RX 37 reps
C) 72 cal
A.
Emom1:30
8-135 lb hip thrusts
20-25 lb leg curls on machine
60 sec hollow holds 3×20 sec holds
8-135 lb supinated barbell row
B.
4 min max resp
40lb dbs 20” box
55 reps
C.
4 min cal row
72 cal
Legs Gone!
A.
365×7,7,7,7
Machine 120,100,found sliders 12,15
Done as 60s compilation
185(no tempo) 155,155, 155 allx8
B. 41 rxd
C. 64 cal. 30-35 spm gassed after like 2.5 min.
A:
205# ×7
Banded x25
60s
115# ×8
B: 55#dbs @20″
50reps
C: row, thought 4min was longer than it really was, started slow
76cals
Only had 30 minutes this morning to work out.
100x @ 135# incline bench
Superset w/ 5×10 tricep press every 2 sets
A) complete
1. First timer – stuck to 135
2. Banded curls
3. Complete. Broke up last 2 sets
4. Complete at 145. 8 reps
B) would be lying if I didn’t think long and hard prior to starting this one.
1. 50# db – 44 reps
2. 73 cals