PERFORMANCE
Warm-Up.
Two sets of:
Kettlebell Suitcase Carry x 50ft per arm
Kettlebell Sumo Deadlift x 10 reps
Followed by…
Two sets of:
Slider Seal Walk x 25ft forwards, 25 ft backwards
Kip Swing on Pull-up Bar or Rings x 10 reps
Piked Handstand Push-up x 10 reps
Then…
A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Compare results to May 27, 2022.
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
L-Sit Hold x 45-60 seconds (accumulated)
Rest as needed
RX
A: 10 +6
Been home with all three kids, struck down with the plague.
Escaped to the gym and got it done. Felt amazing to move. Now in the sauna trying to ward off the germs attacking me.
Nate: BMU instead if RMU
17+1
Ripped my hand on that last BMU and dropped down. I should have been able to get two.
Happy!
A. green band for HSPU 13+2 RMU last time was in Jan 10+1 RMU big improvement.
B. Done did planks for 60 sec instead of L sit no place to do L sits
14 rounds + 2 reps
2 strict pulls ups
2 strict ring dips
4 Handstand Push-Ups
8 Kettlebell Swings (24 kg)
Strict HSPU through the round of 8… kipping thereafter
13R+1
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (24 kg)
Version of yesterday’s workout. All done in the basement with the bad weather.
Single arm push jerks
5 sets of 3
60 lb kb
Three sets of 12 single arm push press
44 lb kb
Rowing interval 4 rounds
1500m fast row around 1:55
2 min slow row
7777m
515 cals
Warm up ✅
A:
15 rounds with BMU
B:
✅
2 BMU
4 Strict HSPU
8 KB Swings 32Kg
10 Rounds
A. Scaled to:
AMRAP in 20 mins:
2 CTB PU
2 Dips
4 DB Press 45#
8 KBS 70#
18 rounds. Not rx but good push.
B. Complete.
A. 12rds even first 10 mins 7 rds last 10 5 rds
No room for muscle ups substituted bodyweight dips. 1st 10 mins did 10 dips, second 10 did 5 reps. Legs and body elevated using box and bench. 55lb kb
Shoulders are fried