PERFORMANCE
Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
“Mind Muscle” Thoracic Spine Isometric Holds
Followed by…
Two sets:
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Leg Jumps (your choice of type) x 10 per leg
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat. The intended stimulus is that you should be able to grind through 8 unbroken reps in the first round, it should be possible but very difficult to achieve that on the second and third rounds.
Compare results to April 27, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
30 Seconds of Run/Bike/Row
30 Seconds of Alternating Cossack Squats
30 Seconds of Divebomber Push-Ups
30 Seconds of Run/Bike/Row
30 Seconds of Alternating Reverse Lunges
30 Seconds of Plank Position Pike Jumps
30 Seconds of Run/Bike/Row
30 Seconds of Goblet OR Air Squats
30 Seconds of Bird Dogs Each Side
When the running clock reaches 10:00, perform the following…
Every 90 seconds, for 30 minutes (4 sets of):
Station 1: 6-8 Right Leg Tempo Front Foot Elevated Split Squats @ 3131
Station 2: 6-8 Left Leg Tempo Front Foot Elevated Split Squats @ 3131
Station 3: Max Reps Dumbbell Strict Press Immediately Followed by Max Reps Dumbbell Push Press
Station 4: 20 Frog Pumps + 20-30 Second Frog Pump Hold
Station 5: 60 Seconds of Renegade Rows
When the running clock reaches 42, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
30 Jumping Air Squats
20 Banded Tricep Extensions
Max Reps Unbroken Push-Ups
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.
A. E2MOM Front squat @ 32X1
3×210, 2×225, 2×240, 1×255, 1×265
B. 3 rounds of:
Row 500m
8 Front Squat @ 205
9:11
A. Up to 285#
B. 10:22 with 225#. Apparently I sandbagged a bit but not sure I can get a 245# clean up right now. 225# was hard – was able to get unbroken, though the last couple reps on sets 2&3 were tough.
Worked out Monday, but did one of the Trial wods. And was rushing to appt. so didn’t post. Today I only did B of yesterday’s because I was at home without jerk blocks. Will do it tomorrow. B. 2 rounds for max reps of AB – 33, 32 SHSPU- 11, 11 Cal row – 28, 28 Ring dips – 15, 16 That was hard! I have started a SRMU program, with the hopes that by the time the Open comes around, I will have a better chance of being able to do one. Did the first session Monday and will… Read more »
A)
250 x 3
266 x 2
286 x 2
297 x 1
319 x 1
B)
At 225#
7:59 (maybe I should of went even heavier)
I cleaned the percentage instead. Don’t have rack at home. @250 clean
9:40 @205 subbed running for 60 DU because it was raining.
A. 3×140#/2×150/2×160/1×170/1×175
B. 9:06 with 145#
Temp front squats
32×1
3-205 2-225 2-240 1-255 1-260
Ran and interval mile
Emom 4 min 4 rounds run 400m
1:20 1:17 1:18 1:21
5:16 total
Ewwwwww! Brutal!
Ran it with my high school athletes during our athletic period. Yes it’s brutal but mainly a mental challenge!! Be tough between the ears
Well done Jeremy for getting back into it, I’m sure it’s been tough!! Solid numbers on the FS! First person here in ?? got the COVID vaccine yesterday, so things are slowly moving in the right direction!!
Short in Time today I only did the squat:
3×91/2×97,5/2×104/1×110,5/1×114
A)
155 x 3
155 x 2
165 x 2
175 x 1
180 x 1
B)
At 155# (75% of 1RM)
9:05
Sets unbroken but with pauses at the top
Warmup done
A. Tempo FS done off 125kg 1RM
88kg x3, 93×2, 100×2, 106×1, 112×1
B. 3rds FT
500m row
8 FS @93kg
9’05
Switched up the run for a row because a) it was raining here in ?? and b) felt like I needed to get back into the rowing again! Was 47 secs slower than 27/4 but no real surprise as my legs are sore just walking around atm after basically sitting still for a month on a boat!!!
Front squats at tempo, but not THAT tempo
215-225-245-265-265
Workout with a treadmill and steel plates at bro gym
9:54 with 205.
All front squats unbroken.
But I somehow broke the treadmill. Oops
Wod: 11:51 @ 135 unbroken
3×145
2×155
2×165
1×175
1×180
Wod:
9’28” 135lbs Unbroken