PERFORMANCE
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%
B.
Three rounds for time of:
500 Meter Row
15 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
300 Meter Run
20 Toes to Bar OR 30 Bicycles
10 Double Dumbbell Hang Cleans
10 Double Dumbbell Push Press
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1: 30 seconds of Banded Pull-Aparts
Station 2: 30 seconds of Lateral Dumbbell Flys
Station 3: 10 Banded Lumberjacks Per Side
Station 4: 60 seconds of Flutter Kicks OR Hollow Hold
Station 5: Rest
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) 115/120/120/135/135
-8×120 (75%)
B) No rowing machine
-Barbell row 70lbs for 1 min.
-Sumo DL 135lbs for 1 min.
-15 pull-ups
-15 hand stand push ups (assisted)
A. Done with 175# as 100% (failed last two reps on last set of 8)
B. 15:56 Rx
A) 115/126/130/140/145
B) 12:11 (muscle ups were not all Rx’d)
I went off script today.
Bench press based on similar percentages and rep scheme
165×5, 175×4, 185×3, 195×2, 205×1
Drop set at 135×12
Travis’s ab workout 13
A. 40,45, 47.5, 50, 55
8 reps: 45, 47.5
B. 21:55
0.3mile elliptical
A kind of foot assisted chest-to-bar version
Foot elevated pike pushups
Yesterday’s
4 x
400m run
16 BBJO
8 power clean 105
400m run
Holy hell that hurt!
Felt like I might hurl on the 3rd round.
Took an extra min rest between 2-3
6:09
6:25
6:31 – 14 BBJO
6:34 – RX
105# cleans.
Brutal!
Yeah, I looked like I jumped in the pool when that was all said and done. Good job staying consistent in the rounds though and working through the pain!
Great work Janelle! That was a brutal one, and you were very consistent.
Okay coaches / fellow athletes, I need some help here. Done CrossFit for a number of years and have been able to increase strength and conditioning in almost every area EXCEPT shoulder strength. I struggle, completely fresh, to get 7-10 strict handstand push ups, and if I’m doing them in a WOD , I fail after just a few. No shoulder stamina. For reference my other lifts are as follows, deadlift: 450, backsquat: 400, bench: 265, clean: 275, and I weigh about 190# and am 5′ 10″. Does anyone here have a recommended supplemental program to break down this wall?… Read more »
Hi John! There could be a lot of different things coming into play here like your posture/mobility, past/current injuries, technique, and more. And there could be a lot of different approaches based on what you’re trying to accomplish. What is your goal? To make your shoulders stronger? Do more HSPU? To figure out why you haven’t progressed in that area? As for supplemental programs, depending on your needs and goals, we have three that might be of interest – gymnastics for those HSPU; 8-week strength, however you are already quite strong :); and Mind Muscle which is ‘mobility training’. (You… Read more »
Workout of the day.
Poland Market Shopping (aka bassar) and a 30 Km march on the Beach? with 15kg Back pag.
A. All complete off 165
B. 9:47 Rx
SHSPU all UB.
Nice on the unbroken reps! Legit!
Great!
Did yesterday’s metcon with some power and speed work Am training Explosive box pushups 4 x 2 Speed bench EMOM 8- 3-4 reps DB shoulder triplex 8/8/8 front raise, lat raise, press EMOM 10 Even:Power clean X 2 at 165-175 focus on speed/power Odd: Tempo runs 3-4-5 (12 sec total) 3 sec at 70% 4 sec at 75% 5 sec at 80% Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 16 Burpee bench Jump-Overs (24″/20″) 8 Power Cleans @ 135# 400 Meter Run Round 1: 5:20 (runs 1:28, 1:35) Round 2: 5:16 (runs 1:27,… Read more »
Solid. Really solid!
Thanks dude!
Wow, so freaking fast! ??
Aerobic capacity is my strength, but I have quite a few other weaknesses ?
That’s an incredible day! I was done after only doing the metcon which you just rolled through!
Warmup done
Emom 2 min 5 sets Ssp
5-145 4-155 3-165 2-175 1-miss 185
8-145 no set 2
500m row
15 shspu
15 ctbpu
12:50
Had to break it up. Was sharing 1 row machine
Hamstrings are wrecked!
Forgot to mention it was 3 rounds for time.
Had to break it up in 5 sets. Did the pull-ups and hand stand pushups and jumped on the row and had to go as far as I could b4 switching
Strong overhead Jeremy! ?
Thanks brotha!
Great work!
Warmup done
A. Strict press every 2 mins
5x50kg
4×55
3×60
2×65
1×70
8×55
8×55
B. For time
1000m hand bike
15 C2B PU’s
15 HSPU’s
11’47
Thought I may be able to go a bit quicker than that when I looked at it, but the HSPU’s were horrible and v broken after the earlier shoulder press, was barely able to string 3 together by the end of it!!
1000m was between 1’48 and 1’55 so pretty comparable. C2B PU’s were 10/5 every round
C. Travis’ core workout #12
Solid numbers on the press, great.