performance
Warm-Up.
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating SlamsĀ (Right) x 10 Reps
Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating SlamsĀ (Left) x 10 Reps
Rest as needed
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 77.5% of 1-RM
B.
Five rounds for time of:
15/10 Calories of Assault Bike
10 Devil’s Presses (50/35 lb DBs)
ALTERNATE AT-HOME WORKOUT OPTION ā LIMITED EQUIPMENT
When the clock starts, perform…
Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms
immediately followed by…
Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 20:00, perform the following…
For time:
70 Air Squats
50 Mountain Climbers
50 Goblet Squats
30 Mountain Climbers
30 Squat Jumps
10 Mountain Climbers
*Every 2 minutes, including 0:00 athletes must perfrom 15 jumping jacks.
Time Cap = 15 Minutes
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
A. 315#
B. 14:51 with rowing, and alternating single-arm KB burpee snatches with 32kg (surprisingly hard!)
A) 325 all sets
B)13:27 Rx
A day behind this week. Had a stress test in the am (smoked it!) then pregnant wife and kids didnāt allow me to workout later in the day.
A. 325 all sets.
B. 20:10 Rx. First time doing Devilās Press. Iād rather do 100# KBS.
A. 310
B.13:20
Moved slow due to knee pain
A. 210 – Which is between 75 – 80%
B. Started with 35# DB’s dropped to 25# after 1 round.
10:54
Ouch!
Wow, nice work!!!
Blimey thatās super fast! ?
Thanks! Whatās funny, is I thought that people were getting between 9 – 10, so I was pushing really hard and thought I was pretty slow. Must have been looking at a different work out. I do hate/love DP and do it frequently on the weekend.
Last day without an assault bike! The echo bike comes tomorrow!
15 row
10 DP (50)
14:17
Man alive! Fitness leaves faster than it comes.
A) 8 rounds of deadlifts at 77.5%
225/275/rest at 325
B) 5 rounds for time
15 cal row (no bike)
50# dbs devil presses
12:24
Those are tough! I need an assault bike! Haha!
Since it looked easy on paper, I knew it was going to be horrible! I was right! Haha! Great work.
Thought I went quick with the metcon but thatās super fast!!
WU + 10 min AB with Nasal Breathing only – 85.5 cal A. E2M for 16 min Deadlift x 3 (based of 250#) – all sets at 195# ***Supinated grip pull ups x 5 between each round B. 5 Rounds for time – 12:39 10 Cal AB 10 Devil’s Press @ 25# ***Didn’t like the big arch in my back trying to get 35’s and 30’s up over my head C. Blog Core Workout #1 3 Rounds for quality Suitcase DL x 10 @ 24kg KB + 50′ SC carry (right) Suitcase DL x 10 @ 24kg KB + 50′… Read more Ā»
Do you think it’s that they need to get stronger or you need to learn how to tap into them better? How do you feel your pec activation is when you do bicep curls?
I think they should be a little stronger and then maybe i would tap into them better? I believe with my right arm im getting more pec activation than with my left. The 15# for sets of 10 was a struggle for the right arm..but a little to easy for the left. Or maybe I used more pec on the left and that made it easier ??? Omg…now u have me thinking. Im going to do them at some point this week…i will definitely focus more on who’s doing the work… But i guess my ultimate goal here is to… Read more Ā»
Strong work again today! Be careful how much bicep work you do. You might hurt people if you aren’t careful š
?…im not looking for some huge man like arms…but i guess I just feel like 15# isn’t even comparable to what my tris and lats can do. Even today..arent supinated pull ups suppose to be easier…well i struggled after the first couple sets of 5. And by round 6 I had to break them 3/2. Maybe im wrong and 15# is a decent weight..but i don’t think so…as hard as I train I want a little more …
Haha! I donāt think youāll end up with man arms. Thereās always another thing that you can improve upon. Especially if youāre me!
Youāre crushing workouts week after week.
I like range of motion mechanical drop sets.
Using light-ish weights, start with reclining (45 – 60 degrees) DB curls 6-8 reps. Then immediately stand up and do another 6-8 reps with the same weight.
A. deadlifts four sets at 275 and four sets at 285.
B. done with 44 lb kb
13:28
Smashed the metcon Mike! ?
Thanks Al! You had a great day as well. Those are monster numbers on the deadlifts!
E3MOM
DEAD-STOP DEADLIFT
8 SET x 5 REP (65%)
A) FITNESS
CALF
3 SET X 12 REP @22X1
Today I worked on hypertrophy.
What’s a good substitute for the assault bike calories for today’s workout?
What you most want to do and have available.
Example:
15 CAL ROW or SKIERG,
Or 50/60 DU
Or 30/40 JUMPING JACKS
Thanks!
Warmup done
A. Deadlift x3 every 2 mins 8 sets
@165kg
Blimey this makes me appreciate my bar at home instead of using well worn ones in the gym, I could hardly grab hold of it without it slipping as all the knurling was very smooth!!
B.5 rds FT
15 cals AB
10 Devil press @22kg DB
13.43
Little bit of transitioning between the 2 but that probably wasnāt a bad thing as let me regroup. Donāt do DP all that often so felt a bit awkward the first few reps but then got into it, good fun!
Nice work Al!
Thanks Hunter, nice to be back in a gym again and lifting some weights!!
Well done! Nice work on them deadlifts!
Thanks John, hardest bit was trying to keep hold of a slippery bar for sure!!
Warmup done
Deadlift x3 emom 2 min 16 min
1-185 2-225 rest of the sets 285
5 rounds
15 cal row
10 devil press 40s
19:21
Dl at 110kg
5 rft : 14:55
Scaling back due to injury so focused on slow and steady today. Here’s what I did:
STRENGTH
Five sets of:
āĀ KB Z-Press x 6 @ 3011 (35s)
āĀ DB DLs x 8 @ 3011 (60s)
ACCESSORY
Three sets of:
āĀ 30 seconds of Glute Bridge
āĀ 30 seconds of Side Plank Reach ThroughsĀ (per side)
I look forward to being a part of this community again!
Teddy! We missed you! Welcome back, friend!
Gracias amiga, I can’t wait to get it in gear again!
That is the toughest, working around injuries.. the mind always wants to push more than the healing injury ?
At work with my 40# DB, did yesterdayās at home workout with some strength accessories Warmup: 3 x 30 DB goblet hold walking lunge Up 6 flights of stairs, alternating at each landing… Even: 3 DB strict press + 3 push press + 3 thruster/arm Odd: 10 pushups + 10 DB goblet squats Three sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating SlamsĀ (Right) x 10 Reps Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating SlamsĀ (Left) x 10 Reps Rest as needed 3 sets: 10 Alt… Read more Ā»