PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
Two sets, not for time, of:
5 Hawaiian Squats Per Side
10 Banded Shoulder Pass Thrus
10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension)
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 90%
B.
For time:
1000 Meter Row
30 Toes to Bar
20 Front Squats (155/105 lbs)
30 Toes to Bar
1000 Meter Row
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the running clock starts, perform…
Two sets of:
60 Seconds of Pigeon Pulses per Leg
30 Seconds of Russian Baby Makers
30 Seconds of Air Squats
Immediately followed by…
Two sets of:
100-Feet Shuttle Run (25 foot increments at 75%)
30 Second Bottom of Squat Hold
10 Alternating Cossack Squats
Immediately followed by…
Two sets of:
150-Feet Out and Back at 85-90% Effort
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Every 7 minutes, for 21 minutes (3 sets) for times:
150-Feet Out and Backs*
15 Dumbbell Front Squats
15 Lateral Burpees over the Dumbbells
15 Dumbbell Front Squats
150-Feet Out and Backs*
For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.
When the running clock reaches 45:00, perform the following…
Five sets of:
5 Strict Pull-Ups OR Bent Over Rows
10 Bodyweight Triceps Extensions
Rest 30 Seconds
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. FS
145
150
160
170
170 x 3 – nearly failed the last rep.
B. 1 800 m run, 1 1000 m row
15:45
That row was HARD!
Nice job! Row after those front squats was rough! Nice work on the front squat!
A. Front squat based off 255 1RM
Failed on 2nd rep of last set.
B. 18:50 Rx.
Nice front squat!
Eddie! I’m so excited to see you on here!
Hi Michelle! How are you?
It feels really good to be back at it. One of the unforeseen benefits of the pandemic. 2 kids (a 3rd on the way) and a cross country move since the Little Italy Invictus classes…crazy how time flies and crazy how long it’s been since I’ve been in tip top shape. ?
Miss you guys. It seems like I hardly know any of the coaches anymore.
1-225
2-255
3-255
4-275
5-275
Workout
16:35 with 155 and a few K2E when I got fatigued. 60 is a lot of T2B for this guy.
Rows were
3:45 and 3:50
Great job! Fast rows!!
Got off schedule so I did yesterday’s snatch work
Emom 2 min 6 sets. Worked on catching everything in the OHS position
Hang snatch + power snatch X 2
65-75-85-95-105-115
Emom 1:15
135-145-155-165-175-185 went for 200 and couldn’t stand up with it. Felt good today!
Travis core workout #1
Burned haha haven’t done a core workout in a long time!
Can’t miss snatch day!
Modified Part A & B for At-Home
A. Every 2 minutes, for 10 minutes (5 sets):
— DB Front Squat (60s) x 3 @ 3011
B. For time:
— 1000m Row (2:05/500m)
— 30 Situps
— 20 Alternating DB Snatches (60)
— 30 Situps
— 1000m Row (2:05/500m)
Goal: under 15:00 // Time: 14:48
C. Pizza
You did it! What kind of pizza?
2 mediums, $5.99 from Dominos. Best deal on this side of pizzas.
Nice job, way to hit your goal!
A) front squats
205/225/240/250/250
B) for time
1000 m row
30 t2b
20 fs (155#)
30 t2b
1000 m row
12:55 RX
Super fast, as usual!!
Jeezus, nice job.
Really fast! ?
Thought I went ok on the metcon till I saw your time!! ?
Yesterdays A. Every 2 min for 10 min (Hang Snatch + Snatch) x 2 Sets 1-2 – 65# Sets 3-4 – 70# Set 5 – 80# EMOM for 4 Min – Snatch x 2 @ 80# B. AMRAP 12 Min – RX – 4 rounds + 8 reps 12 Power Snatch @ 65# – done in sets of 4 12 Push Press @ 65# – All UB 12 BJ @ 20″ – All UB ***First round was super slow…trying to get a rhythm down. C. Blog Core Workout #2 EMOM for 10 min Odd – Static Hang Knees to Elbows… Read more »
Well done for getting over 4rds Candy, anything more than 4 was good going!!
You put in a great week of work!
Did you see my response on the 22nd?
Thank you Michele..I did see your comment and did read the article. I’ve seen the article before, but didn’t really pay much attention. And now reading your comment and the article really puts 2 and 2 together for me. When doing push ups I always try to keep a tight midline, but…I wasn’t tucking the tail and until yesterday I didn’t actively try to pull the hands together. But it all makes sense…when I warm up for bench and I do the pec activation (holding my WB away from my body between my arms at a 90 degree angle) I… Read more »
A. Up to 285 only 1 rep on the last set
B. Rx 17:03
Great week everyone!
Solid FS numbers Mike!! ?
Nice job mike! 285# is a solid fs!
Solid broseph. You haven’t missed a beat.
Thanks Teddy! It’s good to have you back brother!
Warmup done A. Front squats every 2 mins 100kg x3 110 x2 115 x1 120 x1 120 x 3 (just!!) B. FT 1000m row 30 TTB 20 FS @70kg 30 TTB 1000m row 15’27 Ballsed this one up a bit! I’d forgotten the joy of training in a smallish gym and having to wait for other people to finish using stuff!! Got fed up with waiting for rowing machine so decided to run on the treadmill but misread it and was focused on running 1600m instead of 800m and got to 1300m before I realised!! Basically rested a couple of… Read more »
Great work Al! Way to crush workouts away from home. You flew through the metcon!
That’s a fantastic time on Part B. Hats off to you!
Thanks Teddy, thought it was ok till I saw John’s time above and he smoked it!!