PERFORMANCE
Warm-Up.
Followed by…
Static Hang x 30-60 seconds
Wall Slides x 5 @ 1515 Scapular
Pull-Ups x 10
Followed by…
Two Sets:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60 seconds
Then…
A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
C.
Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row
50 Air Squats
25 Push-Ups
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.
Complete as many rounds and reps as possible in 30 minutes of:
20 Air Squats
15 Box Jumps
10 Gorrilla Rows
5 Plank Kick-Throughs With Hand Tap each side
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. 65, 70, 75, 80 last one x 3
B. 85, 95, x 4, 105, 115 x 3
C. 4:18, 4:25, 4:28
So strong!
Thanks ?
Strict press (really weak in the shoulders)
115#
120#
120#
120#
Push press
145#
165#
175#
180#
500 m row
50 air squats
25 push ups
Rd 1) 3:35
Rd 2) 3:37
Rd 3) 3:27
Kept row pace at about 1:45-50
With 7 days on I forced myself to take a rest day…but did active recovery…went for a 5ish mile bike ride with my 9 year old daughter. Trying to teach her how bike riders should ride in bike lanes and on the side of the road and not on the sidewalks. Her first season with a big girl mountain bike with gears…she did AWESOME and it was so much fun!
It’s smart to build in some rest days in the midst of a lot of workdays. I love how you joined active recovery along with a bike ride with your daughter!
A. E2MOM Strict Press
4×150, 4×155, 4×160, 2×165
B. E2MOM Push Press
4×185, 3×195, 3×205, 3×215
C. 3:53, 3:52, 3:44
I combined the last two days of strength work.
Back Squat:
205×12, 235×10, 255×8
Strict press:
135×4 for 3 sets
Push press:
155×4, 165×3
Metcon:
400m run It was to nice to not run outside (runs 1:45-1:52)
50 air squats (all UB)
25 pushups (UB. 18/7, 13/7/5)
3:45, 4:05, 4:19
That looks like kind of a fun metcon…??? Great work Mike..love the combination of the 2 days!
Warm up done.
A. Strict seated shoulder press
155×4
175×3
185- fail
180×2
B. Standing shoulder press
185×4
205×4
225×4
245×1
C.
500m run
50 air squats
25 push ups
Rd1: 3:12
Rd2: 3:14
Rd3: 3:38
Total: 10:04
Strict shoulder press Enron 2 min 4 rounds
4-125 4-145 4-145 3-155
Pushpress Emom 2 min 4 rounds
4-185 4-195 4-205 4-225
Limited time so did not do Emom 6 min rounds
For time 3 rounds
Run 500
50 air squats
25 pushups
10:29
Warmup done
A. Every 2 mins strict shoulder press
50kg x4
55 x4
60 x4
60 x4
B. Every 2 mins push press
70 x4
70 x4
72 x3
72 x4
C. Every 6 mins for time
1000m hand bike
50 air squats
25 press-ups
3’24 (off hand bike @1’50)
3’14 (off hand bike @1’44)
3’04 (off hand bike @1’40)
Found out that if I go all out on my hand bike for 1000m it’s v similar to my 500m row times
D. Supplementary bench press work
6×8 @80kg
Nice work Al! You’re strong overhead dude
Thanks Hunter, I didn’t think it was too bad until I saw the weights the boys above were doing! Still, for a small 180lbs guy it’s probably ok.
At work with my trusty 40# DB… Warmup done, really enjoyed (in a painful sort of way) the deadbugs at tempo! A. Walking up 6 flights of stairs… At each landing alternating between R and L arms… (3/arm) 10 thrusters with 40# DB 4 sets: 8-10 DB hammer curls 8-10 DB overhead tricep ext Rest :30 between supersets Then… A. Every two minutes, for 8 minutes (4 sets) of: Seated Strict DB Shoulder Press with 40# DB x 4 reps @ 2020 (basically a DB Z press) B. Every two minutes, for 10 minutes (5 sets) of: Push Press x… Read more »