PERFORMANCE
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Followed by…
Every Minute on the Minute for 4 minutes (2 sets):
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Palloff Side Steps x 4-5 each side
Followed by…
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)
Then…
A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 3 reps @ 85-88%
Set 5 – 2 reps @ 90-92%
Set 6 – 1 rep @ 95+%
B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups
Compare results to December 10, 2020.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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…
Three sets of:
200 Meter Jog @ 70% Effort
60 second Downward Dog Stretch
20 Plank Position Reach Throughs
10 Bird Dogs Each Side
When the running clock reaches 18:00, perform the following…
As many rounds and reps as possible in 12 minutes of:
200 Meter Run or Row OR 40 Speed Skaters
20 Kettlebell Swings
20 Alternating Leg V-Ups
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 15-20 Side Plank Reach Throughs (Right)
Station 2 – 15-20 Side Plank Reach Throughs (Left)
Station 3 – 6-10 Tempo Strict Handstand Push-Ups @ 1111
Station 4 – 8-10 Tempo Reverse Snow Angels @ 1111
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. Strict press. Did B first so didn’t have much left. 75, 80, 85, 80 x 2, 85 x 1, 85 x 1 B. This is like the worst workout. I always start having muscles cramp in my scaps early on with no relief. I tried to mix it up to see if it would go better. It didn’t. 5 RFT 400m Run 9 HSPU 9 ring dips 9 push ups. The ring dips are the major problem for me 25:00 I wanted to run today, so I added that in, in the hope that the break would help the… Read more »
A. Based off 115# (I think my actual 1RM is 105?)
90-100-105-100-105-110ff#
Failed the last rep @ 110# twice
B. Strict JT
Not strict at all! Very scaled
Kipping HSPUs
Banded ring dips (believe it or not, ring dips make my ribs pop out of place, so I don’t do them too often)
Banded pull-ups (I have some strict pull-ups and all the Kipping ones, so I need to work on more volume of strict ones)
17:05 – room for improvement from here!
B) scaled to kipping HSPU
14:50 vs 17:05 in December
KHSPU
15-6
7-5-3
7-2
SRD
11-8-2
7-8
5-4
SPU
9-6-3-3
7-4-3-1
4-2-2-1
A)
105 x 3
110 x 2
115 x 1
110 x 3
120 x 2
130 x 1
135 x 1
B)
A)
110
115
120
115
120
130
B) Scaled it down to 12-9-6 and 1 abmat. 18:35
Did Travis’s gymnastics right before it, not saying it’s all his fault but it is. . . 😂
A. Strict Press up to 145#
B. Scaled to behind the neck press 95# for HSPU. Hit muscle failure pretty bad pretty quickly and was doing sets of 4 dips, and 3 push-ups at a time. 😳😬
Dropped the presses down to some much lighter dumbbells to try to keep moving but arms were already zapped and couldn’t get more than a couple reps at a time the rest of the way. 13:00ish.
I definitely got a lot more sweaty than I expected on this one. 🤣 Glad the legs had a rest day, needed it.
my upper body is already hurting just reading this, way to finish it out
A day behind, did “Kelly Brown” today as best I could with what I had – all the best to her family – eff cancer
5 rounds
35 KB Sumo Deadlift High-Pulls @ 50# (figured 12.5m per row)
15 Box Jumps @ 24″ (no 30″ box)
10 Deadlifts @ 275#
12 KB Thrusters in Goblet hold @ 50#
22:09 – if I had a rower I may still be doing this WOD
Warm up
And 65# presses, GHD sit Ups, and 65# hold for that little trio
Strict presses based off 165
135×3
145×2
155×1
145×3
155×2
165×1. Went up… ok…
Workout is a terrible one for me so I just do it for quality
21-15-9
Done with 50# DB strict press
Banded ring dips
Good push ups
So I posted this before I actually did JT
I regrouped and stopped feeling sorry for myself because I hate HSPU and how the hell can I track progress without doing the work.
So.
21-15-9
Feet on box HSPU
band assisted ring dips
Push ups
10:14
How much do you weigh? I suck at HSPU too. Even when I was in tip top shape, I could only get 5 or so when I’m fresh and it’s a poop show when I’m winded during a metcon. My strict press 1 RM was around 165# and bodyweight was 195# and just one of those things that never really seemed to improve much.
I’m 6’5” 225
I can do about 5-8 fresh
Yeah, that’s a lot of weight to press overhead, especially when fatigue kicks in. Oh, well. The skinny guys get to have their payback on HSPU days… 🤣
way to get at it! i feel the payback on these mental hurdles that are overcome are exponentially higher as you go
Solid strict press numbers Mugu, and well done for grunting up and getting on with the HSPU’s!! 💪
I went off book today. Similar idea.
Tempo strict press
5 sets of 6 at 105 40×1
Metcon 4 rounds every 4 minutes
12 strict pull-ups
6 strict ring dips
12 HR pushups
1:51, 1:42, 1:41, 1:38
30 min nasal breathing row
6575 m
364 cals
I’m still hurting from “Candy’s Delight!” Keep working friends.
6 reps with 4 seconds on the way down is no freakin joke
Few days partying 🥂 so easing myself back into it!!
Warmup done ✅
A. Strict press every 2.30
5-50kg 2-55 1-60
3-63 2-65 1-67
B. Strict ‘JT’ 21,15,9
Strict HSPU’s
Strict ring dips
Strict push-ups
7’09
1 sec faster than 10/12/20! Those HSPU’s get hard pretty quick in round 2, and very broken by round 3! Dips and PU’s not too bad
There he is! Thought you ditched us for the box across the pond.
Hope you’re doing good
Haha thanks Mugu all good here cheers!! Back home last week but only managed to train once, back into it now 💪
BOOM! Beat that last time!!