PERFORMANCE
Warm-Up.
One set of:
“Weight-Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1
Followed by…
Two sets of:
V-up x 10 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011
Station 4 – Front-Leaning Rest on Rings x 40 seconds
B.
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
Compare results to January 17, 2022.
16 minutes
Yesterday’s workout
Strict press
115×4, 125×4, 125×4, 135×3
Push press
135×4, 145×4, 145×4, 155×3
Metcon done with 800m run to take advantage of an amazing day.
4:00, 4:05, 4:09
Runs were all 3:32-3:34
A.
8 reps 145 145 165 175
12 reps 20s
Rings rest
B.
75 wb 20lb 10’
50 ttb
50 wb
25 ttb
25 wb
13:21
Rest days the past 2 days…so today went like this…
A. Strict Shoulder Press – 65# x4, 75×4, 80×3, 85×1
B. Push Press – 85×4, 95×4, 105×4, 107×3
C. EMOM for 16 min
Front Foot elevated Split Squat x 8 @ 3111 w/ 35# DBs in FC
Front Foot elevated Split Squat x 8 @ 3111 w/ 35# DBs in FC
Bent Over Rev DB Flies x 10 @ 2011 w/ 8# DBs
Front Lean on Rings x 45s
D. Laps in the pool for recovery!
Freak amazing weather today with a high of 75 forcasted. Normally 90-100 deg this time of year. Went for a trail run. Annie’s Loop at Stebbins Cold Canyon. 4.93 mi 1562 ft of gain, some fun ridge rock hopping. 1:25:57. 2 min off my fasted time recorded in 2017. Very happy with the effort. Thanks for the programming. It’s a key part.
This sounds really fun Aaron..so jealous!!!
Sounds like a great plan for the day! Congrats on the pr too!
A. Done (long morning in the clinic, barely got food in and mind is shot…thought 1&2 were BW…)
B. Capped it at 10 minutes, big calorie deficit this week and my T2B are a huge weakness…wheels fell off hard. Got to 2nd set of T2B 8 reps in at the artificial time cap, when you don’t have it, don’t have it.
Tomorrow is a new day, can’t feel worse than today prolly.
Chin up Getty..you worked hard..just getting started is half the battle..yes tomorrow is another opportunity for greatness!
Did yesterday’s shoulder workout.
Strict press: 4×4 @ 135, 140, 145, 150
Push-press: 3×4 @ 155, 170, 180
Push press: 3×10 @ 135 (form work)
Metcon: 4 sets, no rest: 19:19
500m row + 400m run + 25 pushups
(Finished the three set, non-stop at 14:15)
Warmup done ✅
A. EMOM done
1&2 done @80kg
3 done @12kg
B. Done rx
10’43
Those WBS hurt after not having squat in a long time!!! TTB got more and more broken up as I went! Good luck everyone and have a great weekend 👊🏻