PERFORMANCE
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 15:00, perform the following…
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)
30 seconds of Dumbbell or Kettlebell Floor Press
30 second Superman Hold
30 second Hollow hold
Rest 60 seconds and complete a total of FOUR sets.When the running clock reaches 50:00, perform the following…
5-10 minute cool down Jog, Bike, Ski or Row
Breathe solely through your nose and actively work to calm your heart and respiratory rate.
A.
155, 165, 175, 185, 200, 210, 215, 225 5# PR
B. Didn’t do it. Felt tired and sore and didn’t want too. Did some BMU accessories.
Did 5/3/1 bench programming today.
Workout 40 Du
20 barbell thrusters
10 TTB.
4rds
TTB are my enemy lol.
A. 80, 100, 110, 115, 120, 130, 135, 137.5. This is the most I’ve ever squatted, never having tried a 1 rep max. Plus ran out of weights :-). Will need to buy some when prices come down.
B. 3 and 2/3
Mods: 80 single-unders, wall ball made with 10# climbing rope stuffed into a bag. Struggled with toes to bar.
A. 230, 245, 265, 280, 295, 310 for the rest of the way.
B. 6 rounds + 23 DU Rx
All 8 sets, 5 reps done at 235
Workout was 4+40+20
Toes to bar came together extremely well.
Squats
245 x 5 / 265 x 5 / 285 x 3 / 305 x 2 / 325 x 2 / 345 x 1 / 355 x 1 / 335 x 1
12 min AMRAP ( 40 du / 20 wall balls / 10 t2b )
RX 7 rounds
7rds on the metcon, good work ?
A. Back Squat on the 2 min (based off 180# +) 135#x5, 145×5, 150×3, 160×2, 170×1, 172×1, 175×1, 177×1 ***Haven’t gotten that close to my 1RM in a long time and they all felt pretty good! I did the first 3 sets raw(barefoot), and the used lifters and knee sleeves for the rest. Yup…baby steps on those singles…but it really seems to help me mentally! B. AMRAP 12 min – 5 rounds + 40 DU + 10 WB = 400 reps 40 DU – only 1 trip in the first round 20 WB – 10/6/4 all sets 10 T2B –… Read more »
Nice
PR star! Way to attack the back squats in a way you can crush it!
Nice!
Good job on the BS Candy ?
Focusing more on strength, power, and getting a little bigger for a while so I’m tabling the metcon but got some mono cardio in then lots of lifting Warmup: Run 10 minutes at 180 strides/min 7 x 400m runs Rest :45 Runs between 1:24-1:31 per interval A. DB Chest press- 6 sets of :30 work :90 rest 13, 14, 13, 13, 11, 11 B. Pull-ups- 6 sets of :30 work :90 rest 8, 7, 7, 8, 8, 8 D. DB deadlift- 20 reps Add band if possible 40’s, 50’s, 55’s, 60’a Snatch Primer On the 1:30 x 5 Sets: 2… Read more »
Back Squats
A. 205×5, 215×5, 235×3, 255×2, 275×2, 285×1, 305×1, 325×1, 335 failed
325 is the heaviest I’ve been able to hit in quite awhile.
B. Rx. 9 t2b short of 5 rounds
C. Travis’s ab workout 11
Nice work Mike! Way to challenge yourself on the back squats
I am not a coach. One approach that helped me a lot was the use of simple strength. I know nothing crossfit related. Use 50-80% of your 1RM and do squats every day. 2 sets of 5, 5 sets of 2, 1 set of 10, 5,3,2 or singles. Do this for the next 40 workouts. Never miss a Rep, never go over 10 reps per workout and always stay in the % of the 1RM. Do it during the warm up and kick the heavy work for awhile. If the weight feels naturally light go up a smale step. For… Read more »
Great work Mike!
Great start to the week!
Nice work on the back squats Mike ?
Last workout at home before an 8 day trip to the Baltic Sea?…. First vacation for 4 years. Due the lack of equi and the fact that everything (monster bands Lila, Green and Bluel) is in the bags I used to use the no equi solution…. Thanks Invictus for that. Stay safe and have fun. The next workout is at the Baltic Sea…. The first ever for my?. Warmup done 2 min Run replaced with slow Jumping Jacks the rest stayed the same. A done with a 24 and 16 KB alternating sides each round. Double KB swing instead of… Read more »
Have a great vacation!
Thanks man, do my best ??.
Yes! Enjoy the vacation
Thanks too.
How awesome! Where are you going? We went to Helsinki a few years ago and LOVED it! Sauna + dip in the sea…do it!
Cool.
We (my dog and I) visit an Island called Usedom. Booked an Appartement in Swinemünde in Poland. Ⅰ am from Germany so it will be a 7 hour roadtrip
A) Back squat on 2′
205/5, 225/5, 245/3, 255/2, 265/2, 275/1, 285/1, 295/f
Bah humbug! But 285 is the most I have squatted since I was sick last year.
B) AMRAP 12
40 lateral over ball hops
20 wall balls
10 v ups
6+40
Success and a great start to the week!
Warmup done.
Back squat every 2 min
5-295, 5-315, 3-335, 2-355, 2- 380, 1-400, 1-400, 1-400
Amrap 12 min
40 jump rope
20 wall ball shot
10 TTB
=4+20
2 weeks off killed endurance.
Nice work on the squats! I would love to get back to 400#!
Warmup done
Emom 2 min back squat
5-255 5 275 3-295 2-315 2-315 1-325 1-325 1-325
Amrap 12 min
40 du
10 ttb
20 wbs 20 lb ball 10” throws
5+46
Nice work! Nice consistency on the last sets of squats. How close would you say you were to your max on those 325# squats?
I work off of 365. The singles actually went great and felt easier than the doubles. Idk what my true max is anymore. Today I was wore out from the weekend and was honestly surprised they felt that smooth.
First time in a long while having 2 days off, so feels good and come back refreshed!!
Warmup done
A. Back squats every 2 mins
5x 110kg
5x 120
3x 125
2x 130
2x 135
1x 140
1x 145
1x 150
B. AMRAP 12 mins
6+20
Didn’t feel too bad this one as all completely different movements so can get into a nice little rhythm
C. Travis’ core workout #8
Solid work on that. 140 Kg in Back Squat is a good number??.
6 round on B is all so a great time that’s raffly 2 min for one round. Really great??.
Thanks Gerd and thanks for spotting that, should have been 145 and 150!! Yea metcon isn’t too bad and can push on through it!
Great…. 150 is even better. Stay strong!
Great work all around! You absolutely flew through the metcon!
6 rounds plus 20! Fantastic work!