PERFORMANCE
Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Russian Step-Ups x 5 each leg
Overhead Carry w/ Barbell x 40-50 meters
Then…
A.
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 20 seconds
Tall Box Jumps x 10 reps
(jump high, land soft, then step back down)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (95/65 lbs)
20 Front-Racked Alternating Reverse Lunges (95/65 lbs)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
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Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Smurf Jacks
60 seconds of Front Leaning Rest
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Smurf Jacks
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Alternating Hang Dumbbell Snatch
Attempt to maintain nasal breathing for the duration of the workout.
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. 295 + 30” box jumps
B. 3 + 19
A. Done w/ 250# & 30” box jumps
B. 3+25
C. Dry Pond Loop mountain bike in PM
Didn’t do the workout. But did the movements with stationary bike 15 Cals between each set. Ended up with 180 cal ride with some other bro lifts thrown in there.
Anyone else’s legs smoked from yesterday?
Did some strict RMU today! Was very surprised that they came together! Happy to be getting stronger!
https://www.instagram.com/p/CAdjK5Gj5gU/?igshid=vyr07hi93hv
A. 155, 175, 195, 215 x 5 reps. Felt like my thumbs were going to rip off on the heavier weights.
B. Knew this would hurt. It did!
3 + 11 Reverse lunges. RX.
The bike waisted me, then I had to keep going. ?
Had very little time today, so I skimped a bit on the warm up and focused on the strength portion
A. with 22″ box – just tried to jump as high as possible.
DLs – 275 (6), 315 (6), 345 (6), 360 (4) – totally forgot about the tempo! DOG w/o wraps to focus on grip work
then 3 sets of 3 x 315 with :30 rest
no finisher
Warm-up done A. Deadlift weight: 205, 225, 275, 275 x 6 reps at tempo Did bench jump overs 24″ because I don’t have a high box or substitute. B. 4 rounds Rx subbed 15 cal run on treadmill (~40-45 seconds) Did all PC @ 9 + 1 into the lunges… Had to break the lunges each set… (12-14/6-8) Working tonight and tomorrow so I ran 5k around my house afterwards… 22:55 (last week was 24:30 so pleased with this) Still working on plantar flexion on foot that pushes off, 2:2 breathing, and a supple landing to all help movements that… Read more »
That’s a good 5k time especially after the workout!
A. 4x Romanian dl tempo 4 @100 kg, ghd raises 8 @10kg
B.
15 ab cal
10 hang power clean 40 kg
20 alt front racked lunges 40 kg
4 +11 rds
In the a.m. 4x 25 ab calories, 80 double unders:
13.05
Easy pace
Good push Patrik!
Solid work getting 4 rds and well into the assault bike on the 5th!
Warmup done, threw in a couple of sets of FRARL in prep of what was coming!
A. 4 sets of
Deadlifts @165kg x5
Box jumps x10
Feels like we haven’t done any DL’s for ages, felt good to remember how they go!
B. Max rounds + reps
15 hand bike cals
10 power cleans @43kg
20 front racked alt rev lunges
4 rounds dead just. Certainly helped to do some lunges in the warmup as last week when we did these they felt completely alien but felt ok today
It was hard to keep the bar racked!