PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Three Sets of:
Power Clean + 2 Shoulder to Overhead
*Build in weight to what you will use for the workout
Followed by…
One Set of:
4 Power Cleans (135/95 lbs)
6 Alternating Reverse Lunges (135/95 lbs)
8 Shoulder to Overhead (135/95 lbs)
Then…
For time:
800 Meter Run
Immediately followed by…
Eight rounds of:
4 Power Cleans (135/95 lbs)
6 Alternating Reverse Lunges (135/95 lbs)
8 Shoulder to Overhead (135/95 lbs)
Immediately followed by…
800 Meter Run
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…
One set of:
400 Meter Jog at 60-70% Effort
60 seconds of Alternating Scorpion Kicks
90 seconds of Alternating Pigeon Stretches
Followed by…
One set of:
400 Meter Jog at 70-80% Effort
60 seconds of Tempo Deep Lunge Mountain Climbers @ 1111
90 seconds of Pigeon Pulses Each Leg
Followed by…
One set of:
400 Meter Jog at 75% Effort
90 second Downward Dog Stretch
When the running clock reaches 25:00, perform the following…
Against a 2-minute running clock….
200 Meter Run
Max Reps of Plank Kick Throughs with Hand Tap in the remainder of the time.
Rest 60 seconds, and repeat for a total of THREE (3) sets. This portion will take 9 minutes.
When the running clock reaches 35:00…
Against a 2-minute running clock….
200 Meter Run
10 Push-Ups
Max Reps of Alternating Leg V-Ups in the remainder of the time.
Rest 60 seconds, and repeat for a total of THREE (3) sets. This portion will take 9 minutes.
When the running clock reaches 45:00…
Three rounds for time of:
200 Meter Run
20 Plank Kick Throughs with Hand Tap
10 Push-Ups
20 Alternating Leg V-Ups
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
*Use the “Mind Muscle” Video Playlist for ideas!
M 50/190/6’
23:25@#95.
23:09 Rx
I’m feeling the work from yesterday. I called an audible partly because this one seemed like more than I wanted to tackle today.
30 min row active recovery pace
6374m
363 cals
For time – 27:34 scaled to 85# Run 800m – 5;02 (was stopped for about 30s neighbor asking about my fitness) 8 Rounds 4 Power Cleans – all UB straight into lunges 6 Alt Rev Lunges in front rack – all UB break before S2OH 8 S2OH (push jerk) – UB on first and last round / 6/3 the other rounds Run 800m – 4:44 ***3:19 faster than when we did it last July. But I used 95# last year…today 95# didn’t feel good and wasn’t going to allow me decent form or consistent movement. Just trying to make wise… Read more »
Good job on making wise choices!
Sounds like we are in a similar boat today. Great job pushing through this one and for scaling wisely! How was the conversation with your neighbor?
Thanx Mike! I wish I had your rowing drive…just not my favorite thing and I struggle dearly with it. Conversation with the neighbor was just explaining I do crossfit..follow Invictus and have a full set up in my garage as my life style since 2014. I love to talk croasfit…fitness in general…but not when I know the clock is ticking…lol
I do like my rower, but today was more about doing something light and getting the stiffness out of my upper back and shoulders.
Part of the reason I asked about neighbors is there is one of ours who calls me rocky when he sees me running by his house. Another neighbor is interested in working out with us too!
I think most of my neighbors think I’m a wack job…lol…but some have made comments about my dedication..im not sure most of them realize ill be 50 in less than 6 months. I just never want that number to define me! I’d love to have “workout people”..
I hope your neighbor is serious!
You’re doing great, and you should be incredibly encouraged. You put in consistent effort and are pushing past what could be mental blocks. It’s all paying off for you personally, physically, and emotionally. It’s fun to see your hard work pay off 🙂