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.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.
B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 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…
Three sets of:
8-10 Alternating Cossack Squats Each Side
8-10 Single Leg Ground to Sky Touches Each Leg
8-10 Alternating Reverse Lunges Each Leg
60-90 second Plank Hold
After the third set, complete the following…
Three sets of:
5 Broad Jumps (Increasing in distance each rep)
20 Fast Mountain Climbers
Rest 30 seconds
When the running clock reaches 18:00, perform the following…
Five sets of:
100 Meter Run
10 Jumping Lunges
10 Air Squats
Rest 30 seconds
100 Meter Run
10 Push-Ups
10 Plank Position Pike Jumps
Rest 60 seconds
TIME CAP = 16 MINUTES
When the running clock reaches 40:00, perform the following…
Three sets of:
30 seconds of Flutter Kicks
Rest 30 seconds
30 second Superman Hold
Rest 30 seconds
30 seconds of Side Plank Reach Throughs Each Side
Rest 60 seconds
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!
Went running
This one was rough, but I’m glad I did what I did.
A. 165-190-210-185-175-175#
Those sets of 8 were hard! I did 185 and got so dizzy that I got scared and went down to 175.
B. 18:13, using only 25# dumbbells for the lunges.
145, 170, 190, 170 170 skipped the last set because I was out of time. I did B first.
B. 15:17 – scaled to 35# Kbs because I enjoy walking and sitting without pain.
Did a modified version since still recovering from hip resurfacing and can’t run.
500 DUs
50 lunges
400 DUs
40 unges
300 DUs
30 lunges
Time 28: 40
Man this was tough outside in the singapore heat
A. 275×5, 315×3, 355×1, 305x8x3
B.17:45 with 1 70#, 1 53#. Did 30 regular lunges with nowhere to walk, and switched every 15 reps.
oh man, subtle core workout there doing those lunges with the weight differential – sick squat numbers too
Back squats
255×5
295×3
325×1
275x8x3
Workout done with the 50# DBs
16:37.
70s felt very unstable and I’m not going to the Games so screw it.
Nice work Mugu!
Me?! You!!! Strong a F word dude. Killer weights.
Right?!? I like walking. I don’t like being incredibly sore. 35’s for me!
A – 225#x5, 260#x3, 295#x1, 250# for the x8’s
B – i’ve stopped doing metcons on squat days… couldn’t take the quad cramps anymore
I need a walker today after doing all those lunges!
hell yea i believe it, that looked awful haha
5-235 3-275 1-335
3×8-295
Run 1200
100 ft lunges 40s
Run 800
100 ft lunges 40s
Run 400
16:03
A. Back Squats – based off 190# 130×5, 150×3, 170×1, 145×8, 145×8, 145×8 ***Strange how light 145# felt after that 170#…I checked the bar twice after the first set thinking I screwed up the weight…nope! This all felt super good today. B. For Time – (25:59) 1200m Run – 7:10 100′ Walking Lunges (50# DBs) – 3:29 1000m Run – 6:31 100′ Walking Lunges – 3:20 800m Run – 5:30 ***How to make this workout suck even more…screw up the runs…but I guess that makes up for the 6# I was missing for the lunges. I wish I had read… Read more »
Oh gosh … well you got in some extra running today!
Nice job. It’s funny how misreading the board usually results in doing more work.
300 x 5
340 x 3
380 x 1
315 3×8
18:54
Impressive squat!
Gross.
Indeed lol!