PERFORMANCE
Warm-Up.
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps (sub Russian Twists if needed)
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Compare results with January 28, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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. Click here for the full workout briefing.
A. 95#/105/115/125/135/145/150/155/160(x)/155 (missed the hc)
B. Option 2-4:11- all ring dips off a box- ever since I’ve been working out at home I haven’t been able to do ring dips unassisted. Luke recently figured out that our rings are further apart than the ones at the gym. I’m thinking maybe this is contributing to my problem.
A. E2MOM for 20’
Lift off + hang clean + clean
135, 165, 185, 205, 215, 225, 230, 235, 240, 245
B. Option 1
8:24
Warm-Up:
Done
A:
95-105-115-125-135-145-155-165-175-185
(Went too fast on the 115 Clean and missed. Tried again and nailed it.)
B:
Powers Cleans (155)
Ring Dips (with purple band)
8:12
(Cleans felt solid! Ring dips are getting better.)
WU + 200 walking lunges followed by 29 Dynamic BSS each leg with Nasal Breathing Only. A. 1 Clean Lift off + Hang Clean + Clean 55#, 65, 75, 85, 95, 105, 115, 120(f,f), 105, 105, 105 ***failed first attempt at 120 and then felt like I was yanking the bar up and trying to catch it real awkwardly on the 2nd attempt so I dropped to 105 and got 3 good sets in! B. Option 2 For Time – RX – 10:23 15 Power Cleans / 30 Ring Dips (kipping 8/8/6/5/3) 10 Power Cleans / 20 Ring Dips (kipping… Read more »
That’s a huge improvement! Your results show the work you put in each day. Way to go!
Way to go Candy, all this work is paying off!!!
No equipment
1) 18, 18, 19, 20 alt lunges
2) 12, 13, 19, 20 push ups
3) 15 DL/ 15 rows, 15/15, 15/15, 15/15.
4) 13, 11, 12, 13 sit ups
5) done ✅
3 sets R-L
10 medball slams 5 suitcase deadlifts 115
10 sets clean liftoff hangclean power clean
145-145-165-165-185-195-205-215-215-225
8 sets Emom 1 power clean
225-225-225-225-235-245-255-265
155 power clean
15 power clean 30 dip station dips
10 power clean 20 dip station dips
5 power clean 10 dip station dips
Jeremy Hammock -339
Josh- 332 so he claims haha
Does that really say you did the metcon in 3:39? Holy S!!T!!! Outstanding work Jeremy…and Josh!
Yes but not ring dips soooo I know it would be slower if we had those. We don’t have some equipmentso we make due with what we have haha
Thank you!
A. Cleans every 2 mins
50kg
55
60
65
70
74
78
82
85 F
85
B. Option 2 @70kg and HPC instead of PC
6’45
HPC broken into 5’s, RD’s broken into 10’s
Nearly 6 mins faster than 28/1, same weight used just using the 15kg bar instead as it feels much better to grab hold of!
C. Travis’ core workout #2
This is great news! Solid work!
Thanks Michele! I took a video again just to see how bad my form was so I might send it to you if that is ok?
Yes! Send it for sure! Anytime!
Al’s the PR STAR!!! Congrats…fantastic work!
Thanks, been a good week for it!
Mobility done, doing these has helped my movement a lot and feeling primed for the workout. A. 115, 135, 135, 145, 155, 165, 165, 175, 175, 185 (Done with actual iron plates in my garage so I didn’t want to get too ambitious. Also, I recently bought one of the puzzle piece mats for lifting. It definitely softens impact but I also feel like sometimes it gives me less spring and torque from the ground so the bar seems a bit heavier. Anyone experience or have knowledge about this and whether I should use it for lifting or what exactly… Read more »
I probably wouldn’t lift heavy on it. Metcons would be ok with a medium weight but you’re right, it takes away from the force you are able to apply to the floor thereby making the bar feel heavier. Probably great for bar facing burpees though!
I ALWAYS think iron plates seem heavier than the bumper plates. I know they aren’t but just hearing the clanging of them makes it heavier…lol! Nice work Hunter!
Needed a break off the weights so I did this in a manageable but decent pace:
3,000 m row
300 double unders
3 miles assault bike
23.37
Row pace: 1.55/500, bike watts 316-359
Smoked it as always Patrik!
I don’t have rings at home. Would dips off a bench be an ok substitute or would I be better off doing C2B pull-ups instead of ring MU. I have a pull-up bar at home but I’m a bit leery of doing bar MU on them. Thanks guys!
Yeah
Old school cf substitute would be 3 pull up and 3 (ring) dip per muscle up. May want to experiment with that?