PERFORMANCE & FITNESS
Warm-Up.
One set of:
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to flush out some soreness from the week, while learning to use your breathing to ramp-up and ramp-down your intensity
Followed by…
Two sets of:
“Dumbbell Clean Warm-up”
Squeeze Dumbbell Romanian Deadlift x 8 reps
Single-Arm Dumbbell Hang Power Clean x 4 reps per side
Pause Push-Press x 4 reps per side
Then…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses
Rest 2 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
Yesterday’s tempo squats
Done at 225
Travis’s core workout 3
4 sets/ 3 sets 25# db,s
15 cal treadmill
Started the 10k KB swing challenge. Back in 4 weeks🤙
I haven’t heard of that before. I’ll be curious to hear how it goes for you.
Breathing ✅
Warm Up ✅
A.
Ski/Bike/Row w/ 35# DBs
4/4+4/4+4
Kept it steady. Used today as active recovery after a strong week. Looking forward to next week!
Dumbell weight for Rx?
RX’d (45# DB’s, Echo bike)
3 rounds + 6, 3 rounds + 4, 3 rounds + 1
Total = 132 + 64 + 109 = 299
A. Lats and hip machines
B. 2+12 DL, 3+11 cal row, 2+ 10lunge (50 lbs DBs)
May 4th WOD
A. Deadlift x 2 – all at 215# (based off 240#)
Superset w/
DB Bi Curls x 5 @ 15#
DB OH Tri Ext 5 @ 15#
B. 3 Sets against 3 min running clock with 3 min rest between sets
22 Cal AB – 2:03 / 2:01 / 2:12
Max DU – 71 / 50 / 60 = 181
***In the 2nd round I had 3 trips in the first 5 reps. Not sure if I counted those 5 reps or not. Rounds 1 and 3 UB.