PERFORMANCE
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Then…
A.
Take 20 minutes to build to today’s 1-RM Bench Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
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.
When the clock starts, perform…
Two sets of:
60 Second Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Second Side Plank Each Side
30 Seconds of Bent Over Row Hold
30 Seconds of Tempo Deadlifts @ 2111
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 4 minutes of:
8-10 Strict Pull-Ups
16-20 Russian Kettlebell Swings
30 Mountain Climbers
Rest 2 minutes and then repeat for a total of FOUR sets
When the running clock reaches 42:00, perform the following…
Three sets of:
60-90 Second Plank Hold from Elbows
10-15 Overhead Triceps Extensions
10-15 Hammer Curls
Max Reps of Banded Biceps Curls
Rest as needed
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
9# shoulder series
1rm 275
3rounds
70# landmine prs x8
bb row 135 x 8
hollow hold x 45 sec
10 min Amrap 10 reps each
25# L sit press
pushups
10 strict dips
60 single unders
* almost 6 rounds
Whiplash sufferer, so singles remain hard. Did 3 sets of 8 at 85lbs instead so was relatively happy. I’ll get my strength back eventually!
Did a VERY modified WO due to ceiling height and lack of skills ? 3 rounds + 2
5 s-hs ‘dips’ to two AB mats
10 dips off a box
15 knee PUs
30 Jump over DB
30 DB shrugs
A. No Bench so Strict Press up through 185
B. 4 rounds even
Happy Friday!
Warm up
Bench didn’t go max (alone) did 4×10 of 135,155,185,185
3 + 12 reps
A. Deadlifts from yesterday
275 lbs 75%
Speed Sets at 245 lb
B. Bench press
225 failed attempt at 235.
Bench press #255
4 rounds +4
A. No bench so did strict press up to 105#
B. 3 rounds at 12:30- got stuck on shspu (which I do to an abmat on top of a plate) where I was completing probably one a minute ? Finally gave in and did Pike off a box the last round. Also did ring dips off a box. Obviously need some work on this stuff.
I should have done pike off a box too. Oh well. good job!
Warm up ✔️
Strength up to 100 kg today.
Workout 4 + 1 rep
Bench Press – 205lbs
3 Rounds + 9