PERFORMANCE
Warm-Up.
“Mind Muscle” Thoracic Iso Holds
Followed by…
Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6
Followed by…
Two Sets:
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Followed by…
Two Sets:
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1.1
(rest 5-10 seconds between singles)
Build over the course of eight sets to today’s heavy double.
B.
Complete rounds of 21, 15 and 9 reps for time of:
Power Cleans (135/95 lbs)
Chest-to-Bar Pull-Ups
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 Run/Bike/Row
30 Seconds of Alternating Single-Leg Airplanes
30 Seconds of Russian Baby Makers
60 Seconds of Divebomber Push-Ups
30 Seconds of Alternating Scorpion Kicks
30 Seconds of Jumping Squats
Rest 30 Seconds
When the running clock reaches 12:00, perform the following…
Complete as many reps as possible in 4 minutes of:
10 Alternating Dumbbell Snatches
20/15 Calorie Bike or Row OR 200 Meter Run
10 Alternating Dumbbell Snatches
Max Calorie Bike or Row OR Side Shuffle in the Remaining Time
Rest 60 seconds between sets and repeat for a total of FIVE (5) sets.
When the running clock reaches 40:00, perform the following…
Four sets of:
25 Banded Triceps Extensions
20 Banded Biceps Curls
15 Dumbbell Overhead Triceps Extensions
10 Dumbbell Hammer Curls
Rest 60 seconds
195 lb clean, 10 min
A. 95#/105/115/125/135/145/150/155
B. 10:04 – C2B were mostly singles ?
A)
135
155
165
170
175
180
185
190 (failed 2nd attempt… 5LB improvement on 1 rep max)
B) 7:39 with 115lb cleans
21 – 11 touch and go/5 doubles – 6/5/5/5 pull ups
15 – 3 doubles and 9 singles – 5/5/3/2 pull ups
9 – 9 singles – 3/2/2/2 pull ups
Power clean doubles
135 165 185 205 215 225 235 240
21-15-9
Power lean 135
Killing pull-ups (somewhere between chest and chin)
6:57
A. 235lb
B. 8:36
Cleans up to 105kg, had 2 sets to go but my lower back was blowing up so stopped early, wanted 110 so that’s the goal for next time.
B: scaled to jumping pull ups and 50kg power cleans. Time = 09:00
Warmup done
KB work done with 20kg, seemed to take forever!!
A. Cleans x2 every 2 mins
Worked up to 85kg, 1RM is 90kg so felt ok
B. FT 21,15, 9
Power cleans @61kg
Chest 2 bar PU’s
8’12
Definitely not my forte cycling through power cleans but got into a little rhythm and think it went ok. PC broken 50/50 and PU’s into 5’s.