PERFORMANCE
Warm-Up.
Followed by…
100 meter jog
Followed by…
Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6
Followed by…
100 meter jog
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…
100 meter jog
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…
“Pink Ribbon”
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Walking Lunges with Farmer’s Carry (50/35 lb DBs)
20 Dumbbell Floor Presses (50/35 lb DBs)
10 Devil’s Presses (50/35 lb DBs)
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:
90-Second Run/Bike/Row
60-Second Sampson Pulse Each Leg
30-Second Monster Walk
Followed by…
Two sets of:
60-Second Run/Bike/Row
30 Seconds of Alternating Single-Leg Airplanes
15 Seconds of Hip Bridges
15 Second Top of Hip Bridge Hold
Followed by…
Two rounds, not for time, of:
30-Second Run/Bike/Row
10 Alternating Dumbbell Snatches
10 Single-Arm Overhead Lunges
10 V-Ups
When the running clock reaches 20:00, complete the following…
For Time:
60/45 Calorie Bike or Row OR 800 Meter Run
50 Alternating Dumbbell Snatches
50 Alternating Single Leg V-Ups
30 Single-Arm Overhead Dumbbell Lunges (15/Arm)
30 Single-Arm Push Press (15/Arm)
10 Alternating Single-Arm Devil’s Presses
When the running clock reaches 35:00, complete the following…
For Time:
10 Alternating Single-Arm Devil’s Presses
30 Single-Arm Push Press (15/Arm)
30 Single-Arm Overhead Dumbbell Lunges (15/Arm)
50 Alternating Single-Leg V-Ups
50 Alternating Dumbbell Snatches
60/45 Calorie Bike or Row OR 800 Meter Run
Did Home workout
Use 19 kgs dumbbell in snatch and push press
Use 16.5 kgs dumbbell in overhead lunges
Yesterday’s workout
A. Back squats
305 and 275
Those sets felt great today! I didn’t expect that to be the case after all of the deadlifts yesterday.
B. Thrusters UB, 8/7/6, 14/7
T2B bigger sets than I can typically do a number one 5s and 6s. I ran out of gas at the end or I could have been down around 830
8:56
Outstanding Mike! Getting the first set of thrusters UB after heavy squats….BEAST!!
What a great WOD! Had planned some accessory work at the end…but all that KB fun took care of that plan.
Pink Ribbon – 4 Rounds + 30m run
400m Run on TM – 7-7.5 mph
30 FC DB walking lunges @ 30# DBs – all UB
20 Floor Press @ 30# DBs – all UB
10 Devils Press @ 30# DBs – All UB (lifting from outside the legs…lol)
That sounds like a great day. You made a smart adjustment to the devils press too. Sorry I didn’t see that sooner.
Professional exams have left me out of whack this week- haven’t been able to train but thank god they’re over with. Pretty tired so picked a few of the strength pieces that looked fun and kept the weights on the low side to ease back in and not try to challenge my terrible lifestyle the last week!
Bench 2rm 100kg
Squat E2.5m: 2s with 125kg, 4s with 110kg
With 27.5lbs dumbbells: 3 rounds completed + 400 meter + 30 lunges + 12 floor presses
Hopefully I’ll get a response to this. Does the Devil’s Press have to be between the legs when you swing the DBs up? Or can they be outside the legs? I prefer outside…I feel more comfortable and feel like I have more leg and hip drive. But wasn’t sure if that was “allowed”.
Always thought they were inside Candy, and anything I’ve ever seen online has been done inside
Thanx Al…that’s what I’ve seen also…but I wasn’t sure if it mattered. I guess it’s not like I’m in competition with anyone but myself. So maybe at almost 50 yrs of age if it’s a bit more comfortable to do them on the outside and it’s not causing me any harm..I’ll just do what’s best for me. Sometimes it comes down to just working hard but not killing myself…lol