PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in receiving
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees to Target 6″ Above Standing Reach
10 Toes to Bar
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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/Jumping Jacks
60 seconds of Front Leaning Rest
Rest 30 seconds
Followed by…
Two sets of:
45 seconds of Mountain Climbers
45 seconds of Running Man Line Jumps
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Sampson Pulses each side
30 seconds of Bear Crawl
]Rest 30 seconds
Followed by…
Two sets of:
30-60 seconds of Handstand Hold
15-20 seconds of Single Leg Line Hops Each Leg
Rest 30 seconds
When the running clock reaches 20:00, perform the following…
Complete as many reps as possible in 2 minutes of:
30 Seconds of Push Press
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time
Rest 60 seconds and repeat for a total of FIVE sets.
NO EQUIPMENT SUGGESTIONS:
30 Seconds of Push Press – Substitute 30 Seconds of Nose-to-Wall Handstand Hold
Strict Handstand Push-Ups – Substitute Pike Position Push-Ups
When the running clock reaches 40:00, perform the following…
Three sets of:
20-30 Band Pull-Aparts
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Dumbbell or Kettlebell Rows per arm @ 2111 Tempo
Rest 60 seconds
NO EQUIPMENT SUGGESTIONS:
Band Pull-Aparts – Substitute Reverse Snow Angels
Single Arm Dumbbell or Kettlebell Rows – Substitute 15-20 Superman Punches
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.
A) Set 1-3 @ #80 Set 4-6 @ #85
B) Clean EMOM – Every 90sec – working on form/technique
1 Power Clean + 1 Hang Squat Clean + 1 Clean
Sets 1-5 #65 Sets 6-10 @ #85
A. 190, 220#
B. 5+41 Rx
Strong guy!
A. Done as push jerks
155, 165
B. 5k row challenge
Day 3 of 25
Medium pace
21:16
A. Split Jerk x 2 Set 1-3 @ 105# Set 406 @ 115# B. AMRAP 10 min – RX – 5 Rounds + 34 reps 30 DU – All UB 10 Burpees to 6″ target – all UB and more like 12″ target 10 T2B – all UB C. 2 Sets for quality 10 Leg Press @ 405# 3 Tempo Pull Ups @ 3133 10 Plank slide in and out 10 BB Glute Bridge @ 135# + 20s Hold 10 Side Plank Hip Dip – each side 10 DB Front Rack elevated rev lunge @ 30# DBs – each leg… Read more »
Did all the limited equipment workout warmup, and then jumped over to the other one!
AMRAP 10 mins
30 DU’s
10 burpees to 6” target
10 v-ups
5 rds + 6
Yesterday’s and Today’s
Back squat up to 365 1RM. Could have gone a bit more…maybe
Every 4 min x3
500m row
10 HSC (135)
2:21- 2:31- 2:45
Crushed my last times
(2:42,2:45,2:40)
Today:
Split jerks
All done at 185
10 min AMRAP
5 rounds
30 DU
2 Burpees to Target
Nice times on yesterday’s! You must have been flying in that rower!
Probably around 1:45-1-50 on the row
Just a quick transition and got right to work. Lash time I probably stood around and caught my breath. Glad the motor is building.
A two’fer / beast!
Jerks @ 165 lb
Rx 4 rds + 30
Yesterday’s:
A. Back squat 2×155#/2×175/1×185/1×200/1×205/1×215/1×225/1×230- 10# PR!
B. Every 4 mins for 3 sets:
500m row
10 hang squat cleans at 95#
2:46/2:50/2:48
Congratulations on that BS PR! And fast times on B too. ????
Thank you Janelle!
Emom 2 min 12 min
Split jerk x2
1-3 195
4-6 205
Amrap 10 min
30 du
10 burpee jumps 6”
10 toe to bar
5 rds on the dot