PERFORMANCE
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 8 reps @ 75+%
*Set 5 – 8 reps @ 75+%
*Set 6 – 8 reps @ 75+%
Rest as needed
The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 10 reps.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
6 Burpee Box Jump-Overs (24″/20″)
12 Kettlebell Swings (24/16 kg)
A) 95-95-115-115-125-135x
B) 6 Rds; HSPU w/ 1 Abmat, Burpee Box Jumps (don’t have the space for “overs”), 53lbs KBS
Very fun day
A.
Last 3 sets were 65, 75, and 8 reps on final set of 80
B.
5+9. Had to do dbl KB’s push press with 16KG
A. 3x 105,115,115; 8x 130(8), 135(7 only), 135(4 only – roasted)
B. 8 + 4 Rx
A. 3×115# done but hard
B. scaled hspu with green+ red band 25# band tension 7 rds even
3×8 #60
5rds+6
A)
95 x 3 x 3
100 x 2 x 8
100 x 1 x 7
B)
With kipping HSPU (1st 6 = strict) – all else Rx
5 rounds + 7 reps
hi everyone – happy new year. Just checking with the KB swings, do you do the American or Russian?
American unless specified
3×8@65 is a Pr for me ☺️
B)
6+4
Did box pike push-ups and #16kg
A: 120#
B: 7 rounds + 12. Kept a steady pace.
A. Done 47,5 kg last set 50kg
B. With 28kg kb
6rd + 4rep
Strict presses
1-95×3
2-115×3
3-125x 3
4-6- 125×8
12 min AMRAP
Used the 125 bar for HSPU.
6 full, plus 10
A. BB Shoulder press (strict)
3x @ 105
3x @ 120
3x @ 130
8x @ 140
8x @ 145
8x @ 150 (split into 5 + 3)
B. Metcon- max rounds in 12 min: 6 rnds + 8 reps
4x pullups (strict, replaced HSPU)
6x burpee box jump-overs (24″)
12x KB swing @ 24 kg
Enjoyed today. Still a slight tweak in left delt, but it subdues by 2nd set. One of my better shoulder workouts!
3×8 @115
5rds rx
Warmup done ✅
A. SA shoulder press
22kg x3, 24 x3, 25 x3, 26 x8, 26 x8, 26 x8
B. AMRAP 12 mins
4 SA Z-press @22.5kg
6 BBJO’s
12 SA KB swings @24kg
7rds +5
Good fun and only had to adapt slightly ????
C. Travis’ core workout #1
Nice job man.
How’s the recovery? When will you be double arming stuff again?
Thanks Mugu ???? The recovery is going well but it is very long and the physio won’t let me do anything too early. Still in a sling for another 2 weeks, so no lifting anything. Then for 6 weeks after that a max of 1-2kg max, and after 12 weeks I can then start lifting heavier again!