PERFORMANCE
Warm-Up.
200 Meter Run
Band Assisted Lat Stretch x 60 seconds per side
Band Assisted Perfect Stretch x 60 seconds per side
200 Meter Run
Band Assisted Scarecrow x 60 seconds
Hawaiian Squats x 5 reps per leg
200 Meter Run
Followed by…
Two Sets:
Grab a 15-35 lbs plate and complete the following with nasal breathing only…
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps
Rest as needed (or don’t rest if not needed)
Then…
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Made a bargain with myself that if I would get off my butt and workout, I would only have to do B.
5 + 10. – tripped 3 times the first round and once the last round, but I was on carpet so not too surprising.
4rds of 10 with temp work
Hamstring curls
Kb rows
Banded face pulls
4 rds 40lbs
5 sets
KB Hip thrusts x10
Weighted face pulls x15
10 min amrap
30 DU
10 DB Snatch (50)
20 walking lunges with 50 pounder on my back.
5 rounds + 12 DU
Yesterday’s
Only got through round five in the time I had available. Had to go pick up kids. Thought Bout doing the last three rounds when I got back but lost the will power.
Banded RMUs
Total load: 1965
2 rnds @ 125
3 rnds @ 135
Ran 2 min on Assault runner. Hate that thing!
A. Was gymnastics – HSW progressions and push ups.
Did deadlifts instead of Hip Thrusts
155/165/3×175
4+4 – #25
Great WU! A. BB Hip Thrusts x 5 @ 20X1 – 155#, 175, 195, 205, 215 Banded face pulls x 15 @ 21X1 – used green yoga band ***Didn’t go as heavy as I should have on the Hip Thrusts because I missed them last week. Face pulls never seem to “feel” right to me so I used the lightest band I have and focused on form and tempo…felt and looked much better! B. AMRAP 10 Min – 5 Rounds 30 DU 10 Alt DB Snatch + 2 Alt Rev Lunges @ 35# ***All UB! This is 6 reps more… Read more »
Rx. 4+8
WARM UP ✅
2 Rounds ✅
A- ✅
B- RX 5 Rounds ????????✅
Yesterday’s:
6 rounds with bar muscle ups
Weight: 135/135/145/145/155/175
????
4rds+36 reps
Warmup done ☑️
A. Done with 140kg, not 80% but been 2 months since I’ve lifted anything heavy!
B. AMRAP 10 mins
60 SU’s due to arm
10 snatch + 2 alt rev lunge all left arm @25kg
3+ 60 SU’s + 2 snatch
Left arm started to get tired out towards the end that’s for sure!
C. Travis’ core workout #1
Those snatches/lunges would have definitely been more difficult doing all with one arm. I hadn’t done them in a long time..really rusty!!
Yea my left arm is taking a beating at the moment! ????