PERFORMANCE
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Followed by…
Every Minute on the Minute for 4 minutes (2 sets):
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Palloff Side Steps x 4-5 each side
Followed by…
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)
Then…
A.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 2 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 6 reps @ 80+%
*Set 5 – 6 reps @ 80+%
*Set 6 – 6 reps @ 80+%
Rest as needed
The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 8 reps.
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Bench Press (Bodyweight/3/4 Bodyweight)
Strict Pull-Ups
B)
16:40
With 75# dumbbells
(90% of body weight)
Pull Ups UB
Bench:
10 – UB
9 – 6/3
8 – 6/2
7 – 5/2
6 – 4/2
5 – 3/2
4 – 3/1
3 – UB
2 – UB
1 – UB
A. 85-105-110-120-120-120
B. Benchpress 150# 18:14
Yesterday’s B.
Too lazy to do A too.
5 + 10
A. 115, 135, 145, 155, 145, 145 (got a little cocky with that 155)
B. Bench @ bodyweight (185#) + strict pullups
15:00
That bench tho… ????????
Warm up ✅
EMOM ✅
Shoulder Press ✅
85-110-117-125-125-125
Workout ✅
Bench press 125lb
Cap 13’20”
Yesterday’s:
A. 5 round of Bb hip thrusts and face pulls ✅
B. 10’ AMRAP
30 double unders
10 alt db snatch + 2 alt reverse lunges (35/55)
Ani- 4+25
Luke- 4+32
A. Up to 125
B. Done with 155 3/4 body weight
11:44
Have a great weekend everyone.
Strict shoulder press
6-6
95 105 115 125 135 145
Bench155 strict pull-ups
10-9-8-7-6-5-4-3-2-1
9:15
Spicy!!!
A.done up to 55kg all 3 set
B.50 kg
9:40
Strict presses all done at 125
10-9-8’s not done for time. Not trying to tear a pec for free programming.
Done with 70# DBs and strict pull ups
I did this one yesterday and I’m right there with you..this should not be for time! Good workout…but I took my time (21:33) rested as needed.
Shoulder Press
3@55
2@65
3@70
Failed 6 @75 ????♀️ Got to 5 + 1/2
6@70
6@70
Used #65 for bench. 3/4 of my body weight is my 1RM ????♀️. Needed more of a percentage here to go by. Probably could have gone heavier.
Also had to do BOR because only 1 rig and had the bench set up. It is what it is.
Warmup done ✅
A. SA DB shoulder press
22kg x3, 24×2, 26×3, 28×6, 28×6, 28×6
B. Done @32kg (3/4 84kg=63➗ 2)
Horizontal trx one arm pulls
8’28
C. Travis’ core workout #1
Good end of week push, have a great weekend everyone ????