PERFORMANCE
Warm-Up.
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!)
Followed by. . .
Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
Then…
A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Compare results to October 8, 2021.
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
L-Sit Hold x 45-60 seconds (accumulated)
Rest as needed
Modified Nate
Complete as many rounds and reps as possible in 20 minutes of:
8 Strict Pull-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (28kg)
10 + 2
Pull Ups were limiting factor. All else UB
1 x UB
3 x 5/3
2 x 4/4
4 x 4/2/2
Complete! That was a good motor builder
A. Nate w/ 24kg KB
15+6
B. Done
Did the fitness program today since I don’t have rings at home.
10 round + 2 reps.
Big improvement from the 6 + 5 previously…handstand push-ups have improved dramatically since then
14 rounds of
2 C2B pull ups, 2 close grip push ups
4 strict press 115
8 KBS 53
Only do this workout because it’s a hero workout.
A. 14+6 Rx
B. Did 2 rounds with 25# frogs and l-sits were broken up
A. scaled hspu green+ red band 10+1 rmu
B. 25# for frog pumps
L sit progressions
I would have scaled significantly and then I saw candys post and did fitness.
A. Push press done with 44 lb kb and swings with 60 lb kb
10+14
B. Done
A. 11 rounds with banded bmu and shspu done to an abmat on top of a plate.
B. Done ✅
Modified
No head room for muscle ups
New shoes and didn’t want to scuff them on cinderblock wall
20 min amrap
4 dips on station
4 strict press 95lbs
4 strict pull-ups
8 dual Jv swing 25s
17rds
A.done 28kg
13rd 1rep
Went with Fitness version of “Nate” because I would have had to scale most of the RX version anyway..was a much smoother workout!
A. AMRAP 20 min – 9 Rounds + 11 Reps
8 DB Push Press @ 30# DBs
8 Strict Pull Ups
16 KBS @ 24kg
B. 2 Rounds
Single Leg Bridge x 12 @ 2012
Frog Pumps x 20 @ 1112
L-Sit Hold x 45s (25s hold / 15s rest / 20s hold)
11rds – rmu and 53lbs
9 rounds with bar muscle ups
Think I missed more muscle ups than I made ????♀️
Did DB SNATCHES @75lbs
13rds-2reps
Is there a specific goal working toward within the performance workouts?
It could help me decide to follow the program or to pick random workouts within the week.
Warmup done ✅ adapted a little
A. ‘Nate’ FT
2 SA ring rows + bench dip
4 SA press ups off bench
8 SA KB swing @28kg
21 + 2 ring rows
Had to adapt a little but good little push!
B. Done
Frog pumps @16kg
60 secs hollow hold subbed in for L-sit