PERFORMANCE
Warm-Up.
Hold bottom of Air Squat for 1 Minute
Followed by…
Two Sets:
30 seconds Side Plank
30 seconds Side Plank
30 seconds Single-Arm Plank
30 seconds Single-Arm Plank
Rest 30 seconds
Followed by…
Hold bottom of Air Squat for 1 Minute
Followed by…
With empty bar:
8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
*Every new line means take a short break before moving to the next movements. If snatch/OHS isn’t working for you, do this complex with cleans instead.
Then…
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM.
Compare results to November 9, 2020.
B.
Every 4 minutes, for 12 minutes (3 sets) for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 lbs)
Compare results to November 9, 2020.
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…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 20:00, perform the following…
Complete for time:
21 Dumbbell Front Squats
50 Double-Unders
15 Dumbbell Front Squats
50 Double-Unders
9 Dumbbell Front Squats
50 Double-Unders
When the running clock reaches 28:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
Lateral Burpees Over Dumbbells
Dumbbell Deadlifts
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible for 10 minutes of:
10 Dumbbell Front Squats
50 Double-Unders
10 Lateral Burpees Over Dumbbells
10 Dumbbell Deadlifts
NO EQUIPMENT SUGGESTIONS:
Dumbbell Front Squats – Substitute Jumping Air Squats
Double-Unders – Substitute Lateral Line Hops
Burpees Over Dumbbells – Substitute Push-Ups OR Normal Burpees
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
A) worked up to 390
B)2:42/2:49/3:04
Done last night, late post
A. Back Squat E2’30″OM
2×240, 2×275, 1×290, 1×305, 1×320, 1×330, 1×340, 1×340
Ran out of weight at 340 but it was still pretty heavy. Probably had 345 in the tank.
B. 2:40, 2:36, 2:38
C. Travis Core Workout 1
A. 160, 180, 190, 205, 215, 220, 225 (f)
PR is 225.
B. 2:57, 2:47, 2:56
Ouch! So much pain. 6/4
A. Every 2:30, for 20 minutes (8 sets): Back Squat *Set 1 = 2 reps @ 70% *Set 2 = 2 reps @ 80% *Set 3 = 1 rep @ 85% *Set 4 = 1 rep @ 90% *Set 5 = 1 rep @ 94% *Set 6 = 1 rep @ 97% *Sets 7-8 = 1 rep @ 101%+ Based on 225# 160, 180, 190, 205, 215, 225, 230, 235# 10# PR B. Every 4 minutes, for 12 minutes (3 sets) for times of: 500 Meter Row 10 Hang Squat Cleans (135/95 lbs) Substituted with hang power clean because my… Read more »
A. 270,310,325,345,360,375,390,395 – 10# PR!
B. 9:07 Rx (3:04, 3:00, 3:03)
B. @95lbs
Rd 1: 3:45
Rd 2: 4:05
Rd 3: 4:15
A)Stuck at 155 back squat. 15 lbs off my personal best.
B) street parking
18 min AMRAP
6 pull-ups
9 push-ups with shoulder taps
12 RKS #16 kg
A. Back squats up to 345. Down from my pr 355.
B. Rx. 3:15, 3:21, 3:45
C. 5k row challenge
Rx:
3:57
4:01
4:12
Couldn’t go heavy. Legs tore up from long backpacking weekend.
225 lb BS
Subbed 300m run + 115 lb
2:53
3:00
2:47
A. Back Squat – based off 190#
135# x2, 155×2, 165×1, 175×1, 180×1, 185×1, 190(f,f,f), 175×1, 180×1
***Just hit the 190# PR on 2/15 and I’ve been cutting for the past week and half..so I’m not surprised that today didn’t go better. But 185# felt solid today.
B. Switched this up to E5M for 15 min
500m Row – 2:16 / 2:13 / 2:16
10 Hang Squat Cleans @ 95# – 3/4/3, 5/3/2, 4/3/3
Round times – 4:10 / 4:10 / 4:08
Went lighter in squats today. Trying to take it easy on the ole knee
4 sets of 5 225
4rds Emom 5 min
run 400-500m
10 hang squat clean 135
2:41 2:43 2:45
A. PB= 1RM 122.5kg Back squat, ran out of plates, more in the tank
B. Just in time limit 45kg hang squat clean
Enjoyed it!!!!
Limited equipment workout ????
A. FT
21,15,9 DB FS @2x25kg
50 DU’s
5’24
B. FT
21,15,9
Lateral burpees over DB’s
DB DL’s @2x25kg
6’19
C. AMRAP 10 mins
10 DB FS
50 DU’s
10 lateral burpees over DB’s
10 DB DL
3+20
Nice little sweat this morning, good fun!
Way to keep moving Al.
Thanks Luke ????