PERFORMANCE
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Then…
A.
“1-RM Bench Press”
Take 20-30 minutes to build to today’s 1-RM Bench Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
Compare results to November 13, 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…
Two sets of:
60 Second Run/Bike/Row at 70%
60 Seconds of Alternating Cossack Squats
60 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Single Leg Hops each leg
Rest 30-60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1 – 15/12 Calorie Bike or Row
Station 2 – 15-20 Thrusters OR Wall Balls OR Jumping Air Squats
Station 3 – 50 Double Unders OR Running Man Line Hops
When the running clock reaches 32:00, perform the following…
Three rounds for time of:
15/12 Calorie Bike or Row
15 Thrusters OR Wall Balls OR Jumping Air Squats
50 Double Unders OR Running Man Line Hops
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 20 Side Shuffles with 10-Foot Increments
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
265 1rm
4+4 RX
A. Strict Press E2MOM
8×115, 6×125, 4×135, 2×155, 1×165, 1×175, 1×185(x)
B. 4+3
SHSPUs felt week for some reason.
225 lb no spotter
Rx 3 full rounds.
A. Bench Press
65-140#. 140# is a PR!
Tried 145# but failed.
B. 3 + 5
Kipping HSPUs
Ring dips with band assist
It was still way too hard after the bench presses. My shoulders and chest were not responding?! Lol
Hate this work out.
A. Haven’t benched in a year + so took it light and easy 65 – 105
B. 3 + 15
SHSPU w pad
RD w toe assist.
Push ups were pathetic.
A. Floor press up to 245# (no bench and even floor press is awkward, but was tired of skipping chest day)
B. 4+15 – wow, bye triceps, it was nice knowing you.
After 21.2 yesterday I can handle walk straight.
So I did
3×10 hammer curls and tricep extension
Then bench
135×10, 155×8, 185×6 205×4, 205×4, 185×6, 155×8, 135×10
Then cruised through 3 rounds of
5 strict DB press (50s)
10 strict ring dips (sucks)
15 push ups
A. Bench press up to 225. Failed at 235. Just couldn’t get past the sticking point!
B. Done with 44 lb kb zpress
3+5
That third round got tough for me.
C. 5k row challenge day 19 of 25
That 5k row dude. Nice job. Keep it up.
Thanks man! It’s been a good add-on for me this month. My wife has done the 10k challenge each March for several years. This is easily the most I’ve ever rowed in one month!
Just got back from vacation, so did 21.2 today:
18:50
Great job everyone! Some really impressive scores! That was tough.
Nice work! Finishing that work out is no small feat!
A. 175#…maybe with spotter…a fraction is left.
B. OM arms…3+5
Seated Press 85#barbell
Bench Dips
Bench PushUps
30 DU
A. Bench Press – 1 RM 85# x3, 105×3, 115×2, 125×1, 135×1, 140×1, 145xF, 145xF, 142×1 Couldn’t get the 145 to go up today…3# off from last Nov and 8# from my 1RM! B. AMRAP 10 Min – 2 Rounds + 6 push ups 5 L-Sit BB Press @ 65# – UB, 3/1/1, 2/1/1/1 10 Ring Dips – kipping 6/4, 5/3/2, 5/3/1/1 15 Push Ups – 10/5, 9/6, 6 30 DU – WAY to many trips! ***9 reps less than in Nov, but did banded HSPU in Nov. Those L-Sit presses got tough real quick!! C. 3 Sets for quality… Read more »
I was done after B. Way to kill C.
Back from a week in St. Lucia on vacation. Too much food and drink! Haha
Tried 21.2
40lb db
24” box
14:26
Doesn’t look like the vacation harmed you in any way Jeremy..fantastic work!
Well thank you but I felt like I died haha
Last two sets of snatches and burpees wrecked me!!
Warmup done
A. Work up to 1RM BP
Completed 105kg, no fractionals atm so had to go for 110kg but failed
B. AMRAP 10 mins
5 HSPU’s
10 ring dips
15 press-ups
30 DU’s
5rds + 30 (6rds in 10’30)
Was determined to get the 6th round finished within the time limit but oh my triceps by the end, they were toasted!!
6 rounds…are you kiddin me Al…holy blown out arms! OUTSTANDING!!!
Thanks Candy! Press-ups have never felt so hard after those ring dips!!
21.2 today (Sunday evening)
16:41 RX
2017- CAP + 13 burpees
Very very happy with that improvement. Not a tall person workout. At all.
We’ll see if I get around to Monday’s haha
Solid time Mugu, nice work!!!
Great work Mugu!! Congrats on the PR!
Thanks guys. Feeling that lower back today
Nice work Mugu!