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
Followed by…
Every Minute on the Minute for 3 Minutes (3 sets):
6 Shoulder Press
6 Alternating Reverse Lunges w/ Bar in Overhead Position
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Push Press
Then…
A.
“1-RM Split Jerk”
Take 20 minutes to find today’s 1-RM Split Jerk
Compare results to January 28, 2021.
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 Toes to Bar
30 Push-Ups
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…
Three sets of:
60 second Run/Bike/Row
30 seconds of Side Plank Reach Throughs per Side
60 second Downward Dog Stretch
30 seconds of Single Leg Airplanes Each Leg
Rest 60 Seconds Between Sets
*Increase the intensity on each set.
When the running clock reaches 15:00, perform the following…
Every 5 minutes, for 25 minutes (5 sets of):
50 Double-Unders
400 Meter Run OR 25/18 Calorie Bike or Row
20-30 Push-Ups
*This will be a lot of push-ups over the course of the workout, modify the numbers to where you can complete the reps in 2-3 sets MAX.
When the running clock reaches 45:00, perform the following…
Three sets of:
6-8 Tempo Reverse Snow Angels @ 1111
20 Lying Leg Lift Overs
30-60 Second Hollow Body Hold
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.
Wod
4:25/4:30/4:50
So did a modified version at home and outside.
Ran outside
400 m run
10 SHSP – had about an inch mat assist.
20 v ups
30 push ups.
4:40
4:50
5:24 – HSPU got hard in a hurry this round.
Last week I hit a 10# Jerk PR of 160
280 on split jerk new PR
Raining and out of time.
3 rds of
10 shspu
20 v ups
30 db push-ups
Warm up with curls and tricep pull downs is always good for a nice pump.
Couldn’t do split jerks, stuck in a traditional gym.
Strict press to 165 for the day. Went up smooth
Workout
500m row
10 push press left and right with 50# DB
20 K2E
30 push ups
3:46
3:51
4:27
A. Up to 245# – couldn’t get past there today
B. Gasses out on last set… something like, 4:00, 4:30, couldn’t get all the push ups in (10 shy)
A. Push jerks up to 185. Failed 195. 205 previous max
B. 5:10, 5:23, 5:29
T2B are always slow. 20 shoulder taps instead of hspu. I need to get extra work in here.
To much waterpark fun and food to have a good fitness day. Totally worth it though!
A. Split Jerk
85-105-115-125-135-145-155-165-175#
This is 10# PR! I went over the 20 mins a little because I started dropping the barbell instead of re-racking. I also tried 185# twice but failed gracefully. ????
B. 20:27 with no rest between rounds. Done with kipping handstand push-ups. Around 6:30 mins per round.
3 rounds for time:
500m row
5 wall walks
20 TTB
30 Push Ups
22:00
1RM Jerk: 85 kg
A. Split Jerk – Up to 130# (10# off from my max) B. Done for time – 6:04 / 7:38 / 9:25 = 23:27 (about a min rest between rounds) 500m Row – 2:12 / 2:15 / 2:17 10 L-Sit DB Press @ 30# – 5/5, 5/2/2/1, 3/2/2/1/(2 standing PP) 20 T2B – 14/6, 15/5, 14/6 30 Push Ups – 10/8/8/4, 8/7/7/5/3, 10/7/6/5/2 ***Forcing myself to keep the heels down on the rower…makes for a much shorter stroke for me…but really keeps the legs from totally burning out. The last set of DB press..could NOT get the last 2 reps..did… Read more »
Split Jerk: 265
Wod: 4:18, 5:00, 5:59. Rx
Outstanding work Dris!
Nice work!!!