Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds at moderate pace
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft per arm
Two sets of:
Banded Press x 15 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards
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 May 24, 2023.
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
Hollow Hold x 60 seconds
Rest as needed
A. 12+7 rmu, green band on the hspu 32 kg russian swings 2+6 more than last time which was in 2022. psyched.
B. done only 40 sec on the holds.
A. 11 rounds + 2 reps
Bar mu instead of ring
Kb american swings
B. Ok
12+1
A. 12+6
Bar muscle-ups And kettlebell 32kg (14 rounds)
A)2 Heels-on-box Ring MU progression
4 Toes-on-box piked strict HSPU
8 American KBS, 24kg
11 rds + 10 reps
Solid garage work. 🙂
All I had time for today. Hoping to make up B) tomorrow before Zone 2 work.
WU : ✅
Nate : RX+ : 12+8
– 2 strict L-sit RMU
Р4 strict d̩ficit HSPU (10+5)
– 8 KB american swing @32kg
dang, L-sit RMU… 32kg American swings are no joke either, sick work
Did BMU instead of Ring and kipping instead of strict.
15 rounds. Not my best and I feel old.
I’ve seen your posts over the past year and saw you make insane strides. Sometimes u feel like a nut, sometimes u don’t but you’re still killin it… like with 15 rds today
Thanks dude, I appreciate the encouragement!
Did fitness version to give aching left elbow chance to recover – 10 rds + 4:
AMRAP 20
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
16 Swings @ 50# (American)
Warmup done ✅
A. 21rds
Had to sub the HSPU’s for 2×22.5kg DB PP, as did 2 rounds and realised they weren’t going to happen. MU’s done with small band in between.
B. Done with the 12kg KB
That is wild – safe to say Al train is back to running full speed!
Haha thanks BFS!! Fitness seems ???????? strength on the other hand ????????. Oh well that is what the winter is for!!
A. 11 rds rx substituted 2 rows at 205 for muscle ups … No room. 10 KB swings a round and 4 strict hand stand pushups