PERFORMANCE
Warm-Up.
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Assault Bike x 60 seconds (60-65% perceived effort)
Followed by…
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Assault Bike x 60 seconds (70-75% perceived effort)
Followed by…
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Followed by…
Assault Bike x 60 seconds (80-85% perceived effort)
Followed by…
Power Breathing
Then…
Three rounds for time of:
800 Meter Run
24 Pull-Ups
12 Front Squats (185/135 lbs)
Take the front squats from the floor. Front squat weight should be such that you are able to complete at least your first round in two sets or less. Pull-ups should be done in three sets or less; please adjust reps and loading as needed to maintain the right stimulus.
2 rounds, 50 lb kettlebell Goblet squats, 800 meter first round 400 meters second round…ran out of time, started late
Rx 23:05
pull ups were 7,7,6,4
front squats all 6,6 somehow
1st rd wasn’t terrible but that 2nd round of running was… woof
think it took me just as long to put everything away after this one… maybe longer
😂 I was moving slow too! I think I laid on the ground afterwards for like 20 mins…!
omg yea and was writhing in agony too haha
Nice job dude. I agree. That was rough
thanks, u too, look at those unbroken pull ups!!!
Yesterday and today
Strict press
95-115-135-145-155 all x2
50 row
40 DB P Press (50s)
30 T2B
20 burpees
7:21 RX
TODAYS
F word!!!
22:18 RX
.5 mile treadmill
24 pull ups (24,24,20+4)
12 front squats (185) (7+5)
Nice time!
Solid time after doing the double Mugu!! 👊
3 rounds done with 145#
Broken into no more than two sets for each movement
25:34
That was nasty
Subbed front squats for 6 power cleans at 205 dealing with some patellar tendinitis didn’t wanna aggravate the knee.
25:50
R1 – 06:02
R2 – 07:03
R3 – 06:28
Swapped pull ups for 20kg SA bent row
Fs @ 60kg
Training from home and no pull up bar as yet
24:54- that was hard.
M55
135lbs
26:47
Thanks team and Victor’s for setting the intention of this work out. Did pull ups in 3 sets and front squats in to 2 sets.
All round took about the same time.
2 rounds @ 135
18:00
PU – 12/6/6
FS – 8/4
A:
800m run
Pull-ups
12 FS @ 135 unbroken
24:55
Pull-ups broken into 3 sets each round – max reps 24-20-17. Tried cleaning 185 from the ground with no luck had to drop the FS weight to 135. Probably could’ve gone up on my FS but need to work on my clean first.
Warmup all done ✅
A. 3rds FT
800m run
24 pull-ups
12 FS @74kg
23.15
That felt like a tough old slog! Pull-ups ok broken 15/9, but had to drop FS weight as there was no way that was getting cleaned from the floor and then some FS! Broken into 6/6.