PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Followed by…
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Two sets of:
Hang Power Clean x 2
Front Squat x 2
Hang Squat Clean x 2
Rest 30-60 seconds
Followed by…
Two to three sets of:
Clean x 1.1
*Prepare for your first set in Part A
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(resst 10 seconds between singles)
Build from approximately 65-70% to today’s heavy over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Hang Power Cleans (115/75 lbs)
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
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
60 seconds of Pigeon Pulses each side
60 seconds of Sampson Pulses each side
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Scorpion Kicks
30 seconds of Russian Baby Makers
Rest 30 seconds
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps possible in 25 minutes, performed at 70-75% effort, of:
400 Meter Run
Followed by…
Three rounds of:
20 Plank Kick Throughs with Hand Tap
15 Burpees
10 Alternating Leg V-Ups
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
A. A lot harder than expected. Started at 105, and never went past 120
B. 4+50 w/65#, best DU this year. rd 1-2 unbrokern, 3-4 28/12, rd5 35/5
A. 175,185,205,220,230(F),225,225,235(F)
B. 6 rounds even, Rx
A. Clean x 1.1
105-115-125-135-140-145-150-155#
Based on 160#. I felt good once I started and didn’t think would make it to 155#. So after my 8 sets of the clean x 1.1, I kept going with singles to see if I could match my 160. I’m so glad I did! I got 160, 165 and 170#. That’s a huge PR on my clean!
B. Rx: 4 + 47
DUs are not great for me and went pretty slow in the lunges to make sure my knee was in good form.
Congrats! Extra stars for 10# PR, massive!
A. 105, 115, 125, 135, 140, 145, 150 x 1 f x 2, 150 x 1
B. This was a soul crusher. Knew I would have to push it hard to get 7 rounds. Did so, it hurt! Tripped on the DU several rounds.
9/1 with the HPC, UB on the lunges. Had to dig really deep to finish the 7th round Finished at 11:58.
Yesterday’s workout
Push jerks at % up to 175.
Three rounds
500m row
12 push press at 125
15 T2B
14:37
Great WU with some added Hamstring and shoulder LOVE…thanx Coach Nick and Coach TJ!!
A. Clean x 1.1 – based off 135#
85#, 95, 105, 110, 115, 120, 125, 130
**I think this is the first time I’ve gotten 130# in this format.
B. AMRAP 12:00 – RX – 6R + 10 DU
40 DU – All UB
10 Hang Power Cleans – UB first set then 9/1 after that
10 FR Alt rev lunges – All UB
That’s a huge accomplishment to get two single reps so close to your 1rm!
Congrats! Sounds like a PR to me!
Emom 1:45
Power clean 1.1
2-185 2-205 2-215 1-235 1-245
12 min amrap
40 du
10 hc 115
10 alt front rack lunges
4rds
A – 155# +10/set to 225#
B – 7 + 40
The last 6 or so wk’s cleans cycle was great, finally got bumper set in Jan and cleaned 225 for 1st time since Jan 2020, nevermind for 2 – thanks Invictus, as always
Outstanding work BFS! Congrats on the bumper set..makes a HUGE difference!
Thx! Yea absolute game changer, previously I was also limited in weights too
Great work and enjoy the new toys!
Thx! Took forever for them to come in… ordered in Oct and finally received in mid Jan but so worth the wait