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…

Two Sets of:
Front Squat x 3
Sotts Press x 3

Then…

A.
Every 90 seconds, for 4:30 minutes (3 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

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:
90 second Run/Bike/Row/Jumping Jacks
60 seconds of Pigeon Pulses Per Leg
60 seconds of Lateral Plank Walks
30 seconds of Speed Skaters
30 seconds of Russian Baby Makers
30-60 seconds of Nose to Wall Handstand Hold
60 seconds of Downward Dog Stretch
Rest 60 seconds

When the running clock reaches 18:00, perform the following…

Against a 12-minute clock …
Five rounds of:
15/12 Calorie Bike or Row
15 Dumbbell Shoulder to Overhead

Immediately followed by….

In the remaining time, complete as many STRICT Handstand Push-Ups as possible.

NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 30 Smurf Jacks
Dumbbell Shoulder to Overhead – Substitute Push-Ups
Strict Handstand Push-Ups – Substitute Pike Position Push-Ups

When the running clock reaches 35:00, perform the following…

Three sets of:
20-30 Banded Face Pulls @ 1111 Tempo
15-20 Weighted or Banded Hip Bridges @ 31X1 Tempo
10-15 Single-Leg Deadlifts per Leg @ 2111 Tempo
Rest as needed between sets

NO EQUIPMENT SUGGESTIONS:
Banded Face Pulls – Substitute Bodyweight Bent Over Reverse Flys
Weighted or Banded Hip Bridges – Substitute Bodyweight Hip Bridges

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.

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Luke Tipton
Luke Tipton
April 21, 2021 7:56 pm

A. Back Squat E90”OM
3×205, 3×225, 3×245
EMOM
2×265, 2×265, 2×280, 2×280, 2×305, 2×305

B. 12’ clock
5 rounds of:
15 cal bike
15 push ups
Then amrap of
Wall Walks (10)

Al Fraser
Al Fraser
April 21, 2021 1:57 pm

Workout done at local box

A. AMRAP 20’53
400m run
21 G2OH @40kg

5+416

B. Weightlifting session
2 PC + 1Clean + 1 split jerk
7 sets

C. FS 5×5 @95kg

Candy Olkey
Candy Olkey
April 21, 2021 11:52 am

A1. Squat Jerk x 3 – 35#, 45, 45
A2. Split Jerk x 2 – 110#, 115, 120, 125, 130, 135×1

B. Yesterday’s – RX 17:04
Run 400m
40 KBS @ 16kg
20 BBJO
Run 400m
30 KBS
15 BBJO
Run 400m
20 KBS
10 BBJO
Run 400m
10 KBS
5 BBJO
***All UB – Runs on the TM because old man winter is back in NY!

barefoot squatter
barefoot squatter
April 21, 2021 1:53 pm
Reply to  Candy Olkey

Crazy how much temps plunged just today right?

Anika Tipton
Anika Tipton
April 21, 2021 11:02 am

Yesterday’s:
Run 400m
40 kb swings (16kg)
20 BBJOs
Run 400
30 kb swings
15 BBJOs
Run 400
20 kb swings
10 BBJOS
Run 400
10 kb swings
5 BBJOs
18:20

MR PETER G VLAHOS
MR PETER G VLAHOS
April 21, 2021 9:57 am

Hi everyone. Quick question. Do you take from the rack or from the ground in today’s jerk work?

Janelle Winston
Janelle Winston
April 21, 2021 10:53 am

I use Jerk blocks. I don’t like catching heavy weight repeatedly in the front rack.

Janelle Winston
Janelle Winston
April 20, 2021 8:44 pm

No B?

barefoot squatter
barefoot squatter
April 21, 2021 8:08 am

Fitness is:
3 RFT
500m Row
20 DB Push Presses
20 V-ups
Going to do that with 115# barbell and stay with v-ups since i don’t have pull up bar, i’m guessing performance would have been with toes-to-bar plus db or barbell push press using usual Rx weights

Meg
Meg
April 21, 2021 12:28 pm

In the app Perf is strict HSPUs & TTB

barefoot squatter
barefoot squatter
April 21, 2021 1:52 pm
Reply to  Meg

Yikes, how many HSPUs?

Meg
Meg
April 21, 2021 2:05 pm

I’m sorry.
3RFT
500 m row
15 strict HSPUs
15 TTB

barefoot squatter
barefoot squatter
April 21, 2021 2:17 pm
Reply to  Meg

Np at all and ty – glad I did with the 20 PP’s instead haha

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