PERFORMANCE
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Then…
A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
Compare results to January 4, 2021.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
Compare results to January 4, 2021.
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 running clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Bear Crawl
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats
NO EQUIPMENT OPTIONS:
Banded Good Mornings – Substitute Alternating Single-Leg Airplanes
When the running clock reaches 15:00, perform the following…
Against a 3-minute running clock, complete the following…
200 Meter Run
15 Russian Kettlebell Swings
10 Alternating Pistol Squats OR Reverse Lunges
Max Burpees in the Remaining time
Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.
(Time cap = 24 minutes)
NO EQUIPMENT OPTIONS:
Russian Kettlebell Swings – Substitute
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Bent-Over Dumbbell Rows
10 Bodyweight Triceps Extensions
60 second Plank Hold
NO EQUIPMENT SUGGESTIONS:
Bent-Over Dumbbell Rows – Substitute Bodyweight Reverse Flyes with Thumb Up
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.
Deadlift: 210×8, 250×6, 290×4, 330×2, 345×1, 365×1, 390×1
Wod: 7 Rounds + 2 reps Rx
I did yesterday’s work out somewhat.
At home, without jerk blocks so did 10 min EMOM of clean and jerk.
65, 85, 95, 105, 115, 125, 135, 135, 135, 140
I was really happy with this.
B. 120 DU
60 DB push press – I scaled to 25# DBs
60 DB push ups – these took forever.
120 DU
Somewhere around 13 min. I looked at the time and than did something else and completely forgot the time.
A. I somehow missed that in January I got 280# and was still working deadlifts based off 265#, so… I just tried my best today.
155-185-210-230-250-265-280#-290fff
I matched 280#, my PR from Jan, but 290 was not happening. I got it off the floor three times, but nothing else.
B. 6 + 7 reps Rx
This was 6 reps better than Jan!
Little bit of yesterday and today
4 rounds
40 DU
10 DB strict press (50)
8 DB deadlifts
12 BJO
10 DB Bench press
Then 3×10
Hammer curls and tricep extensions
(Got one of the pulley systems on Amazon, wow. Highly recommended for a garage gym)
A. Deadlift – based off 240#
135×8, 160×6, 180×4, 205×2, 220×1, 230×1, 235×1, 240(f,f), 237(f,f), 155×8
B. AMRAP 8 min
6 Deadlift @ 155 – all UB
12 Box Jump Overs @ 20″ – all UB lateral with step down
***9 Rounds + 1 rep (10 rep all time PR)
C. 2 Sets for Quality
Banded YTAT x 10
Hanging med ball hamstring curls x 10 @ 14#
Kneeling banded fire hydrant x 10 + kickbacks x 10 (each leg)
Banded Pallof twist x 10 + 30s hold (each side)
A. 8×155#/6×185/4×210/2×240/1×250/1×265/1×280/1×285
B. 7+8
Wod 60kg and boxjump step down
8 round
Dl
8-135 8-185 8-215
6-235 4-285 2-325
1-345 1-365
8 min amrap
6 dl 225
12 book jump overs
7 rds on the dot
A:195, 230, 265, 300, 320, 335, 345, 350 (that’s as much in weights as I have but failed anyway haha – guess shouldn’t do these days fasted)
B: Rx 7 rounds + 15 (6 DLs and 9 jump overs)
For those who like to compare vs previous, did this Jan 4, 2021 and Sep 21, 2020
Have a great wknd
Hit a new deadlift PR of 165, and still felt solid. Have to figure out how to move through fear of injury slowly but surely!
B. 6 rounds (weight scaled to 115lb)
Awesome way to end the week, congrats!!
Local box WOD
A. BS
4 WU sets
3×5 @110kg
B. EMOM 6 sets
50 secs ski erg
1 min rest
4rds FT
200m run
20 goblet squats @15kg
6’10
Good little burner to finish the week, don’t mind admitting it was a tough week and looking forward to a few days rest!! Have a good weekend everyone!!