PERFORMANCE & FITNESS
Warm-Up.
Squat Therapy x 10 reps @ 3211 tempo
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
Squat Therapy x 10 reps @ 3211 tempo
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Then…
A.
“Devil’s Sweet Tooth”
For time:
24/18 Calories of Assault Bike
12 Devil’s Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil’s Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil’s Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil’s Presses (50/35 lbs)
B.
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45-second Wall Sit
Minute 2 – 45-second Pancake Stretch
Minute 3 – 45-second Front Leaning Rest on Rings
Minute 4 – 45-second Horse Stance Hold
Minute 5 – L-Sit x 10.10.10
(rest 5 seconds between 10-second holds)
Pancake stretch options at 9:15 of the video, and horse stance instruction at 21:40.
1. Scaled. Rower. 35 DBs. 9:57
2. Done.
A. 10:11 w/55’s
B. Done
A. Scaled to 25# dbs
9:00
B. Did it. Didn’t want too and realized how mentally weak I am with stuff that is sit and hold stuff. Hate it. Which is why I never could get into yoga.
Only time for part A today.
A. 15:35 Rx
11:25 on the metcon. Used concept 2 tower and 35lb dbells
5 people at work wanted to workout.
Modified Assault Bike to Burpees and wow that sucked.
12:52 with 50s
15 EMOM was 50 seconds each
Wall sits
Sit ups
Plank
Squat Hold
Flutter kicks
Hey at least misery had company!! Outstanding work
A. 22min 50lbs DB
A. 11:04 on echo bike
B. Done 😅
A. Devil’s Sweet Tooth – 10:47 (scaled to 25# DBs)
AB – 1:23 / 1:15 / 47s / 29s
DP – all UB (super controlled on the accent and decent )
***Very pleased with the AB..kept it over 60 RPMs all rounds except round 2 dropped to 59)
B. EMOM – RX
***LOVED THIS!!! Played with pancake stretch each round (ohhhh those inner thighs burn sooooo good) and the horse stance is outstanding on the outer hip/glute/thigh area! 🔥 I didn’t have time to do TJ’s entire video today..but that is on the agenda for Sunday!!
Did yesterday’s but as strict press
125#x5 (this exhausted me)
130#x4 (3 strict, 1 push press)
135#x3 (2 strict, 1 push press)
145#x2 both push press
155#x2 push press
B: 10:57 with 48 KB sumo deadlift high pulls @ 50# for row
A. 11:28 w/ 35 lbs Dumbbell.
A) 10:13 Rx
B) Finished
For time
72 cal assault bike
36 burpees
36 alt. Kb switch snatch (20 kg)
(12’32’)
I have ileostomy 🙈
Wow and you still did that metcon??? Massive props and wishing u a speedy recovery
A. 40 lb dbs
24-12
20-10
16-8
12-6
8:52
B. Done
Suck at pancake
Hard to keep my feet facing more forward on horse stance
L sit hold at 5 sec intervals
Did 8/9 bench workout:
A. 225, 235, 250, 260, 275 (RPE 10 final)
B. 10:15 total (3 rounds)
30 cal row
15 pullups
10 Strict HSPU (very happy with these!)
Warm up done.
A. Devils sweet tooth
9:23
B. Subbed goblet squat hold with 70 lb dumbbell for wall sit
Everything else as written.
Hotel workout
Five sets of 6 reps strict press at 50 lb 30×1
Four rounds every 2 minutes
10 50 lb push press
10 pushups
10 50 lb tricep extensions