PERFORMANCE

Warm-Up.

“Mind Muscle” 12-Minute Mobility for Hip Hinge Day

Followed by…

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3

Followed by…

Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)

Then…

A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 3 reps @ 85% of 1-RM

*Read: A Case Against Mixed Grip Deadlifts

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

*Here’s how to hike a kettlebell into your first swing.

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo
60 Seconds of Plank from Push-Up Position
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats

When the running clock reaches 15:00, perform the following…

Four sets of:
6-8 Tempo Dumbbell or Kettlebell Front Squats @ 3131
10-15 Dumbbell or Kettlebell Front Squats (NO TEMPO)
10-12 Tempo Dumbbell or Kettlebell Bent-Over Rows @ 2111
100-Foot Farmer Carry (hold for 60 seconds if you don’t have a good walking route)
Rest 60 seconds between sets

*This is a continued progression off of the last two weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!

When the running clock reaches 40:00, perform the following…

Complete as many rounds and reps as possible in 9 minutes of:
10-15 Dumbbell Floor Press
5-10 Strict Pull-Ups OR Dumbbell Upright Rows
5 Get-Ups

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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Mike Slagle
Mike Slagle
August 14, 2020 6:53 pm

A. Deadlifts at 85% 310
3 sets done at 305
3 sets done at 315

I’m really encouraged by how these have felt lately. Are we testing 1rm here soon?

B. Tempo bench press
5 sets of 5 41×1 done at 165
20 band pull aparts 10 in front 10 OH

No time for a metcon today, and I forgot to post until now! Have a great weekend everyone!

Al F
Al F
August 15, 2020 2:14 am
Reply to  Mike Slagle

Great DL no’s Mike, what do you recon you could pull right now??

Mike Slagle
Mike Slagle
August 15, 2020 12:17 pm
Reply to  Al F

Thanks Al! I’m hoping I could best my current 1rm of 365. That went up well the last time we tested and I couldn’t get 375 very far off of the ground. A sub goal for me is to break 400 at some point in my training.

Al F
Al F
August 16, 2020 2:10 pm
Reply to  Mike Slagle

Nice to have a bit of a goal to aim for that’s for sure 👍and I’m sure you’ll get there! I set myself a 200kg (440) goal a couple of years ago and it took me 3 months to get there from a 160kg (352) PB but I was pretty pleased to get there in the end. I finished off pulling 210kg (462) and I recon that was my max. I ended up putting a few KG’s on and certainly wasn’t as mobile by the end so I did have to question whether it was all worth it just to… Read more »

Candy Olkey
Candy Olkey
August 14, 2020 12:20 pm

Great WU – even with the 20 min “12-Minute mobility for hip hinge day” 10 min AB with nasal breathing only – 93.5 cal (this is a 7 cal nasal breathing PR for me!!!!) A. E2M for 12 min – 6 sets Deadlift x 3 – all sets @ 215# (almost 90% of my 1RM of 240#) B. 5 Rounds for time – RX 24 KB swings @ 24kg – all UB 12 Alt Rev Lunges with KB Goblet Hold @ 24kg – UB, 6/6, UB, 6/6, UB 12 BJ @ 20″ – all UB ***42s faster than in November…but… Read more »

Mike Slagle
Mike Slagle
August 14, 2020 6:56 pm
Reply to  Candy Olkey

Great work on those deadlifts!! How did those feel? Are you ready to retest too?!?

Al F
Al F
August 15, 2020 2:20 am
Reply to  Candy Olkey

Great numbers on the DL’s Candy 💪

Al F
Al F
August 14, 2020 3:12 am

Back on it today Michele, last day before we move onto our next location 🇩🇰 🏖

Warmup done

A. 4 sets of
8x tempo KB FS @24+20kg (same weight throughout)
12 KB FS
12 tempo BOR
60 secs farmers hold

Tempo FS straight into FS were certainly a challenge, as was tempo BOR straight into 60 secs Farmer hold. Grip strength was certainly tested towards the end of it all!!

B. AMRAP 9 mins
15 floor press @20+24kg
10 KB upright row @24kg
5 get ups

5 rds+17 and 6 rds in 9’35

Al F
Al F
August 15, 2020 2:21 am
Reply to  Michele Vieux

Thanks Michele 👍

Candy Olkey
Candy Olkey
August 14, 2020 12:23 pm
Reply to  Al F

Love it Al! Are your travels for work or vacation/family time? Your adventures sound amazing!

Al F
Al F
August 15, 2020 2:19 am
Reply to  Candy Olkey

Hi Candy, yea we are over here on holiday for 2 months. My wife is Danish so it’s great for the kids to come back and keep up their language skills. Unfortunately there isn’t a lot of work around for me at the moment, I did a few weeks back in March but that may be it for the year. I’m a professional sailor and racing will probably be one of the last sports to come back online!!

Mike Slagle
Mike Slagle
August 15, 2020 12:37 pm
Reply to  Al F

What a cool professional! I’m so sorry for how the pandemic has effected you though.

Al F
Al F
August 16, 2020 2:12 pm
Reply to  Mike Slagle

Yea it is pretty cool in any normal year when I’m busy that’s for sure!! Although it has meant a lot more time with the family and no excuses to not train hard and make some gains!!

Mike Slagle
Mike Slagle
August 14, 2020 6:57 pm
Reply to  Al F

Love it! Keep crushing it on your holiday!

Al F
Al F
August 15, 2020 2:13 am
Reply to  Mike Slagle

Thanks Mike 💪