PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Row x 200 meters
Rower Pike-up or Tuck-up x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
Then…
A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest
Compare your results to January 28, 2022
Rest 4 minutes until the running clock reaches 15:00, and then…
B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest
A. 10-11-20-20-8
B. 6-7-12-12-5
A.
BMU 6
SHSPU 10
Row 19
DB Snatch (55) 24
Ring Dips 18
Front rest/plank
B. Done w/ ~30-ish seconds remaining each round
3/6/11/14/11/40
A BMU 4/ shspu green band 14/ row 20 / db snatch 20/ strict ring dips 12
B. EMOM
2BMU
8 strict green band hspu
12 cal row
12 db snatch
7 strict ring dips
40 sec FLR
big improvement: last time couldn’t do BMUs for this, 9 hspu, 23 cal row 22 db snatch 11 ring dips on A. then failed in the last round on B even with transitioning to kipping ring dips. Was totally out of breath last time. This time: smooth, recovered every rd. strict ring dips, BMUs
A. Pull-ups- 9
SHSPU to abmat on top of plate- 8
Row – 13 cals
Db snatch- 20
Banded ring dips- 15
Leaning Rest 60 secs
B. Pull-ups 5
SHSPU to abmat on top of plate – 5
Row- 8 cals
Db snatch- 12
Banded ring dips- 9
Leaning rest 40 secs
M 50-54
4RFT:
3 BMUs
6 SHSPU
10 GHDs
12 single-arm alt db snatch (35#)
14 bar dips
30 second plank
24:30
A:
Pull-ups: 18
Hspu: 40
Row: 15
DBSntch: 25
Dip: 30
Held for workout:
Strict PU – 5 (3/2)
Box Pike PU – 7
Bike Cal – 12
Snatches (50#) – 10
Box Dips – 13
A.
BMU – 8
SHSPU – 10
Row – 20
SADBS – 35
Dips – 10
B.
BMU – 4, 4, 5,5,
SHSPU – 6,6,8,8
Row – 10,10,9,9
SADBS – 20 x4
Dips – 8 x4
A. Strict pull-ups 23
Kb zpress 44 lb kb 18
Rowing cals 24
Snatches 44 lb kb 16
Strict ring dips 16
Plank done
B. Strict pull-ups 14
Kb zpress 44 lb kb 11
Rowing cals 15
Snatches 44 lb kb 10
Strict ring dips 10
Plank done
A.
BMU – 7
SHSPU – 18
Row – 20
SADBS – 26
Dips – 13
Rest
B.
BMU – 4, 4, 3, 4
SHSPU – 11, 11, 11, 9 – & Kipped 6 of those reps
Row – 12, 12, 10, 12 – my kid interrupted my interval so I didn’t finish it.
SADBS – 16 Done
Dips – 7, 7, 7, 7
FLR – 40, 40, 40 from the floor, 40 – had to drop the angle because of fatigue leading into the BMU.
Rough one.
A. Max Reps
Strict pull ups – 13
Seated BB Press @ 65# – 9
Row Cals – 15
SA Alt DB Snatch @ 35# – 18
Strict Ring Dips – 18
FLR- 60s
B. EMOM for 4 rounds
Strict Pull Ups – 8 (5/2/1)
Seated BB Pres @ 65# – 6 all UB
Row Cals – 9 (34s/32/31/30)
SA Alt DB Snatch @ 35# – 11 all UB
Strict Ring Dips – 11 all UB
FLR – 40s
C. Day 5 of T-Nation 100 UB Rep BB Bicep Curl @15# – 60
***7 more reps than day 4
Max reps 60 on 60 off
Pull-ups -16
Shspu -16
Cal row -22
Alt db snatch 40lbs -22
Strict dips -25
60 sec lean rest on dip station
Emom 6 stations 4 rounds
10
10
14
14
15
40 sec lean
Crushed it Jeremy!
Thank you!
B)
5 BMU
5 SHSPU
12 Cal Row
13 Db Snatches
7 Ring Dips
Great job Matteo! 👏
You’re Always so kind 💪
RX’d A/B
MU 7/4
HSPU 12/7
Row 20/12
Snatch 14/8
Dips 21/13
👏 💪
Based off of A, 4 rounds EMOM:
6 strict pull ups
6 strict HSPU
13 cal row
14 db snatch at #50
9 strict dips
40 sec lean
Outstanding Zach!