PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Three Sets of:
Dumbbell Complex x 1 rep
Rest 45-60 seconds
One rep of the Dumbbell Complex (start in plank) =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
Then…
A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B .
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar
Compare results to April 4, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
10 Minute Run @ 75-80% Effort
When the running clock reaches 10:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
10 Single-Arm Overhand Lunge (Right Arm)
10 Single-Arm Overhand Lunge (Left Arm)
10 Single-Arm Push Press (Right Arm)
10 Single-Arm Push Press (Left Arm)
10 Single-Arm Power Cleans (Right Arm)
10 Single-Arm Power Cleans (Left Arm)
When the running clock reaches 20:00, perform the following…
10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
100-Foot Farmer’s Carry
10 Dumbbell Deadlifts
When the running clock reaches 40:00, perform the following…
10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh
Limited equipment option:
*10 minute run*
*10 min AMRAP: 3 rounds. #30 for all.
*10 minute run*
*10 min AMRAP: 5 rounds. #53/#45 Farmers carry. Swapped weights/hands every 50′.
DL #35’s
*10 minute run-nope! Did todays Comp wod yesterday, and my quads are dunzies! Walked 20 minutes instead.
Subbed the run for 75 echo bike cal (5 min)
10 rounds even.
Subbed the run for 75 echo bike cal (5 min)
3 rounds (50# DB)
A. 10+2 up from 8+2
My run was 3:30 up from 3:50. All of my pull-ups were UB. Pushups were 7/3 or 6/4 the last 4 rounds.
B. Squat clean thrusters done with 115 lb barbell instead of 44 lb kb like last time.
3+2 up from 3 last time.
Run was 3:43 up from 3:50. The last two round I wanted to take a rest after 7 cleans, but I didn’t let myself walk away from the bar.
Keep grinding friends!
Solid gains all round Mike ??!! Run times have come down nicely, bet doing a load more strict pull-ups instead of kipping these last few weeks have really helped?
Thanks Al! It’s fun to see some progress here recently. I knew I needed to build my strict movement base and strength
Last day at our holiday park here in ?? before we move onto our new location tomorrow and slowly make our way home Own warm up done 10 min run done 2.3km AMRAP 10 mins Done rx with 24kg KB 3rds+10 10 min run 2.25km AMRAP Done rx with 20+24kg KB 10 rds 10 min run 2.25km Got soaked on the second run as the rain came in and didn’t stop till the end, made the KB’s a bit slippery!! Pushed myself on the last run and had to do a 10 sec negative split to match the distance of… Read more »
Way to go Al! It can be fun to keep working in conditions like that from time to time.
Thanks Mike, yea I know what you mean! It was on the verge of being ridiculous, like I wouldn’t have been wetter had I got straight into the shower!!
A) 9 rounds – unbroken pull ups and push ups… slow air squats
B) 35# dumbbell thrusters (no squat clean) – 4 rounds and 12 reps… 1 x 10, 4 x 6/4 thrusters…. unbroken TTB 2.5 rounds kipping
Well done Chris!
A. AMRAP 15 Min – RX – 8 rounds + 13 reps 800m Run Buy In – 4;08 Then 5 Strict Pull Ups – UB, UB, UB, 3/2, 2/2/1, singles remaining rounds 10 Push Ups – UB, UB, UB, UB, UB, 7/3 remaining rounds 15 AS – all UB ***1.5 rounds less than last time..but I ran on the treadmill the last time B. AMRAP 15 min – RX – 3 Rounds + 4 reps 800m Run Buy In – 4:23 10 DB Squat Clean + Thruster @ 35# DBs – singles, 3/3/2/2, 4/3/3, 2/2 10 T2B – all UB… Read more »
To use your words I had to go big boy pants today. It felt good to push that hard on B. I didn’t think I’d hit my old number. It’s been an encouraging couple of weeks of results. Great job getting so much work in today!
Well done Candy, some nice little gains there!! ?