PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Opener Drill
Followed by…
Followed by…
Followed by…
Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%
B.
Every 5 minutes, for 20 minutes (4 sets) for times:
250 Meter Row
20 Front Squats (95/65 lbs)
15 Toes to Bar
B) Rx
1 – 3:16 (10,10 / UB)
2 – 3:51 (13,7 / 9,6)
3 – 3:52 (10,5,5 / 10,5)
4 – 4:12 (10,5,5 / 6,4,5)
A.new rm 110kg frnt squat
7 reps 87,5kg
B.
2:13/2:13/2:40 /2:35
Wed workout.
A.
8 RMU – low ring w/ feet on box
50’ HSW
Ring tuck sit – then modified to support on rings with feet on box. – did a bunch of ring holds yesterday and the pecks were on 🔥
2 RFT
15 cal ab
800 m run
20 pull ups.
B. RX – 11:45. Just made it.
A. 160/5 ( con un poco de Oly previo)
B. 4:00 ,4:30,4:10 ,4:40
BUen trabajo 👍🏼
yesterdays
A. 207.5 2.5# PR
B. 7:55 RX last time 5:31 at 105#
A. 180, 190, 205, 215, 235, 205×8
B. Done!
A. Single rep up to 285
265×3
B. Done as a 20 min amrap
500m row
20 80 l kb goblet squats
15 T2B
7 reps short of 4 rounds.
I needed to get some extra work in before the weekend. Great work friends!
A. 3×140#/2×150/1×160/1×170/1×180/5×160
B. 3:30/3:33/3:37/3:16
32 min on treadmill 3.24 miles
Front squats
5-135
3-195
2-205
1-225
1-235
1-245
9-225
E5 min x4 (10 front squats. I want to walk tomorrow)
2:30; 2:33; 2:47; 2:43
Emom 1:30 fs
3-215 2-235 1-255 1-265 1-285
Emom 5 min 4 rds
Row 250
20 back squat 95lbs
15 ghd sit-ups
2:50
2:45
2:40
2:35
Good stuff today!!
As prescribed with a little body building to start.
A: 135, 145, 155, 165, 175, 155
B: these 80 FS got me wobbling out the gym
One I can do without many subs, thanks Invictus! 👍
Warmup done ✅
A. FS every 2 mins
91kgx3, 97×2, 104×1, 111×1, 117×1, 104×7
B. Every 5 mins
250m single arm row
20 FS @43kg
15 V-ups
2’31, 2’33, 2’33, 2’29
Total- 10’06
Had to sub in v-ups as can’t really hang off the bar one handed! Good little push, have a good weekend team 👊