PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Stationary Split Squats

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

Use the same load used on October 12, 2021 – which was your 8-RM. If you missed that session, use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.

B.
Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
Rest 5 minutes

Note times for both sets.

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Mecky
Mecky
January 1, 2022 4:58 pm

Using a 25 lbs WB
5:37 / 6:17

Aaron Z
Aaron Z
December 31, 2021 1:36 pm

B) 5:28/6:03 Rx

Chris
Chris
December 30, 2021 5:50 pm

A)
BSS with 35 DB’s
Went lighter to improve balance

Rows @ 95#

B)
Rx
5:29
5:22

Rows @ 3:00

WB’s 25/10/10/5

Toni Martos
Toni Martos
December 30, 2021 4:48 pm

A . Done 40-45kg bulgarian 45-50 kg row

B. Done rx
6:15/5:53

Michael Jones
Michael Jones
December 30, 2021 3:29 pm

4:27
4:47

Ryan Wingers
Ryan Wingers
December 30, 2021 11:28 am

A. 95# tempo split squat and bent over row
B. 5:57 & 5:43

Candy Olkey
Candy Olkey
December 30, 2021 11:26 am

A. 5 Sets
BSSx6 @ 30X1 – 40# DBs for all sets
Sup Grip BOBB row x 8 @ 21X0 – 55# for all sets

B. 2 Sets for Times – 7:16 / 6:45
50 Cal Row – 4:06/4:07
50 Wall Balls Shots – 1st set all broken up and messy, 2nd set 4 breaks and smoother
***31s slower than the last time we (I) did this on April 26, 2019

Last edited 4 months ago by Candy Olkey
Marco Garcia
Marco Garcia
December 30, 2021 10:54 am

6:44
6:43

Ivan
Ivan
December 30, 2021 10:07 am

Отличный комплекс.
1 – 5:20
2 – 5:40

Heather Knapp
Heather Knapp
December 30, 2021 8:15 am

8:23/8:52
Breaking in the new rower (50 cals all sub 5. Wallballs 🤮. Broke them into sets of 10).

Last edited 4 months ago by Heather Knapp
Bryan
Bryan
December 30, 2021 8:09 am

Rx 4:43, 4:49. Admittedly could have done a bit better on wall ball reps, don’t have a target in my garage 😬