PERFORMANCE
Warm-Up.
Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side
Followed by…
Single-Arm Hang from Bar x 10-15 seconds per side
Over the Shoulder Barbell Stretch x 30 seconds per side
Followed by…
Three sets of:
Static Ring Holds (in lockout/top position) x 15-20 seconds
Rest 10 seconds
Static Ring Holds (in catch/bottom position) x 5-10 seconds
Rest as needed
Then…
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses (55/35 lbs)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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:
90 Second Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Inchworms
60 Seconds of Ground to Sky Reaches
60 Seconds of Tempo Alternating Cossack Squats @ 1111
30 Seconds of Plank Position Pike Jumps
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Every 10 minutes, for 40 minutes (4 sets of):
Run 400 Meters OR Bike/Row 60/45 Calories
10 Dumbbell Cleans
15 Dumbbell Shoulder to Overhead
20 Pull-Ups
Rest the remainder of the interval
NO EQUIPMENT SUGGESTIONS:
Run/Bike/Row – Substitute 60 Seconds of Smurf Jacks AND 60 Seconds of Running Man Line Jumps
Dumbbell Cleans – Substitute Burpee Jump Backs
Dumbbell Shoulder to Overhead – Substitute Tuck Jumps
Pull-Ups – Substitute Plank Kick Throughs with Hand Tap
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
B
7rds
(Should have broken up MU to sets of fast twos. Push Press done with 40lbs)
A. Back Squat E3MOM
5×260, 3×275, 1×295, 5×275, 3×295, 1×310
B. E5MOM for 3 rounds
Row 40 calls
30 wall balls
3:19, 3:27, 3:21
C. 3 rounds for time:
12 GHDs
2 15’ Rope Climbs
4:52
A. 95,115,130,140,150×3, 155×2(couldn’t get 3rd)
B. 5 + 3 with ring MU singles and 50# DB.
MUs we’re going good and thought I was taking too much rest, so reduced in round 5 then failed a bunch of attempts on round 6. TTB UB first 4 rounds, then 6,2; PP UB.
Did 3 sets of 3 to find 3rm
95-135-155 (went up easier than I thought)
Workout
Did 5 rounds for quality
4 strict C2B pull ups
4 dips
8 toes to bar
12 strict press (50s)
Good pump for sure
A. SSP
55, 65, 70, 75, 75, 80
B scaled this in pretty much every way possible.
At home so low bar with no head space.
4 ring rows/ 4 ring dips.
8 TTB
12 DB PP – 25#s wanted to be careful with unstable weight with the elbow/wrist issues I am having.
6 + 4 rows/dips
C. Ran for a bit on the TM. Feeling discouraged with the injury. Was hoping to do well in the Open this year and it keeps getting derailed. 🤦🏼♀️🤦🏼♀️
Unsupported strict press
3-145
1-165
12 min amrap
4 strict pull-ups
8 toe to bar
12 pushpress 40s
8+9
A. Worked up to 170#x3 push press
B. Still working on MU’s, completed my first actual kipped muscle up ever! I proceeded to get 4 total, on the sets I could not perform MU, I did 2 strict PU’s to 1 MU rx’ed.
4+1.
That’s awesome, congrats!! Great feeling when u nail it, isn’t it?
I was excited! Thanks for the reply.
Nice job Jameson!!
Great job on the BMU! It’s so fun to get them 🙂
Nice work brother!
Yesterday’s workout
A. squats up to 325. These felt great today even in my 20 degree garage!
B. Rx: 10:38
Rows were paced to help Wbs.
20 degrees… woof!!! I see it hasn’t affected ur squat #s, way to still get at it!!
Kudos for still get it in despite the weather! This arctic air can go away anytime soon.
Warmup done
A. Unsupported SP x3 every 3 mins
Worked up to 60kg
B. AMRAP 12 mins
4 ring MU’s (small band in-between)
8 TTB
12 DB PP @25kg
5+2 rds
Felt like a tough slog that one in my freezing garage gym! Subbed in supported ring MU’s as haven’t got bar MU’s yet. Knew the PP we’re going to be tough and they were, thought about dropping weight but just got on with it. First round PP UB all others 8/4