PERFORMANCE & FITNESSĀ
Warm-Up.
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
Then…
A.
Five sets of:
1 Tempo Front Squat @ 32X1 + 3 Front Squats
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds
Build to the heaviest possible front squat complex.
B.
Four rounds for time:
10 Strict Pull-Ups
40 Jumping Squats (20/15 kg)
400 Meter Run
A. 4 sets
185,205,225,235
Done
B. 21:50 (stopped 5 cals short)
Subād 28 cal bike for run
A. Front squats 85#/105/125/145/155
Extensions with a 5# plate
B. Barbell on back and subbed 20 cal bike for run: 21:45
A. 265
B. 21:04
Welcome to 42 workout
42 minutes
42 ring dips
42 pull-ups
42 cal row
42 kb swings 80 lb
42 cal row
42 push presses 44 lb kb
42 cal row
42 single arm squats 60 lb kb
42 cal row
42 hand release pushups
42 cal row
42 toes to bar
Happy birthday!
Thanks janelle!
Happy bday!!
Happy Birthday
Thank you!
Thatās a lot of work for an old man Mike! š Happy bday!!
It totally is, and Iām feeling it esp after indoor rock climbing later that day!
Front Squat complex 265 lbs
WOD – RX
19:13
Pull ups 4-3-3 each round
Jumping squats with barbell in back rack sets of 5, but left barbell on my back between sets
Subbed 1,000 meter bike instead of run since there is a foot of snow from last night š between 1:45 and 1:55 each round
A. 5 rounds
Tempo FS x 1 @ 32×1+3 FS – 105,115,125,130,135
Seated DB Ext Rotations x 8 @ 2111- 5#
B. 4 Rounds for time – 21:59
10 Strict Pull Ups – 4,1,1,1,1,1,1 all rounds
40 Jump Squats with BB on back – all broken up š„š±š„ŗ
400m TM Run – 6-7mph 9:09 total run time
***Who thought 4 rounds of that s**t would be fun? Glad I have the option to sit today…DAMN that was soul sucking!!!
Good work and Iām glad I did the birthday workout instead!
80kg squat
27:31 two 10kg dumbells squat, 500m row instead of run
How is ā40 Jumping Squats (20/15 kg)ā?
With the barbell in back rack? Anyone knows?
Iām interested in the answer to this as well! Might just do two 20# dumbbells and call it good.
I just stuck an empty barbell in back rack, and did that
Starting from next week. If anyone has an idea about when the next training bloc is starting please do comment. Did a whole bunch of random movements and wods off the top of the head for two weeks just to get in the groove.