PERFORMANCE
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 8 reps @ 75+%
*Set 5 – 8 reps @ 75+%
*Set 6 – 8 reps @ 75+%
Rest as needed
The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 10 reps.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
6 Burpee Box Jump-Overs (24″/20″)
12 Kettlebell Swings (24/16 kg)
A) 95-95-115-115-125-135x
B) 6 Rds; HSPU w/ 1 Abmat, Burpee Box Jumps (don’t have the space for “overs”), 53lbs KBS
Very fun day
A.
Last 3 sets were 65, 75, and 8 reps on final set of 80
B.
5+9. Had to do dbl KB’s push press with 16KG
A. 3x 105,115,115; 8x 130(8), 135(7 only), 135(4 only – roasted)
B. 8 + 4 Rx
A. 3×115# done but hard
B. scaled hspu with green+ red band 25# band tension 7 rds even
3×8 #60
5rds+6
A)
95 x 3 x 3
100 x 2 x 8
100 x 1 x 7
B)
With kipping HSPU (1st 6 = strict) – all else Rx
5 rounds + 7 reps
hi everyone – happy new year. Just checking with the KB swings, do you do the American or Russian?
American unless specified
3×8@65 is a Pr for me ☺️
B)
6+4
Did box pike push-ups and #16kg
A: 120#
B: 7 rounds + 12. Kept a steady pace.
A. Done 47,5 kg last set 50kg
B. With 28kg kb
6rd + 4rep
Strict presses
1-95×3
2-115×3
3-125x 3
4-6- 125×8
12 min AMRAP
Used the 125 bar for HSPU.
6 full, plus 10
A. BB Shoulder press (strict)
3x @ 105
3x @ 120
3x @ 130
8x @ 140
8x @ 145
8x @ 150 (split into 5 + 3)
B. Metcon- max rounds in 12 min: 6 rnds + 8 reps
4x pullups (strict, replaced HSPU)
6x burpee box jump-overs (24″)
12x KB swing @ 24 kg
Enjoyed today. Still a slight tweak in left delt, but it subdues by 2nd set. One of my better shoulder workouts!
3×8 @115
5rds rx
Warmup done ✅
A. SA shoulder press
22kg x3, 24 x3, 25 x3, 26 x8, 26 x8, 26 x8
B. AMRAP 12 mins
4 SA Z-press @22.5kg
6 BBJO’s
12 SA KB swings @24kg
7rds +5
Good fun and only had to adapt slightly 👍
C. Travis’ core workout #1
Nice job man.
How’s the recovery? When will you be double arming stuff again?
Thanks Mugu 👍 The recovery is going well but it is very long and the physio won’t let me do anything too early. Still in a sling for another 2 weeks, so no lifting anything. Then for 6 weeks after that a max of 1-2kg max, and after 12 weeks I can then start lifting heavier again!