PERFORMANCE

Warm-Up.

“Mind Muscle” Warm-Up for Hinging Movements

Followed by…

Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed

Followed by…

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Then…

A.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

B.
For time:
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups

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Chris Capozzi
Chris Capozzi
July 22, 2021 11:59 am

Correction on B below:

30 power cleans @ 135# for time @ 3:03

Chris Capozzi
Chris Capozzi
July 18, 2021 8:58 am

A)
225
245
255
265

Felt good – prefer this style of rep to cycling for strength development

B)
Short on time.

Rx Grace @ 3:03.

6/3/21 singles

Candy Olkey
Candy Olkey
July 16, 2021 2:45 pm

Yesterdays A. Bench Press x 5 (based off 150#) 115×4, 113×5, 113×4, 111×5, 111×5 ***These DID NOT go as planned. 115 for 5 reps isn’t usually a problem, but today I really struggled! B. For Time – 17:15 800m Run – 4:25 40 Kipping HSPU – 10/10/6/7/5/2 40 Strict Stationary Dips – 10/7/7/7/5/4 800m Run – 4:15 ***Had to scale on this one..the arms just really didn’t have a lot of juice today. C. 2 Rounds for Quality 30 Landmine Squats (10 narrow stance, 10 hip width, 10 wide) @ 85# 10/side – Banded Birddogs 20 GHD Hip ext +… Read more »

Blake Shealy
Blake Shealy
July 16, 2021 8:05 am

A. 4×5 DL @ 365, 405, 415, 440

B. 1000m @ 3:30
30x PC @ 135 (10, 8, 7, 5) … improving
15 strict chest-to-bar PU
Time: 10:50

Last edited 11 days ago by Blake Shealy
Andrea De Vries
Andrea De Vries
July 16, 2021 7:04 am

A. Worked with 115lb
B. Scaling: 135 reps on the ol’ Jane Fonda rower, PCs at 185, and ring muscle up transitions on low rings – 12:09, with PCs at 10/10/10

Andrea De Vries
Andrea De Vries
July 16, 2021 9:05 pm

😂 looking at this again. 185?!? Some crazy post-workout nonsense in those typing fingers. 85lb. Not 185, good god.

Al Fraser
Al Fraser
July 16, 2021 1:50 am

Warmup done ✅

A. DL x5 @70%
140kg

B. FT
1000m row
30 PC’s @ 42kg
15 banded ring MU’s

9’38

Tried 1 PC @61kg and was in too much pain with my wrist so dropped the weight and just went through the motions

Blake Shealy
Blake Shealy
July 15, 2021 6:28 pm

What’s a good replacement for muscle ups? Never done these…

Laine
Laine
July 15, 2021 9:36 pm
Reply to  Blake Shealy

You can check out the fitness section: strict muscle ups.