PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Then…
A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Compare results to January 21, 2020
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
200 Meter Jog
30 Seconds of Side Plank Reach Throughs (per side)
Rest 30 Seconds
Immediately followed by…
Two sets of:
30 Seconds of Smurf Jacks
60 Seconds of Sampson Pulses per Side
Immediately followed by…
Two sets of:
40 Running Man Line Jumps
60 Seconds of Overhead Carry
When the running clock reaches 20:00, perform the following…
Against a 3-minute running clock…
300 Meter Run
20 Farmer’s Carry Walking Lunges
Max Reps of Single-Arm Dumbbell Shoulder to Overhead in the remaining time (switch hands every 5 reps)
Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes.
When the running clock reaches 44:00, perform the following…
Three sets of:
30 Seconds of Hip Bridges
30 Seconds of Banded Hamstring Curls
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Up to 165# on the strict press.
15, then 13 reps at 135#
12:30 on Helen with 33kg KB and a treadmill (slow today after being off two weeks and not following a diet, unless beer and meat is a new diet).
A. DND to shoukder pain
B. DNF due to knee pain.
Essentially an active recovery day.
Did 5/3/1 shoulders
115×3
135×3
155×6
B) 9:50
A. Didn’t do. Tired after a long day and was having stomach issues as well as a fierce headache.
B. Helen.
9:24 – outside PR is 8:50. Everything UB, just super slow on the runs.
Next time.
Hope you’re feeling better!
great job on Helen despite the headache and stomach hurting! Hope tomorrow’s goes better for you!
A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
145, 155, 165, 175, 180
E3MOM for 6’
Push press x 16, 13
B. 9:31
Heck of a strict press! I would love to be around 180#
For real!
Been a while
Busy month
Worked to 165 one rep max (ties PR)
Couldn’t do full Helen due to limit of equipment and location
So did 21 and 12. And some shoulder accessories.
Wow, you people are impressive!
52.5, 55, 57.5, 60, 65F
12/52.5, 13/52.5
I wish I started the workout earlier in the day. It’s finally hot in Portland.
“Helen” 13:48. The first round was tough – my wife accidentally locked me out of the house for a couple minutes 😉
A. 90#/100/105/110/115(x)
Push press: 15@90#/10@100#
B. 10:56
Killer press!!!
A) 1RM 155,
11/14 @125
B)Helen, 10:28 (500m row)
A. Did DB Press
55’s x 8, 7, 7, 6, 6
B. 13:45 w 70# KBS
Nursing a junky achilles and hip so had to change it up a bit.
Against a 3-minute running clock, complete five sets of:
— 1 minute of Burpees: 20/15/11/13/11
— 20 KB Farmer’s Carry Walking Lunges (35s)
— Max Reps of Pushups: 19/15/7/0/0
Humidity in VA took my soul.
Holy F$$k…it’s Teddy….this is awesome!!!! How are you? I’m so glad you’re back!!!! Woo-hoo everyone…Teddy is in the house!!!!
Good to hear from you Candy! Doing well for the most part. Like most, I’m still learning how to adapt to a new “normal,” and this includes the best way to workout (I cancelled my gym membership months ago). Keep me accountable though, I’ve been following all these months but just haven’t made the habit of posting!
A) work up to 1rm strict should press
115/130/140/150/160 5# PR
2 sets max reps @ 130#
21 reps / 20 reps
Helen
3 rounds
400 m run
21 kB swings (24 kg)
12 pu
8:28 RX … PR!!!
Nicely done!
Great work John! Incredible work on the push presses!
Great job John!!
PR star!
Great WU as always Michele!
A1. Strict Shoulder Press x 1 – 70#, 75, 80, 85, 88 (1# PR)
A2. Max Push Press @ 75# – 22 / 20
***Wasn’t sure how Helen was gonna go after all those PP…
B. Helen – RX – 9:18
400m Run – outside 1;56/1:58/2:08
21 KB swings – all UB
12 kipping Pull ups – UB/UB/6,6
***57s slower than in January, but I ran on the TM in January. Today was only 6 seconds slower than my fastest “outside” Helen which was 2 years ago. Not bad for an old lady!
Glad you liked it! Can you hang the entire 60 seconds unbroken? Lifetime goal = 3 minutes unbroken! Crazy, I know!
I can hang prorated very well…probably not 3 min well…its the supinated that I struggle with. For some reason I get very lite headed hanging. Now…if we were talking handstand hold…heels on the wall…i got 3+min…lol
Funny you should mention the light-headedness. I had that start happening a couple of years ago too but it never did when I was younger. I’m going to investigate this further.
Well done! Congrats on your PR! I should have went to 157.5 instead of 165 🙂 I might have got that one. Incredible work on the push presses! Those are monster numbers!
Fantastic time candy!!!
Great job Candy!
A. 125, 135, 145, 147.5, 155 (pr)
Push press at 125
9, 8
B. Metcon done with 44 lb kb and strict pull-ups
9:24
PR STAR!!!
I was going to say that too! 🙂
Nice pr bro!
A)E3MOM
BENCH PRESS
8 SET X 5 REP (65%1RM)
A) FITNESS
-10 DUAL DB PRESS 14 KG (TEMPO)
-6 STRICT PULL UP (TEMPO +5KG)
-DUAL DB FARMER CARRY 24KG
B) HELEN. (12’52”)
1000 MT BIKE
21 KB SWING (20 KG)
12 BUTTERFLY PULL UP (UB)
Helen on a mountain! I love it!
Helen
10’42”
Warmup done
Emom 2:15 bench
3-225 3-235 3-245 3-255 1-275
Helen
Run 500m
21 Dual kB swing 25lbs
12 kipping ctbpu
Time 9:01
57,5 RM strict
12 12 max push press at 52,5
12.30 helen
Hello!
I have a question…
Does the new programming cycle begin today?
Yes, for the shoulder press, this is the end of one cycle and the beginning of another. And a retest of my favorite old school workout! Enjoy!
P.S. Anytime you see a 1RM, that is a clue that a cycle is restarting!
Thank michele vieux ?
Did a personalized one
5×5 bp up to 100 kg
20 min alt emom:
19 assault bike calories
20 push up.
Felt really good.
Good luck on Helen today everyone! ??