PERFORMANCE

Warm-Up.

“Mind Muscle” Warm-Up for Hinging Movements

Followed by…

Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over See Saw 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.
Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

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Javier Chagolla
Javier Chagolla
July 23, 2021 1:57 pm

A) 275, 315, 345, 295, 335, 365

No B, tore hand

Blake Shealy
Blake Shealy
July 23, 2021 1:33 pm

Completed 7/23

Last edited 4 days ago by Blake Shealy
Logan Harris
Logan Harris
July 22, 2021 5:25 pm

Only able to finish deadlift portion today.
315,345,375,320,350,380

Barefoot Squatter
Barefoot Squatter
July 22, 2021 4:01 pm

A- 275, 290, 315, 285, 305, 325
B- Rx 10:51
good bye forearms, twas nice knowin ya

Barefoot Squatter
Barefoot Squatter
July 22, 2021 4:02 pm

btw did the swings American, but how are these meant to be done? American or Russian?

Candy Olkey
Candy Olkey
July 22, 2021 4:12 pm

I think they leave the Russian/American swing up to the individual. I know myself that with age I’m almost always doing Russian. Especially today..do not need the extra stress on the shoulders. Plus I’m way more likely to use my glutes and hams instead of my back if I’m only going to eye level.
Outstanding work as always BFS!!

Janelle Winston
Janelle Winston
July 22, 2021 3:26 pm

So I am in the middle of guest madness. My mom was visiting for a week, my good friend came this morning, then my husbands family is coming tomorrow night and then my grandma is coming in the middle of that visit. So work outs will be shortened and different and random.

This morning needed to be quick!

Yesterday’s 8 min AMRAP

2 + 2 – I redlined real fast the. Had to hold on.

B. Today’s B though only 2 rounds and not for time as I was still recovering from A.

Barefoot Squatter
Barefoot Squatter
July 22, 2021 4:00 pm

partner wods!!!! jk – great job, yea A def doesn’t leave much in the tank for today’s B

Andrea De Vries
Andrea De Vries
July 22, 2021 5:46 pm

Getting the work in around visitors is always an experiment!! 👊🏻

Mugu
Mugu
July 22, 2021 12:26 pm

Yesterday clean and jerks
135-155-185-205-225

Today’s deadlifts (only have 285)
6-4-2,6-4-2.

Yesterday’s 8 min AMRAP
2 + 9 squats (With DB snatches)

Today’s workout
20/40 x3

10:40 RX

Barefoot Squatter
Barefoot Squatter
July 22, 2021 3:43 pm
Reply to  Mugu

fantastic work

Barefoot Squatter
Barefoot Squatter
July 22, 2021 3:59 pm
Reply to  Mugu

doesn’t look like u’ve missed a beat btw

Mugu
Mugu
July 22, 2021 4:26 pm

Body feels it. But mind strong, body strong haha

Candy Olkey
Candy Olkey
July 22, 2021 12:15 pm

A. Deadlift
175# x6, 195×4, 205×2, 195×6, 205×4, 215×2
***Shoulder rehab between sets

B. Yesterday’s 8 min AMRAP – modified for shoulder
50 Air Squats
40 KBS @ 16kg
30 GHD Sit Ups
***2 Rounds + 19 reps (all UB)

C. Swimming – Has become an everyday thing!

Barefoot Squatter
Barefoot Squatter
July 22, 2021 3:45 pm
Reply to  Candy Olkey

wow, serious stuff there – and love the part c!!!

Zachary Davis
Zachary Davis
July 22, 2021 9:21 am

A. Deadlift work. 65%-70%-75%-70%-75%-80%
335-365-385-365-385-415

B. Limited equipment did variation of fitness workout:
3 rounds
10 strict pull ups
20 hang power snatches(75)
250 meter row

9:26 the grip.

Mugu
Mugu
July 22, 2021 11:57 am
Reply to  Zachary Davis

Dude. Huge numbers. Great job.

Barefoot Squatter
Barefoot Squatter
July 22, 2021 3:45 pm
Reply to  Mugu

yo for real man

Ashish Suresh
Ashish Suresh
July 22, 2021 9:14 am

Deadlift
Set 1 – 40 kg
Set 2 – 60 Kg
Set 3 – 80 kg
Set 4 – 50 Kg
Set 5 – 70 Kg
Set 6 – 100 Kg

Chris Capozzi
Chris Capozzi
July 22, 2021 8:12 am

B). 12:56 Rx

PU Sets
UB
6/6/6/2
8/6/6

KBS Sets
15/10/10/5
4 x 10
4 x 10

R1: 3 min
R2: 5 min
R3: 5 min

Barefoot Squatter
Barefoot Squatter
July 22, 2021 3:45 pm
Reply to  Chris Capozzi

dang, ub 1st set of pull ups!

Chris Capozzi
Chris Capozzi
July 22, 2021 7:53 am

A).
250 x 6
275 x 4
300 x 2
255 x 6
280 x 4
305 x 2

Andrea De Vries
Andrea De Vries
July 22, 2021 7:13 am

A. Lbs. 115, 135, 155, 125, 145, 165
B. 9’02”, with orange band assisted kipping pull-ups on a hang board, and chest-height KB swings with 40lb KB

Barefoot Squatter
Barefoot Squatter
July 22, 2021 3:46 pm

super fast, great work