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)
A) 275, 315, 345, 295, 335, 365
No B, tore hand
Completed 7/23
Only able to finish deadlift portion today.
315,345,375,320,350,380
A- 275, 290, 315, 285, 305, 325
B- Rx 10:51
good bye forearms, twas nice knowin ya
btw did the swings American, but how are these meant to be done? American or Russian?
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!!
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.
partner wods!!!! jk – great job, yea A def doesn’t leave much in the tank for today’s B
Getting the work in around visitors is always an experiment!! 👊🏻
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
fantastic work
doesn’t look like u’ve missed a beat btw
Body feels it. But mind strong, body strong haha
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!
wow, serious stuff there – and love the part c!!!
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.
Dude. Huge numbers. Great job.
yo for real man
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
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
dang, ub 1st set of pull ups!
A).
250 x 6
275 x 4
300 x 2
255 x 6
280 x 4
305 x 2
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
super fast, great work