PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Three Sets of:
1 Round of the Following Dumbbell Complex
Rest 45-60 seconds
Dumbbell Complex (start in plank) =
– Right Arm Row
– Push-Up
– Left Arm Row
– Push-Up
– Jump to standing
– Dumbbell Clean
– Front Squat x 2 reps
– Push Press x 2 reps
Then…
“Keep it Steady”
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar
Compare results to January 11, 2021.
31:23 – scaled
Three rounds for time of:
800 Meter Run
10 Overhead Squats (105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar
OHS
8/2
10
4/3/0/2/1 – brutal round
TTB
15/5
15/5
15/5 – lost kip for last 6 of 60 reps
Total time was 30:24
95# for Overhead Squats
Everything else RX
Really wanted to give this a go, but with big family wknd coming up the risk reward wasn’t good if I, God forbid, somehow messed myself up… had to realize, as Marsellus Wallace would say, “that was pride effin with me…”
Did “Nancy” instead – 14:56
Did my own DB complex
35#
3×10
Curls
Push ups
Strict press
DB rows, L and R
Then
1000m row
10 OHS (95)
15 burps
20 V ups
24:15
Absolutely gassed
800 run
10 ohs 95
15 bar facing burpees
20 ttb
Round 1 6:30
Round 2 13:50
Round 3 22:55
Lost it on last round. Lunch was trying to come back up!
Good work people!!
A. Subbed 1k row for run
19:35
Great Workout!
Traveling yesterday, knocked DL out today:
Very happy with the lift- set ambitious numbers and hit!
A) 365, 410, 455, 385, 430, 475
B) 20/40, RX @ 9:27 (includes 60s rest b/w sets)
Warm done with shoulder rehab
“Keep it Steady” (modified for shoulder)
800m Run – 4:20 / 4:30 / 4:40
10 Landmine Squats @ 105#
15 Burpees over 16″ bench (2 foot jump over)
20 Knees to forehead on floor
8:37 / 8:48 / 8:03 = 25:28
***taking it easy on my shoulder has really taken a toll on the legs this week. But the shoulder (actually both of them) are definitely starting to feel better …just hold on a little longer legs!
25:27- only did 75# on OHS because I suck at those. Have a fantastic weekend everybody!
Didn’t record my January results… but this time:
800m run at 8mph on treadmill
OH squats at 65lb
Burpees Rx
TTB on rings
Splits were:
9’30”/17’25”/25’44”
Got my transitions dialled as I went
17:12 Rowed 1000m instead of running! 😔
That is insanely fast! 🤩