PERFORMANCE
Warm-Up.
One set of:
Run or Row x 800m, nasal breathing only
Followed by…
Two sets of:
Glute Bridge Walkout x 4 @ 4141 tempo
Seated Banded Row x 15-20 reps
Then…
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
A. Back machines
B. Hate DLs: 12:59
Yesterday’s B.
Had a very limited time and the forest fire smoke is thick and gross at the moment so no running outside.
16 min AMRAP w/ a partner
10 Cal AB
10 Box jump overs 24″
5 SHSPU
Did alone so 1:1 rest work.
6 rounds
1:24, 1:24, 1:24, 1:26, 1:26, 1:26
I read about the fires this morning. So sad to hear. Sorry that your area is effected.
225# across, 115# across. Rx 7:42
B: 7:34 rx weight/16 cals on bike
A. Hip thrust: 225,245,255,275
Row: 135,145,145,145
B. 7:38 Rx with treadmill run(7.5/7.8, 8.0, 8.0,8.5,9.0)
A.
hip thrusts 165-185-205-225
rows 95-105-115-120
B. Rx 8:21
dl 10-6-5/ 10-5/ 9
Warmup ok
A. Ok.
B . 7:51 rx
A.
BB Hip Thrusts x 6 @ 20X1 – 195# / 205 / 215 / 235
Sup Grip BO BB Row x 6 @ 2111 – 65# / 75/ 85 / 90
***Note to self…start at 215 next time!
B. For Time – RX – 8:59
21 Deadlifts – 15/6
400m Run
15 DL – 10/5
400m Run
9 DL – UB
400m Run
***Runs outside approx. 2:20/2:20/2:14 (approx. round times 3:10/3:10/2:39)
***7s faster than last year and only 30s slower than TM pace done previous years
A. Elevated Hex Bar DL 440/490/530/530
Sup-Grip Bent over barbell rows 45/65/95/115 (need to go heavier)
B. 21 DL 205#
500M Row
15 DL 205#
500M Row
9 DL 205#
500M Row
7:32
UB on DLs
Rowing instead of running due to heat
Skipped the hip thrusts never been a fan
Rx 9:41
RX: 11:50
A. Ok
B. Rx 7:46
A. Barbell Hip Thrusts @ 185
Subbed tempo strict pull-ups @2111
B.
11:35 RX’d
Guys what does 6 reps @ 20X1 mean?
and 6 reps @ 2111 just means 6 reps with 2111 tempo?
20X1 is the tempo…just like 2111. 2 is the descending pace, 0 means no pause in the bottom, X means quick/powerful/thrust and 1 is the pause at the top.
2111 – 2 second descend, 1 second pause at the bottom, 1 second ascending, 1 second pause at the top.
Thanks so much! I guess I could’ve googled 😛 but thanks you so much for taking time appreaciate it!
I’m so confused now… just check out Fitness Program also, how does it correspond to Performance? Is it like scaled version of performance? I certainly lack some skills e.g. Double Unders, MU etc. but can do hevier weightlifting pullups etc. so I scale/substitute some things but some I do RX
Yes, fitness is less complex and sometimes scaled down for people unfamiliar or lack the foundational strength for OLY lifts.
Thanks Justin! Meanwhile I read little bit also about differences. It has also emphasis on minimal equipment. Cool, I will not over-complicate and try Performance for a while and scale as needed. Lets see how it goes. Best, Kosta