PERFORMANCE
Warm-Up.
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
Followed by…
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ box)
A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 190 *Set 2 – 5 reps @ 225 *Set 3 – 5 reps @ 260 *Set 4 – 5 reps @ 290 *Set 5 – 3 reps @ 310 *misread this portion of the workout as 5 reps for each set. No wonder it got crazy hard on the last two sets… Followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 10 reps @ 70-75% one set, 5×240* *Was shot after doing part A1 incorrectly. B. 22.1 7+2 w/… Read more »
B)
3 Strict Pull Ups + 3 Strict Ring Dips
12 Alternating Single-Arm Dumbbell Snatches (40 lbs)
12 Dumbbell Box Step-Overs (40 lbs to 20″ box)
4 rounds + 15 of 27 reps
I only had time for A today.
Up to 305
Sets done at 255. I could only get 6 reps each set there.
A)
135
155
185
200
210
165 x 2 x 10
Set off 235#
Scaled did 3 weighted ghd sit-ups, 30# db-got 3 rounds + 3 reps
A off of 247.5 135×5 160×5 185×3 210×2 220×2 1×10 175 stopped wobbly
B. Scaled banded bmu green band 35# db and 20″ box (tried 50# the first rd and rx bmu got 1 bmu and had to switch did the snatches and 1 step over and had to switch)
4+ 4 stepovers
A1. Back Squat – based off 190# 110×5, 130×5, 150×3, 168×2, 172(f,f) A2. Back Squat x 10 – 115#, 135 ***Just did back squats on Sat, not sure if hips are still tight from that or if the fact that my calves feel like I’ve never run before after yesterday’s mayhem, but today did not go as planned for the BS. B. AMRAP 12 min – 4 rounds + 11 reps 3 BMU – from a very tall box 12 Alt DB Snatch @ 35# – all UB 12 DB BSO @ 35# DBs/20″ – first 2 rounds UB then… Read more »
A. Worked up to 235lbs, then 185×10
B. AMRAP 12min:
3 pull ups
3 ring dips
12 alt DB snatch (50lb)
12 DB Box Step Over (2x 50lb / 20″)
4 rounds + 2 reps
A. Back Squat
155×5
185×5
215×3
245×2
260×2
215×10
215×10
B.
RX – 3 rounds + 3 + 12 + 6
Box step overs are super challenging, especially when grip is work out from MU and snatch!
A.Back squat off 265# PR
10×190#
B. Subbed muscle up w/ chest to bar on rings
Box at 20″
3rds + 19
A. loosely off 425
5 x 225#
5 x 275#
3 x 325#
2 x 365#
2 x 395#
2 x 10 @ 325
B. AMRAP 12 Min
5 Strict Pull Ups (2 sec up, 2 sec down)
12 DB Snatch alternating 50#
12 DB Box Step Ups 35#s @ 20″ (Legs shot, just getting back into squatting)
5 rounds + 6
💪🏼
Loved the Whole training today!!
Back Squat 100kg x 10 RM
Workout
3 Strict Pull Ups + 3 Dips
12 DB Snatches 22kg
12 Steps 22kg
Score: 6 Rounds
Warmup done ✅
A. BS every 2 mins based off 150kg
83kg x5
98 x5
113 x3
128 x2
135 x2
Then 113 2×10 every 3 mins
B. AMRAP 12 mins
3 horizontal SA ring rows + 3 SA bench dips
12 SA DB snatch @22.5kg
12 DB BSO’s @22.5kg SA 24”
4 rds + 11
Grip strength certainly disappears quickly on this one!!
Waking up early, Al, great job on the workout!!!
Not too bad, up at 0530 every day to train but I’m 🇬🇧 the time makes it look early!
Yeah, it really makes. I’m overseas too, man (🇧🇷), let’s see where the march 2nd workout takes us!!