PERFORMANCE & FITNESS
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Double-Unders
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Assault Bike (calories)
did yesterdays
e3mom 2 pc + 2 clean + 2 front squat
105-115-125-135-145-155# up to 135 smooth and fast 155 struggle bus for the 2nd clean + frontsquats
B. Conditioning scaled
e4mom
20 cal echo bike
10 bar facing burpees
5 cleans 135
2:32-2:36-2:50-2:48 all power cleans
Db floor press 40s
Banded overhead tricep extensions
Du/run 250
Spu
Run 25
Shins were hurting halfway through du so switched to running 250m
1. 20-25-30-35
2. 20-20-25-20
3. 91-80-run-run
4. 12-12-12-12
5. Run-run-run-run
Didn’t keep count on todays rep, but I FINALLY GOT DOUBLE UNDERS!!!!
And I did yesterday’s clean sets since I missed it.
Warmup done ✅
E90 secs 60/30
DB floor press @20kg
Banded OH tricep ext
DU practice
Banded strict pull-ups
Assault bike
Didn’t keep track of reps/Cals each round whilst moving round the gym. Felt like a great little circuit to build a bit of strength in my right arm and give me a bit of confidence back 💪