Two of the 3 Golden Tickets remain! Buy now for your chance to win!
Two of the 3 Golden Tickets remain! Buy now for your chance to win!
PERFORMANCE
Warm-Up.
Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 10 reps @ 2011 tempo
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 20 reps quickly
Then…
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed
B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Compare results to December 3, 2020.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row
30 Seconds of Inchworms
30 Seconds of Russian Baby Makers
60 Seconds of Tempo Alternating Cossack Squats @ 2111
Rest 30 Seconds
30 Seconds of Side Plank Per Side
60 Seconds of Alternating Deep Lunge Mountain Climbers
60 Second Wall Sit
60 Second
When the running clock reaches 18:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders
12 Burpees Over an Object
6 Sandbag Cleans OR Dumbbell Power Cleans
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Rows
9 Strict Handstand Push-ups
12 Russian Kettlebell Swings
NO EQUIPMENT OPTIONS:
Double Unders – Substitute Lateral Line Hops
Burpees Over an Object – Substitute Burpee Tuck Jumps
Sandbag Cleans OR Dumbbell Power Cleans – Substitute Ground to Sky Reaches
Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Rows – Substitute Superman Arches
Russian Kettlebell Swings – Substitute Plank Position Pike Jumps
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Tempo Reverse Snow Angels @ 2121
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
At home option done. 4 rounds, 5 rounds.
1×2@ 90% = 180 (Pr)
DT @ #75
8:48 (Pr – will up weight next time)
A.
135, 165, 185, 215, 245 x 1
B. DT
9:23
All time best is 9:09. So not too far off.
A. Deadlift
8×205, 6×245, 4×285, 2×320, 2×350
B. DT
7:14
A) 90% 350 lbs
B) Rx 10:36 (12/03/20)
Rx 09:03 (03/29/21)
Nice!
Deadlifts
5×5 @ 275#
DT
8:59 RX. New PR by 12 seconds. Still one of the hardest workouts I’ve ever done.
Had houseguests all weekend, so did the open workouts today:
21.3- 140 reps- 5 BMU with a band
21.4- 150#- had a minute left, but jerk form was terrible with 150, so decided not to push it!
Way to go on the open everyone!
A. Based off of 405.
I went up to 355 and this felt great today.
B. Done at 125. HPC are the limiter for me.
11:53
C. 5k row challenge day 24/25! This is far and away the most meters I’ve ever rowed in one month.
A. based 285; 150, 175, 195, 220, 245
B. 85#bb, 9:06
Some days you’re the bug. Other days you’re the windshield. Today was a bug day. 🦟
A.
Deadlift – based on 265#, stayed true to percentages instead of pushing above.
135-160-185-215-240#
B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
8:46 Rx! 48 seconds PR from 12/3/20.
Great goodness. Nice Work.
Nice job!
A. Deadlift – based off 250# 125×8, 155×6, 175×4, 200×2, 225×2 B. DT – RX – 14:36 (1:03 slower than last done 3/2020) ***105# is on the high end (78%) of my HPC, and my grip was still a little lacking after Saturday’s 21.3 & 21.4 I made a deal with myself (which is very similar to making a deal with the devil) that if I PR’d DT that I didn’t have to do accessory work…😈👿 C. 3 Sets for quality 10 Alt Birddogs – slow and controlled..using those obliques 60s Elbow Side plank – each side squeezing in and… Read more »
No time for DL today
DT 5 rds 155
12 dl
9 hang clean
6 push press
12:49
A) from 85 to 153kg (based on 170kg )
B) 14’30”
Still sore forearms from Friday 😖
Great work Matteo…I’ll second that with the poor grip today due to 21.3 & 21.4 on Saturday.