PERFORMANCE
Warm-Up.
“Mind Muscle” Full Body CARs Routine
Followed by…
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)
Followed by…
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20
Then…
A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B .
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar
A. 11 rounds
B. 2 rounds + 16
A. 13 rounds + 5 pull-ups
B. 3 rounds + 10 clusters + 4 T2B
Clusters were brutal, especially after 22.2 yesterday.
A.15 min 800m Run – TM – 4:28 AMRAP in remain time 5 Strict Pull Ups 10 Push Ups 15 AS ***7 rounds + 18 reps B. 15 Min 800m Run – TM – 4:11 AMRAP in remaining time 10 DB Squat Clean + Thruster @ 30#DBs 10 T2B ***3 rounds + 13 reps and by DB Squat Clean + Thruster…I’m sure they mean DB power clean + front squat + push press..or at least that’s how my body interpreted it.🥵😨🤣 C. 3 Rounds for quality GHD back ext x 10 with 2-3s squeeze at the top of each rep… Read more »
Trained yesterday but just did a bit of rehab on my right arm.
Warmup done ✅
A. AMRAP 15 mins
11 rds
B. AMRAP 15 mins
6 rds with SA DB and v-ups
Hey Al, how you doing??
What about the 22.2??
Great job on the Workout today!!
Hi, there was no barbell in the hotel gym that I was in last week so couldn’t do it. I’ll donut this week though 👍
Holy smokes batman…you killed this one! I definitely should have reversed the times on my runs! Just seemed like I wasn’t able to catch my breath at all on the second AMRAP.
Haha thanks Candy 👍