PERFORMANCE

Warm-Up.

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Followed by…

Every Minute on the Minute for 3 Minutes (3 sets):
6 Shoulder Press
6 Alternating Reverse Lunges w/ Bar in Overhead Position

Followed by…

Tabata x 4 sets (2 minutes):
20 seconds Jumping Lunges
10 seconds Hold w/ Legs in Jerk Receiving Position

Then…

A.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 14 minutes (7 sets):
Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk

B.
Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

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/Jumping Jacks
30 seconds of Side Plank Each Side
Rest 30 Seconds

Immediately followed by…

Two sets of:
45 seconds of Smurf Jacks
45 seconds of Deep Lunge Mountain Climbers

Immediately followed by…

Two sets of:
30 seconds of Running Man Line Jumps
30 second Nose to Wall Handstand Hold

When the running clock reaches 20:00, perform the following…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 10-15 Tempo Single Leg Hip Bridges (Right) @ 2112
Station 2: 10-15 Tempo Single Leg Hip Bridges (Left) @ 2112
Station 3: 30 seconds of Frog Pumps
Station 4: 30 seconds of Strict Handstand Push-Ups OR Seated Dumbbell Press

When the running clock reaches 35:00, perform the following…

As many rounds and reps as possible in 15 minutes of:
15 Calorie Bike or Row OR 200 Meter Run
15 Push-Ups
30 Jumping Lunges
Rest 30 seconds

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.

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Luke Tipton
Luke Tipton
May 4, 2021 8:36 am

A. 3 sets of Push Press in bottom of Split Jerk x 5 E90″OM
125, 135, 145

Split Jerk E2MOM
2×175, 2×185, 1×195, 1x 205, 1x 205, 1x 205, 1x 205
*Kept it light to avoid elbow pain which was still present but not terrible.

B. Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters (144.8, 144.7, 146.5)
Strict Handstand Push-Ups x Max Reps (51, 40, 38)
Rest 3 minutes between sets.

Janelle Winston
Janelle Winston
May 3, 2021 9:59 pm

A. 35, 65, 75

Jerk:
115, 125, 130, 135, 140, 145, 150, 155, 160 (10# PR) 155 felt amazing so jumped to 160. I was second guessing myself hut caught it and stood it up so win, win!

B. 8, 12, 12 – last two rounds, added 3/4” pad under my head.

Logan Harris
Logan Harris
May 3, 2021 5:02 pm

A. Got to 235# and tweaked shoulder a bit, so stopped.
Did 3k row instead of B given shoulder

Rafael Barros
Rafael Barros
May 3, 2021 4:05 pm

B: 17, 15, 12 SHPU

Mike Slagle
Mike Slagle
May 3, 2021 4:05 pm

I totally skipped over a1

A2. Done as push jerks
Up to 185. Failed at 195

B.
Row: 1:46.6, 1:44.4, 1:42.1
44 lb zpress: 15, 16, 16

C. Travis’s core workout 8

Last edited 8 days ago by Mike Slagle
Jon F.
Jon F.
May 3, 2021 3:06 pm

A. 195 lb
B. SHSPU to abmat 10/10/10

Anika Tipton
Anika Tipton
May 3, 2021 1:08 pm

A1. 65#/85/105
A2. 2×125#/2×125/1×140/1×140/1×145/1×150/1×155
B. 7 shspu/8/9- done to an abmat on top of a plate.

Last edited 8 days ago by Anika Tipton
Candy Olkey
Candy Olkey
May 3, 2021 11:56 am

LOVE this WU! Gets the shoulders all nice and toasty! A. Split Jerk based off 140# 115×2, 115×2, 120, 125, 130, 135, 140(f,f), 135, 137(f,f) ***These felt sooooo much better than last week! Totally forgot about doing the PP in Jerk position.😭 B. 3 Sets for max reps against 3 min clock Row 500m – 2:13/ 2:10 / 2;08 Strict seated DB press @ 30# DBs – 8 / 8 / 9 Rest 3 min between sets C. 3 Sets for Quality – 55# / 65 / 75 10 Overhead Squat 10 Back rack front foot elevated split squat (each… Read more »

Jeremy Hammock
Jeremy Hammock
May 3, 2021 10:41 am

Warmup done
Emom 1:45
Split jerk
2-215 2-225 1-235 1-245 1-255 1-265 1-275
Did 275 last week and this week for 1. New PR
Will attack rx this afternoon

Candy Olkey
Candy Olkey
May 3, 2021 11:46 am
Reply to  Jeremy Hammock

Congrats Jeremy…well done!

Dris
Dris
May 3, 2021 6:19 am

A. Push Press: 105, 135, 150
Split Jerk: 205, 205, 230, 230, 245, 250, 255

B: strict HSPU: 13, 14, 12. 39 total