PERFORMANCE
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Followed by…
Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Then…
A.
Every 2:30 Minutes, for 10 Minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40-45% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps.
The band tensions should add about 25% of your 1-RM Deadlift tension at lockout.
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
24/18 Calories of Assault Bike
12 Kettlebell Deadlifts (32/24 kg)
12 Kettlebell Walking Lunges (32/24 kg)
A. 55# DBs w green band
B. 4 rounds w 55# DB and Push Press sub 4 lunges
A. 145
B. For time 4 rds
10 call row
10 kb dls 30s
10 kb alt lunges 30s
5:48
All row cal/hr over 1900
Tried to hit it sprinting. Limited time
I haven’t felt well for most of the last week so I just wanted to move this afternoon.
E6MOM
4 rounds
15 HR pushups
25 air squats
1000m row
I went slow and steady all the way through with rounds 5:35-5:50ish. It felt good to get some work in.
A. Every 2:30 x 4 DL x 10 125# no band B. Every 4 min x 5 24 cal row (no AB) 12 KB DL 35# 12 KB walking lunges (scaled to no weight for rounds 3,4,5 **swallowing my pride**) 2:38, 3:05, 2:56, 3:06, 2:52 I’m 2 months post c section and just cleared to work out again…. and it’s hard!!! I used this program last year recovering from my first c section but started 8 months after and had great results (got back to my old 1RMs within 3-4 months). I’m trying to get a jump on it to… Read more »
Way to go Amber, you can do this! And congrats on your sweet baby!
Thank you!!!
4 sets of
70# DB deadlift x12
70# WL x12
A
65% of 1RM = 225
4 x 6 – no bands
B
25 cal row + 28kg KB
4 rounds (whoops!)
3:32
3:45
3:30
3:30
Warmup done ✅
A. DL every 2’30 4×10
@90kg with black band
B. 5rds every 4 mins of
35 cal row
12 KB DL @28kg
12 KB walking lunges @28kg
2’01
3’07
2’35
2’35
2’32
Total- 12’50
First rd did 24 cal row and realised that was prob a bit too easy so converted 24 cal AB to 35 cal row. Rd 2 did an extra 11 cals to make up for rd 1. 28kg is max KB as well.
Great job as always
Thanks Mugu, you too!! Hope your starting to get back up to full strength!! 💪