PERFORMANCE
Warm-Up.
“Mind Muscle” Thoracic Twists x 90 seconds each side
Banded Hamstring Pulses x 30 seconds per side
“Mind Muscle” Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Then…
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
For time:
100 Double-Unders
21 Deadlifts (205/145 lbs)
100 Double-Unders
15 Deadlifts
100 Double-Unders
9 Deadlifts
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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…
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 30 Second Run/Bike/Row at 70-80%
Station 2 – 45 Seconds of Air Squats
Station 3 – 30 Seconds of Burpee Deadlifts
Station 4 – 45 Seconds of Plank Hold
When the clock reaches 25:00, perform the following…
Three sets of:
20-30 Banded Good Mornings
20-30 Banded Face Pulls
20-30 Banded Triceps Extensions
30 Second Side Plank Each Side
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
A. 275# hip thrusts; 155# bb row
B. 5:52 Rx
Hip thrusts no weight
Bent over row with 105
Workout was
7:08 RX.
Double unders ate me up. So many trip ups.
Must work on fatigued DU.
A. Hip thrusts done at 315×6
Barbell row done at 175×6
B. Rx: 5:03
Deadlifts all UB
A couple of trips each round of DU
Ludicrous hip thrust volume and metcon time! Happy Thanksgiving to u and fam, hope all is well
A)
BB Hip Thrust – new movement for me
4 x 6 @ 155# (2), 175#, 205#
BB Row
4 x 6 @ 115#, 135#, 145#, (2)
B)
205# DL
Subbed 200 SU for 100 DU
8:12
R1: 15/6
R2: 12/3
R3: Unbroken
Tripped 15 – 20 times… ~10 in round 3… brutal.
Yesterday’s
A1. Hang Clean X 2 @ 85#, 90, 95, 100
A2. Hang Clean + Clean @ 105#, 110, 115, 115, 115, 115
B. E4M for 16 min – 3:03 / 2:59 / 3:05 / 2:58
15 Cal AB – 1:28 / 1:20 / 1:17 / 1:11
5 Cleans @ 100#
Warm up ✔️
A. 4 sets
Hip Thrusts : 200 lbs
Supinated rows : 180/180/180/180lbs
B. FT
200lbs DL: 15/6, 15, 9
DU: 20/20/10/20/20/10
3x 25/25/25/25
09:10
For some reason my legs did not want to wake-up for the DUs. Only have access to 200lbs atm ?
HIP THRUSTER
235lbs
BARBELL ROW
135lbs
Wod: 8’53”
100 Du Ubk
8-7-6 Deadlift 205lbs
40-35-25 Du
9-6 Deadlift
35-35-30 Du
6-3 Deadlift
Warm up ✔️
Strength :
hip thrusts : 150/160/170/170kg
Supinated rows : 70/80/90/90 kg
Workout : 5’37
Deadlift 14-7/10-5/9
good god, i can’t even DL what u hip thrust