PERFORMANCE
Warm-Up.
Followed by…
Pronated Grip Hang from Bar x As Many Seconds as Possible
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Followed by…
Supinated Grip Hang from Bar x As Many Seconds as Possible
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps
*Sets 1-4 = @ 70%
*Sets 5-7 = @ 75%
C.
Three rounds for time of:
400 Meter Run
9 Strict Handstand Push-Ups
15 Ring Dips
21 Push-Ups
A. 160, 160, 160
B. 1-4 @ 185
5-8 @ 200
C. 13:44
A. I screwed up my shoulder somehow, so did back squats instead:
Sets #1-4- 165#x 2
Sets #5-7- 175 x 2
B. Kept the structure of the workout similar, then plugged in all lower body stuff:
3RFT
Run 400
10 alt db reverse lunges – 35#
20 box Jumps – 20”
30 air squats
15:04
A. 115,135,155 – these feel strange
B. 175,185,195,195,205,205,205
C. 13:14 Rx – push-ups died out completely!
A. @ 135#
B. @170-175, 185
C. 12:14 subbed 400m rows
warmup done
A. 125 jump to split, jerks 4×2 147.5 3×2 157.5
B. scaled with a green band for HSPU 25:52 oof should have scaled more. Thought I would be btwn 15-20 min
A. Jump to Split x 3 – 85# B. Split Jerk x 2 – 100#, 100, 100, 100, 105, 105, 105 C. 3 Rounds for time – 15:03 400m Run – TM @ 6.5-7mph (total run time 6:30) 9 Kipping HSPU – all UB 15 Kipping Ring Dips – 7/4/4 21 Push Ups – 8/8/5 D. Rowvember (day 7) “Simple is Easy, Right?” Row 10 min @ 20spm – 2038m / 112 cal / 21spm rest 2 min Row 10 min @ 26spm – 2054m / 114 cal / 27spm ***Interesting! I’ve been told in the past to slow my… Read more »
1st workout back from vacay, so I greatly appreciate the 70-75% volume A – 125# B – 145#, 145, 150, 150, 155, 155, 160 C – Rx 13:12 – even trying to keep it steady I smoked out halfway thru rd 2 @Mugu – sorry didn’t get back about the cramps, was busy with work and packing for vacay, but to answer: 1 – I would never take offense to that question or from anyone here, you’re all my partners in pain : ) 2 – hydration may play a part, I’m very well hydrated before the workout but I… Read more »
Do you take any magnesium? I pretty much take it every night. It really helps me fall asleep and also helps relax my muscles. I was waking up feeling like I slept all tensed up without really any relaxation and discussed it with Michele and she suggested trying the magnesium..it’s been more than 2 years and I wouldn’t be without it! I also have restless leg syndrome and it really helps with that! I purchase Puori M3 (it used to be PurePharma, but changed the name to Puori) Anyway..I take 1 on rest days right before bed and 2 on… Read more »
tyvm Candy, i do not take magnesium but am starting now that u’ve mentioned it (popping one right now actually). perfect timing since i see FS on deck for tomorrow, granted i’ll likely need to give it time to build up in my system. and re salt, i don’t mind it at all – kelly starrett has recommended some salt with water and rogan has often shed light on many things we’ve been made to believe about salt being myth (granted, he’s no doctor either)
Warmup done ✅
A. Jump to split x3 @54kg
B. Split jerk x2 every 2 mins
1-4 @63kg
5-7 @68kg
C. FT 3 rds RX
9’59
Good sprint this one!! First 2 rounds all cool and then by the dips on rd3 the chest and front delts certainly start to go!
Sub 10 on that metcon is ridiculous Al! How do you go that long without breathing…cuz I know you had NO time to breath coming in under 10!
Haha thanks Candy 👊 decided to push a bit harder on the runs and felt good as none of the rest of the metcon involved legs so could recover
Machine!
Thanks Logan 👊 yea those push-ups certainly felt harder than they should by the end!!