PERFORMANCE
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85-90%
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Squat Cleans (135/95 lbs)
10 Toes to Bar
15 Wall Ball Shots (20/14 lbs)
30 Double-Unders
A. 235,255,270,280,270
B. 5+30 Rx
Yesterday day only had time to compound set bench and shoulder press
Today
Emom 2 min front squat
5-135
3-185
3-235
2-255
2-265
1-285
1-305
1-315
4 rds 9:15
5 hangclean squats 135
10 ttb
15 wall shots
30 du
A. 190lb, 205lb, 215lb, 235lb, 225lbx3
B. 5 rounds +3 reps, rx
Fun one!
Lots of fun looking workouts these last couple weeks.
The dumb me says dive in like it’s the deep end.
The smart me is lifting light weights and trying to get active again.
Soon.
Keep up the hard work everyone.
Glad to know I’m not the only one that fights with myself with things like this! I hope you’re feeling better Mugu..don’t rush it..the last thing you want is a set back. Being sick sucks!
warmup done
A 3×170 2×180 1×190 1×205 3×200
B Rx 4+8TTB
50 banded hamstring curls
50 banded face pulls
A. Front squats
Up to 285
265×3
B. Yesterday’s metcon subbed with 9 44 lb kb lsit press.
The ring dip volume crushed me. Singles all around.
15:56
A. 3×150#/2×160/1×170/1×180/3×175
B. Changed the workout again to save my shoulder. Actually Luke changed it for me and it was fricking evil!
15’ AMRAP
5 GHD sit-ups
10 front squats 95# (bar starts from the floor)
20 walking lunges with 35# dbs in farmer carry
30 double unders
4+35
M55
2 reps at 205
3 rounds plus 13 WB
115 for HSC
Warmup done ✅
A. FS every 3 mins
100kgx3, 104×2, 110×1, 117×1, 117×3
B. AMRAP 15 mins
5 hang squat cleans @63kg
10 TTB
15 WBS @12.5kg
30 DU’s
6+3 rds
Felt like I could have pushed a bit harder but space was a bit of an issue in the garage gym! No 9kg wall ball so had to use my 12.5.