performance & FITNESS
Warm-Up.
“Mind Muscle Hip Hinge Warm-Up
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Three sets of:
Deadlift x 8 reps @ 70% of 1-RM Deadlift
Rest as needed
B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 40 Double-Unders
Station 2 – 30 Kettlebell Sumo Deadlifts
Station 3 – 20 Toes to Bar
Station 4 – 10 Strict Handstand Push-Ups
I am living as a nomad right traveling around in my 5th wheel with just some kettlebells and the bowflex dumbbells so I have to do a lot of subbing Warm-Up. .25 run Followed by… Three sets of: Right-Arm Deadlift & Hold x 8 reps @ 2115 53LB Russian twist 40 Left-Arm Deadlift & Hold x 8 reps @ 2115 53LB Russian twist 40 9:53 Then… A. Three sets of: Deadlift x 10 reps @ 52.5 LB dumbbells Rest as needed 3:54 B. Every minute, on the minute, for 20 minutes (5 sets): Station 1 – 40 jump jacks Station… Read more »
A. 3 sets at 280
B. Done. Had to cut T2B short on Sets 3, 4, and 5. Only finished 17, 15, and 15 in those sets
A. All 3 sets at 300#
B. Done, with 32kg KB and dropped TTB to 15 after first round
I needed some active recovery to get me through the pain of the running dead!
5k active recovery row done with nasal breathing
22:58
289 cals
Nice work Mike, the running dead really is a test for sure!!!!!
A. Deadlift x 8 @ 175# (based off 250#)
B. EMOM for 20
40 DU – all UB
30 KB Sumo DL @ 24kg – all UB
20 T2B – UB, UB, 10/10, 10/5/5, 10/5/5
10 DB standing strict press @ 30# DBs – 10/10/10/6/10 (push press last set)
***Wow this got tough rounds 4&5…absolutely no grip left for T2B and forget the strict press on round 5 had to go with push press.
C. No rain…time to mow the hay field (lawn).
Can someone explain the “2115”? Is that 2sec down, 1sec pause, 1sec up, 5 sec pause?
Also, follow on question, what time is each workout posted (with timezone). I am currently deployed to the Middle East.
Thanks
Correct, 2 sec down, 1 pause, 1 sec up, 5 sec hold
I usually see the next day’s pop up around 9:30 – 10pm EST
Wish u a safe deployment, come home safe
A)
225
235
245
B)
Modified to 20 min AMRAP
80 Single-Unders (40 reps)
30 Kettlebell Sumo Deadlifts @ 53lb / 24kg
20 Toes to Bar
10 Kipping Handstand Push-Ups
4 rounds and 46 of 100 reps
I’m back. I had my annual “I’m burnt out” break for 1-2 week, and that was enough!
A. Deadlift: 3 x 8 @ 375
B. EMOM x 20 min
40, 4″ box jumps
30 sumo DL w/ 70# DB
20 TTB (toes to bar at 6 ft)
10 strict HSPU
Warmup all done ✅
A. DL 3×8 @140kg
B. EMOM
1. 40 DU’s
2. 30 KB sumo DL’s @28kg
3. 20 TTB
4. 10 HSPU’s
Not too bad this one, bit of rest on inbetween each exercise