PERFORMANCE
Warm-Up.
Followed by…
Squat Therapy x 5 reps @ 3211 tempo
Followed by…
Mini-Band Activation x 10 steps/reps each
Monster Walk Forward + Backward
Lateral Step Left + Right
Squat
Clamshells Left + Right
Hip Bridge
Straight Leg Raises Left + Right
Skydivers
*Your glutes should be on fire!
Followed by…
Squat Therapy x 5 reps @ 3211 tempo
*Yes, another set. Feel the activation throughout your movement!
Followed by…
Two Sets:
Plank x 15 seconds of squeezing everything the hardest you can in each position:
Prone on Forearms
Left Side
Right Side
Rest 30-60 seconds
Then…
A.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
B.
Three rounds for time of:
21 Thrusters (95/65 lbs)
21 Toes-to-Bar
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.
Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Lumberjacks Each Side
30 seconds of Down-Ups
Rest 2 minutes
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Deadlifts
7 Front Squats
7 Shoulder to Overhead
When the running clock reaches 28:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Bent-Over Rows
7 Hang Cleans
7 Thrusters
When the running clock reaches 40:00, perform the following…
Three Sets of:
30 Seconds of Band Pull-Aparts
30 Seconds of Side Plank Each Side
30 Seconds of Frog Pumps
Rest 30 seconds between sets”
A)
205 – 3 x 2
185 – 3 x 4
B)
13:30 Rx
R1
7/7/7
7/7/7
R2
7/5/5/4
7/7/5/2
R3
5/5/4/4/3
5/5/3/3/3/2
Yesterday’s workout
Bench press 2 reps up to 225
Metcon Rx
5+2
All deadlifts UB, all push press UB except for last round 8/4
Ring dips mostly singles
That was a great one!
Glad to see you got in on bench press day! 🙂
I couldn’t miss that one especially with deadlifts in the metcon!
Back squats
1-3@ 285 (all I got at home)
4-6@ 255.
All felt very easy.
Workout was
8:00
Did max amount of toes to bar, (11,10,10) then switch to GHDs for the rest. Slowly building up T2B volume.
Thrusters went 21. 11,10. 8,8,5)
Yesterday’s WU and Bench + All of Today’s
LOVE MM calf love!
A. Back Squat / Bench between sets
BS – Based off 180# – 160#x2, 170×2 175×2 (attempted 180 twice and didnt stand second rep up…grrr) then 165# x 4 for last 3 sets
Bench x 2 – 105#, 115, 125, 130, 135, 140
B. 3 Rounds for time – 9:01
21 Thrusters – 15/6, 12/9, 12/6/3
21 T2B – 13/8, 10/5/6, 6/9/6
9 mins is a great time Candy, my forearms were on fire after all those TTB!!
You are the reason for the MM calf, foot and shin warm-up videos!
Haha…I truly love all of the MM videos…granted most are a work in progress..but I think that’s what they are meant for. I find myself doing portions of them to suit each days workout even when they aren’t prescribed.
Both AMRAP w/ 12kg dumbbells
First AMRAP = 5 rounds
Second AMRAP = 3 rounds + 7 rows + 7 cleans
Squat Emom 2:30
2-315 2-320 2-330
3 sets 4-290
3-21
Thrusters 95
Ttb
8:40
Great work Jeremy! When I first read this I thought your time was 3:21..and I about fell out of my chair…but 8:40 is also a damn good time!
Haha I meant 3 sets of 21
Yea I was wrecked after squats
Long warmup all done
A. BS 5 sets
1-3 135kg 2 reps
4-5 125kg 4 reps
Based off 150kg 1RM but felt good today so perhaps could have upped it a bit. Had my 8yr old shouting encouragement at me to get it done!!
B. FT
21 Thrusters @43kg
21 TTB
8’19
Started off RD 1 well with UB thrusters and TTB 15/6, but then it really catches up with you and had to break thrusters down 11/10 and TTB into 5’s. Grip strength was the killer in this one!!
I totally agree with this one catching up with you real quick! Super D Duper work Al!
First AMRAP use 19 kgs dumbbell each hand and did 4 rounds + 4 reps deadlifts
Second AMRAP use 16.5 kgs dumbbell each hand and did 2 rounds + 7 reps row + 7 reps clean