PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
If you achieve 5 successful reps, increase the load in the next set.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 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.
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Followed by…
Complete as many rounds and reps possible in 6 minutes of:
400 Meter Run
30 Air Squats
25 Foot Lateral Bear Crawl each direction
30 Double-Unders
Rest 2 minutes and repeat for a total of FOUR sets. Start the following round where you left off.
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. Shoulder press
All sets 125×5
I just noticed I should have moved up. I don’t think I could have hit 5 reps at 135
B. 44 lb kb zpress
5+3
I intended to do yesterday’s metcon, but my rower batteries died just after I started.
Nice job Mike ??
Thanks Janelle! Good job to you too. It’s good to see you back posting!
I knew this would suck. It did. ?
A
55, 65, 75, 75, 75 last two rounds were only 4 reps
B.
4 + 1
I suck at ring dips so I knew this would be a challenge. I wanted to do as many RX as I could, so I did small sets and took rests. I had to do toe assist the last 4 reps of the last round, because I hit muscle failure. The SHSPU were all RX.
Warm up ✔️ 24kg
Strength : 5×50/60/65; 3×65/65
Workout : 6 rounds.
Great WU!
A. E3M for 15
Shoulder Press – 65# x 5, 75×5, 80×3, 80×3, 80×3
Leg Press x 10 – 335#, 335, 345, 350, 355
B. AMRAP 12 Min – 4 rounds + 14 reps
6 Kipping HSPU
9 Strict Ring Dips
12 Strictish T2B
***The wheels started to fall off in round 4 and then those last 14 reps were just a struggle!
Good job in both parts!
32kg warm up
185×3, 195×3 last four rounds
Modified HSPU off my GHD
9 ring dips
12 knees to chest
5 rounds..
Second workout of program. Love it. Tough. But nothing is better than taking out the guess work.
Starting 5’10 225. 34 yrs. plan is 6 months everyday. Mobility is horrible. Garage gym enthusiast..
Great work Joe! Mobility is a struggle for me as well but let me tell you that I’ve come a long way since the coaches started sharing the Mind Muscle videos…they are the best!!
I’m about a month in following these guys. 35 years old, 5’9, started at 208 lbs with trash mobility bc of years of monotonous gym reps. I’ve cut down to 200 lbs, more solid, and my shoulder mobility is almost unrecognizable just after 1 month. Plus a lot of repetitive strain injuries have resolved. Make sure you do their warm ups diligently even if some are a bit boring, you’ll benefit from it huge!
Good work bro ?
Thank you sir!! ??
Warmup done
Emom 2:15 temp shoulder press
5-95 5-115 5-135 3-140 3-145
4 rds. All the time I had…
6 shspu
9 dips
12 ttb
KB warm up @24kg
A. Shoulder press 5 sets every 3 mins
115lbsx5, 135×5, 145×5, 155lbs×5, 165×3.5
B. AMRAP 12 mins
6 HSPU’s
9 ring dips
12 TTB
8rds (set 8 without handstand press, all UB except TTB set 7&8)
I was good until the last round, my shoulders were cooked ?
Super work Justin!!
Thank you candy, you as well!
Warmup done
KB work done @24kg
A. Shoulder press 5 sets every 3 mins
50kgx5, 55×5, 60×5, 65×3, 65×4
B. AMRAP 12 mins
6 HSPU’s
9 ring dips
12 TTB
8rds
First glance at this one this morning and it looked like a shoulder killer, needless to say that it didn’t disappoint!! HSPU’s UB, RD’s split 6/3 most rounds and TTB split 8/4
?
Great work setting the pace for the rest of us!
Thanks Mike, double metcon day today?? ?