PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
B.
For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75 lbs)
Compare results to February 14, 2020.
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.
When the clock starts, perform…
Two sets of:
60 Second Sampson Pulse Each Leg
60 Seconds of Alternating Scorpion Kicks
Followed by…
Two sets of:
60 Second Bottom of Squat Hold
30 Second Downward Dog Stretch
Followed by…
Two rounds of:
30 Second Plank Hold
20 Alternating Deep Lunge Mountain Climbers
10 Tempo Air Squats @ 31X1
5 Divebomber Push-Ups
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
6 Dumbbell Power Cleans
9 Dumbbell Thrusters
12 Dumbbell Alternating Lunges
15 Calorie Bike or Row OR 50 Speed Skaters
When the running clock reaches 40:00, perform the following…
Five rounds for quality of:
10-15 Biceps Curls
15-20 Triceps Extensions
20 Weighted Side Bends Each Side
Followed by…
One Set of:
50 Banded Biceps Curls in as Few Sets as Possible
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. Up to 205#
B. 10:48 Rx
Hang clean + clean
95, 100, 105, 115, 125, 130, 135, 135, 140, 145 (f)
Tried 145 a couple times but it was in my head and couldn’t stick it.
B. 9:49 – 1 sec faster than last time.
Pull ups hurt! My lats were cramping after the first 10.
10, 10, 10, 6/4, 6/2/2
HSC – 5’s stomped on the gas the last 10 to try to mach my time.
Still hurt a ton!
A. Up to 175 10# pr!
B. Done with strict pull-ups
13:00
Row: 3:52
Pull-ups done just after 8:00
Sets of 5 on the HSC
Did home workout
Use 19 kgs dumbbell each hand in power clean, thrusters and lunges. (Did 3 rounds + 6 power clean ).
Use 14 kgs dumbbell each hand in curls, biceps extentions and side bends.
The thrusters was challenging.
WU✔ A. Hang Squat Clean + Clean 75#, 85, 95, 105, 110, 115, 120, 125, 130, 135 ***15# Hang Clean PR!! Standing it up was UGLY, but I got it on the first try…then took 3 tries to stand up the full clean. B. For Time – 10:28 RX 1000m Row – 4:29 50 Pull Ups – Kipping 17/13/7/5/4/4 25 Hang Squat Clean – 7/5/5/4/3/1 ***56s faster than in Feb!! C. 2 Sets for quality Glute Bridge slide in/out x 15 Side Plank Hip Dip x 15 each side Leg Ext x 15 @ 70# V-Ups x 15 Hamstring Curls… Read more »
Congrats on the HC PR!
Nice work Candy, top way to start the weekend ?!! That’s an impressive number of PU’s to be able to do in 1 set!! ??
Incredible way to end the week! That’s a massive HC PR, and an equally impressive pr on the metcon! Celebrate the day!
PR STAR! Super impressive day!
Yesterday AMRAP
5 rounds. HSPU and T2B are my worst.
Today:
10:30
3:32 row
One barbell, 4 dudes.
Great work Mugu…2 tough metcons on a Friday!
Thank you!
Felt good. Can’t wait For tomorrow’s madness. This page makes me hate Saturday’s
Great row time on the metcon Mugu!! ??
A)
95, 115, 135, 155, 165 – Failed 1st HC attempt/ hit 2nd, 165 , 165, 170, 170, 175
B)
11:34
95# HSC’s
3:55 row
Kipping PU’s: 5’s > 30… 4’s > 42… 3 / 3 /2
HSC: 3’s with a final set of 4
Way to stick with the HC and nail it Christopher!
Emom 1:45 8 sets hang clean then power clean
135-155-165-185-195-215-225-225
Row 1000
50 pull-ups
25 hang squat cleans 125
Time 10:10
Those are some super heavy hang and power cleans Jeremy…nice work!
Thank you!!
Nice work Jeremy, you were my bench mark for the metcon on this one as I saw what your time was back when we did it before and aimed for that!!
Man I’m glad I could help!!! I improved by 14 seconds from last time but I was also aiming for yours time this morning!!! Loved it! Thank you!
Warmup done
A. Hang clean and clean
50kg, 55, 60, 65, 70, 75, 80, 83, 85, 87
5kg better than 14/2
B. FT
1000m row
50 pull-ups
25 hang squat cleans @53kg
9’13
11’30 on the 14/2 so a 2’17 move in the right direction! Key was pacing on the rower, pulled a 3’38 and those extra 10 secs slower than normal set me up nicely for the rest of it!
From now on I need you to post before me so I have some benchmark to shoot for ?
Haha, yea normally I manage to straight after I’ve trained in the morning but forgot to this morning!!
Impressive work on a Friday! That’s a huge PR on this workout, and 3:38 is no joke for a “slower pace.” Well done!
Thanks Mike?, slowly figuring out how to pace myself a bit better and not blow up!!
2:17 is HUGE Al! Congrats!!!!
Thanks Candy, feels like I’m moving in the right direction with it all and learning what works for me on the rower!!
A.
Every 2 min, x 20 mins (10 sets):
Hang Clean + Clean
115, 135, 145, 155, 165, 175, 185, 185, 185, 185lbs
B.
For time:
1000 Meter Row
50 Pull-Ups 10/10/10/8/6/6
25 Hang Squat Cleans (115 lbs) 5×5
13’25
#shoulders still cooked from yesterday couldn’t use them on the squat cleans ?
Must be time for a rest day! Great work Justin!