PERFORMANCE
Warm-Up.
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Assault Bike x 60 seconds (60-65% perceived effort)
Followed by…
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Assault Bike x 60 seconds (70-75% perceived effort)
Followed by…
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Followed by…
Assault Bike x 60 seconds (80-85% perceived effort)
Followed by…
Then…
Five rounds for time of:
400 Meter Run
25 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
Push jerks at percentages from yesterday
135×3, 145×3, 155×3
This all felt good. I got my workout in really late, and this was all I had time for.
As Prescribed: 32:15
Had to slow it down ate way too much before training lol
Rotation 3 stations 3 rounds
Bench 185-8 225-8 255-4
Incline 185-8 185-8 205-6
Pushpress 135-10 185-5 185-5
5 rds for time
Run 250
Row 250
25 wall shots
15 toe to bar
23:20
Yesterday’s
Split jerks
1-3@185
4-6@195
7-8@205
12 min amrap
4 rounds even, RX
(Jump rope handle snapped in half in the middle, first piece of Rogue equipment that’s broken on me, 5 years old, RIP)
Only had 16 min left of available time,
So today’s for 16min amrap
500m row
25 wall balls
15 GHD sit ups
3 rounds, +500m row
Warm up ✔
Then…
Five rounds for time: 33:15
400 Meter Run
25 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
All Rx besides rnd 5 split of WB&T2B
Endurance still a struggle post accident but getting there.
21:23
WB to 9.5 ft. All else Rx.
WB UB, UB, 15/10 x 3
TTB 10/5, UB, 10/5, 6/9, 10/5
M55
22:41
Subbed 15 WB, 10TTB
23:53 (wall balls to ~9’)
Treadmill 7.5 round 1, 8.0mph for rest
TTB 9/6 throughout