PERFORMANCE & FITNESS
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
A.
BW: 168
Shoulder Press 135lbs 8-8-8
Strict Pull Up 10-10-11
B.
As Prescribed 5:43
A: scaled
BW:160lbs
Shoulder press 95lbs: 8-8-7
Strict Pull up BW: 13-12-10
Rest 3 minutes
B:
20lb wall ball
-Long walk across gym
Stationary dips
8:14
A. Strict Press @ 65# (approx 48% of bodyweight) 10/10/9
Strict Pull Ups 8/7/6
B. For Time – RX – 11;07
***Strict Ring Dips up until rep 5 of the set of 8. Mostly done in doubles and singles
C. Tire Flips x 6
3 Sets
Sledge Hammer swings x 25 each arm
3 Sets
Tire jump through and over x 20
Lateral tire jump through and over x 20
A. Used 85# on the press, prob about 55% of my body weight 😬 6 and 7/6 on both/6 on both
B. 7:23 using the thin red band for dips
Travis’ core workout #1
Happy weekend everybody!
Heavy presses Anika! Really fast work on that metcon too!
A. Strict press at 115
8, 7, 6
Strict pull-ups
11, 10, 9
B. Rx: 6:16
Those last three sets of ring dips were rough. Have a great weekend friends!
Super work Mike! Have yourself a great weekend!!
Needed a break from shoulder pressing! Switched for bench press today.
A. Bench AMRAP @ 225 (12x, 9x, 8x)
15s
Strict PU AMRAP (13x, 10x, 10x)
3min
B. RX @ 7:52 (ring dips & 20# WB)
Killed this one Blake..outstanding!!
80% hahaha nope
3 sets
Seated DB strict press 55#
13- 11-10
Strict pull ups
10-10-10
Workout done with stationary dips. No rings today.
6:24
What an arm pump.
Lucky– those ring dips suuck
Nice job Mugu! I thought about doing stationary dips because I have to do WB outside of the garage and rings are inside..but as the rounds of dips came quicker the extra few seconds to get back in the garage was well needed!!
8 reps with 80% BW?! 🤔
I know! Seems a bit high for higher rep strict press. Who knows?
A little high for higher rep??? Ummmm…this girl can’t even come close to 1 rep at 80%…so I’m thinking this is some kind of fat joke.
😂
LOL they were confused and thought that they were programing for Elite athletes. 80% would be around 120lbs which is 25#’s over my 1 RM for Strict Press…..
Same for me…my 1 RM is 89# and 80% would be 108#..ummmm…