PERFORMANCE
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Every 3:00, for 15 minutes (5 sets) of:
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 3-4 reps @ 90%
*Set 5 – Max Reps @ 80%
(allow only one full breath cycle at the top of each rep)
B.
Three rounds for time:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
400 Meter Run
B). 16:19 with 20# DB’s
At home with no rack so only did B
B. Rx – 17:24
Spicey!
Yesterday was RMU program. Made me feel totally inadequate 😂🤷🏼♀️ Oh well that’s why I am doing this.
A. Did 8-6-4-1 with moderate weights (haven’t been squatting and hip is bothering me)
B. 17:25 Rx
Personal note: been struggling lately, skipping a lot and just not feeling great. Proud that I did this anyway as lately I’ve shied away when not feeling up to it. Have to remind myself that something is always better than nothing, and going at a training/easy pace once in a while isn’t always bad. I feel better after working out and that is a big part of why I do it.
Your gd right!
M 51/190/6’
18:50 scaled lunges to #45 dumbbells. 60 sdhps@#45 kettlebell.
Emom 2:30 back squat
8-235 6-275 4-315 2-335 6-275
Time crunch
3rds
Row 250 m
20 Alt lunges 40s
Run 250
11:04
A. 8×155#/6×175/4×200/3×210/5×190
B. 18:36
Had a few interruptions during this, but oh well, got it done on a Friday! Have a great weekend everyone!
Not feeling it today.
Just did some squats with a max weight of 215
135-135-185-215
All sets of 10
Called it.
yesterday’s
A- 125#, 125, 130, 135, 140
B- scaled to 100# and 40 KB sumo deadlif high pulls in place of AB
1:58, 1:57, 2:00, 1:58
def a cardio push so thinking i scaled properly… squats tomorrow, have a great wknd everyone
A: Squat E3MOM for 15 minutes
185×8
220×6
250×4
265×3
235xMAX = 9
B:
500m row
20 Walking Lunges with 45lbs DBs Farmer’s Carry
400m run on treadmill
Time: 18:08
very nicely done
Looked at this lot this morning and thought there is no way my legs would get through that lot, what with being pretty sore after the first week back and I’d quite like to be able to walk over the next 3 days!!
Listened to my body and did an extended warmup along with some accessory work, core work and a load of stretching and felt a lot better for it!!
Swallowed my pride and accepted its all about the long game!! Have a good weekend everyone 👍
this was def one heck of a welcome back itinerary for u, way to get at it. today’s actually looked ‘not horrific’ until i saw the 3-4 @ 90%… that went south pretty fast from there haha
I took one look at it and thought if I do that I won’t be getting off the sofa or walking down the stairs for at least 3 days!!
yea, that’s not how u want to spend the wknd – have a great one btw, glad to see u back