Saturday, Feb 2nd
Performance Warm-up
3 easy rounds of:
30 second L-sit
30 second superman
10 push ups
10 lunges
5 mins on rower
Strength
Work on ring or bar muscle up progression…
Hollow position 3 sets of 5-10
Swings 3 sets of 3-5
Swing and pull 3 sets of 3-5
Pull over rings/bar with feet on ground or box 3 sets of 5
2-3 perfect muscle ups for 5 sets
*This is for you if you don’t have muscle ups or if you do. Over the years I’ve learned that going over the muscle up positions and drills is always the way to doing more muscle ups.
Performance
21 min EMOM of:
Min 1: 10 bench press at 60-70%
Min 2: 10 deadlifts at 60-70%
Min 3: 20 empty bar back squats
*Weights can change during the workout.
**If you don’t have 3 bars.. use DB’s for the bench and do air squats.
Scaled Performance
21 min EMOM of:
Min 1: 10 bench press at 60-70%
Min 2: 10 deadlifts at 60-70%
Min 3: 20 air squats
*Weights can change during the workout.
**If you don’t have 3 bars.. use DB’s for the bench and do air squats.
***SCALE THE ROUNDS IF YOU FEEL ANYTHING TIGHTENING UP
Performance Notes
This is quite a bit of volume. Try to hurry through the reps so you have rest each minute. Be efficient with each movement, using very strict form.
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Fitness Warm-up
3 easy rounds of:
30 second L-sit or flutter kicks
30 second superman
10 push ups
10 lunges
5 mins on rower or jog
Fitness (bodyweight)
21 min EMOM of:
Min 1: 10 handstand push ups (even if limited rang of motion)
Min 2: 20 alt pistol squats (10 each leg)
Min 3: 15 v ups
Scaled Fitness
21 min EMOM of:
Min 1: 10 pike handstand push ups (even if limited rang of motion)
Min 2: 20 assisted pistol squats (10 each leg) using a chair or band (ask if you need clarification)
Min 3: 15 sit ups
Fitness Notes
This is quite a bit of volume. Try to hurry through the reps so you have rest each minute. Be efficient with each movement, using very strict form.
If you start to tightening up due to the volume please stop. That’s all your body needed to be stimulated, and that’s what we want.
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Kettlebell/Dumbbell
21 min EMOM of:
Min 1: 10 deep depth push ups with hands on 2 KB’s
Min 2: 8 single leg deadlifts (each leg) w/KB in opposite hand
Min 3: 15 American/Russian swings