Home Gym
1200
Warm Up
Crossover Symmetry
Strength
Strict Press
Take 10:00 to build to a 3rm for the day
Then: in the next 6:00 minutes complete
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets
I worked up from 45, 65, 85, 95 and did a max set at 105#
I was able to get the % at 3x96.5, 4x91.5 and 5x90 (broke out the 0.75 pound fractional plates)
“Purple Haze”
16 minute EMOM, alt each minute:
Minute 1: 100ft Farmers Carry
Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold
Minute 3: Max Rep Crossovers
Minute 4: :10-:15 second Ring L-Sit
Modified to
Minute 1: 160# Max Farmers Hold - 10/15/10/10 seconds
Minute 2: Kick up Wall Handstand Hold - 10/8/10/10 seconds
Minute 3: 50 rope skips
Minute 4: Max effort tucked L-sit - 4/4/4/5 seconds
I liked this EMOM as I need to work on core stability, getting upside down and grip. I would like to work up to having 200# in each hand on a Farmer's Carry.
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