Monday May 18, 2020

Happy Birthday Verno!



”Nasty Girls”

3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)


”Nasty Dozen”

50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans


*”Nasty Dozen” is a twist on an old school benchmark workout that balances weightlifting and gymnastics
*Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work
*This works out to a round every 3-4 minutes
*Within the workout, this should be a station you can clear in 1 minute or less
*Adjust reps or choose from a variation listed in “modifications” to match that recommendation
*One head of the dumbbell makes contact on the ground outside of the feet for this movement
*There is no prescribed loading, as everyone has different dumbbells available at home
*Ideally, we’re clearing this station in 1-3 quick sets
*If you only have heavy dumbbells, you can bring the reps down to something like 7
*If you only have really light dumbbells, you can increase the reps to something like 14 or 21 to get the right stimulus
*Reduce Reps
*Banded Strict Pull-ups
*Ring Rows
*Inverted Rows Video
*Barbell Bent Over Rows Video
*Double Dumbbell Rows Video
*Single Dumbbell Row (7 Each Side) Video
*Odd Object Rows (2x Reps) Video
*Single Dumbbell Power Cleans (10 Each Side) Video
*Odd Object Power Cleans
*Barbell Power Cleans
*Slamballs Video
*Box Jumps
*The final two movements of each round involve an upper body pull
*On the dumbbell power cleans, let’s focus on using the hips and legs to the best of our ability – as the arms will likely be fatigued from the strict pull-ups
*Jump the weight to the shoulders instead of trying to pull it up
*While the upper body movements stick out on paper, much of the workout will be spent on air squats
*Make sure you have 3 points of contact with the feet to ensure proper balance and technique through these 150 total squats
*These 3 points of contact are the big toe, pinky toe, and the heel
*Determine your speed on the air squats based on how comfortable you are with the two movements that follow
*The more confident you are with strict pull-ups and dumbbell power cleans, the faster you can cycle these squats
*If you know you’re going to take a few breaks on the bar and bells, slow down your cycle time to make sure your breathing is under control for the more challenging movements
*Having good self awareness of your abilities on each of these movements will help you determine the best strategy
*Envision what you can realistically hold for sets if you were to make it to the 3rd round of the workout and do that from the beginning
*Especially on the strict pull-ups, it’s better to be conservative early and speed up later than it is to start hot and gradually slow down
*Breaks tend to be a lot shorter when they are pre-determined as opposed to unplanned
*Keep in mind there will be some interference between the two movements – as both involve an upper body pull
*Consider the following sets for the strict pull-ups:
1 Set: 7
2 Sets: 4-3
3 Sets: 3-2-2
4 Sets: 2-2-2-1
*Consider the following sets for dumbbell power cleans:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3


6 Minutes For Quality

3 Inchworms Video
6 Russian Baby Makers Video
9 Double Dumbbell Romanian Deadlifts Video


On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex

1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats


*Sets begin every 90 seconds in this lower body focused Body Armor
*Start Times: 0:00-1:30-3:00-4:30-6:00-7:30
*One set is considered to be the weighted complex + the unweighted complex (42 total reps)
*Alternate legs after every set for a total of 3 each side
*It is your choice on loading for the weighted portion
*Choose a weight that you are able to complete unbroken each set – opting for speed over load
*Elevate your back leg on anything between knee and hip height (counter tops, chair, bench…)
*If you do not have any loads, not even a backpack to hold, complete all unweighted sets


Complex Demo: Video




“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”.

~Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes us is the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

Previous Post:


Next Post: