A.
Every 2 minutes, for 10 minutes (5 sets):
1-Step Box Jump x 5 reps
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jumps
x 5 reps each leg
B.
Every 2 minutes, for 18 minutes (9 sets) of:
Clean from Mid Patella + Jerk
*Sets 1-3 – 75-79% of 1-RM Clean & Jerk
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%
C.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Start around 65-70% and build to todays heaviest set adhering to the tempo prescription.
D.
Complete rounds of 12, 9 and 6 reps for time of:
Power Cleans (225/155 lbs)
Burpee Box Jump-Overs (30″/24″)
E.
Every 5 minutes, for 15 minutes (3 sets):
16 Alternating Barbell Reverse Lunges @ 40% of 1-RM Back Squat
20 Goblet Squats (24/16 kg)
100-Foot Sandbag or D-Ball Carry (150/100 lbs)
Slept in…for once. Feeling worn down a bit. Rain wasn’t helping:)
Did home workout with 60# Sandball.
Did 5X10 Deadlifts
5X7 Ground to Shoulder
5X5 Shoulder to OH
Walk/march within apartment with the ball
Run 1.03 miles outside
Yesterday made Tuesday session A. Hang power clean+ power clean 40-50-60-70-80-90-100-105-110kgs B. 60-80-90-80-60kgs barbell 10min04 C. 2’32-2’45- 2’53 Rx Scale 2’54- 2,43 – 2’45 15cal AB D. 10kgs wide grip pull-ups 6-6-6 2*12,5kgs DB skull crusher 2*10kgs plate + fatbar 3*12 biceps curls Today session A. Done B. Clean from mid patella + jerk 85-85-85-90-90-90-95-95-95kgs C. Tempo FS 41×1 6@80 6@90 5@95 5@100kgs D. 12’21 Rx E. No reversés lunges it hurts my left hip Sub to Weighted hip extension 15reps 24kgs goblet squat 100 foot sandbag 55kgs sandbag + 20kgs plate on it Have a nice week end tomorrow… Read more »
A. Done
B. 163 for 3, 168/173/173, 178 for 2…. wasn’t sure if you meant that this was supposed to be done from blocks? Did a 1 sec pause at mid patella from the floor
C. 165/170/175/180 – hard to breath! Started at 68%
D. 5:34 got a little star fish on that last set but overall I liked this!
E. Done!
A. ✅
B. 250/265/280
C. 250/260/270/280
D. 5:13 Rx
E. 1:25/1:20/1:20 RX
Happy birthday Tino ?
Thanks Chris!!
A-✅
B-96/101/106
C-90/101/111/118.5
D-8:22
E-3:50(200foot??♂️)2:45 e 2:25
Happy Heavy Day Tino ?
Thanks Marco!
B. 155/155/160/165/165/170/175/175/175
C. 155×6 165×6 170×6 180×6
D. 6:34
E. @105 1:54 1:50 1:58
A-done
B-up 110kg
C- Forgot ?? done Tomorrow
D-8:45 RX
E-2:19-2:09-2:01
Don’t forget those squats!
A. Done
B. 225/225/235/235/245/245/255/255/265
C. 225/235/245/245 – this was tough
D. 8:12 Rx
E. Tested a workout for our in house competition next month.
Happy Birthday Tino, hope you enjoyed!
Thanks buddy!
A. Done
B. Paused at the knee the way up
255×2/265
270/275/285
290×3
C. 245/255×3 these hurt so bad
D. RX 5:07
E. RX 1:53/2:03/2:07
165 for lunges
Thought we might see “Tino” today!
Happy bday!
My abs were still beat up from Wednesday. Man you gripped and ripped today Bobby! So fast. ?♂️
I actually completely forgot my birthday was this week and didn’t program it ?
A, Completed
B. 70/80/90
100/105/107
110/110/110kg
C. 5 @ 105/110/115/120kg
D. 2x24kg KBs & 32″ box (Clavicle got rocked on my last C&J from B)
E. Done (60kg & 24kgs for goblet & Front Rack Carry)
Been struggling with recovery this week. Haven’t felt 100% at all. Tomorrow is a new day.
Ps. Happy Birthday Coacher!!
Thanks!
Look after yourself Casey. Consider taking an extra rest day tomorrow and make sure you’re feeling good going into Monday.
A. Done
B. 90/96/102
C. 100kg
D. 14’45”
E. Done 60 kg on bar, 44 kg x2 kb
A. Done
B. Up to 150
C. 145
D. Good workout for me to accept the challenge and get better, rather than be negative about it. Had initially planned to do the RX weight and just go slowly since heavy barbells are so challenging for me. But in the end opted to use 135 since my cleans in part B weren’t terrific.
8:59
E. Used 95 barbell, 35 KB, 100 SB
2:05/2:15/2:00
Last hard workout before the AGOQ!
Great work Kryssie!!
A) done
B) 175, 185, 195
C) 185, 195, 205, 205
D) 8:40 with 185#
E) done with 95# (more like 30%)
A. Done
B. 192/195/202/205/210/215/217/217/217#
C. 2 sets x 5 @ 205/210#
D. 9:33 PC(205#)/BBJO(30”)
E. 1 set Rx (40%-140#) 2:30
Happy Birthday Tino???⛵️???????♂️?♂️⛷??♂️?
Thanks Andrei!
B. 225/245/265#
C. 225# for all sets
D. 12.23 ex
E. Done nft
A-Done
B-225-242-250-265
C-242
D-8:15 RX
E-Done
A. Done
B. 225/245/260
C. 235#
D. 10:07 Rx (Probably should have scaled like I thought…)
E. Done
Nice job hitting the workout at 225lb!
A. Done
B. 235/245/245
255/265/265
275/285/295(miss)
C. 245lbs
D. 7:38
E. Done
HAPPY BIRTHDAY COACH
Thanks Allan!!
A. Done
B. 95/95/95Kg
100/100/100Kg
105/105/110Kg
C. 5 @ 110/120/120/125Kg
D. 8:15. Scaled to 210#, smoked after all the cleans today and wanted to stay sub10’.
E. 76Kg/24Kg/2x70Kg KB in FR
1:57/1:52/1:50
It’s a deep burn, so deep.
Nice work Wilson!
B) 245, 265, 265
275,285,285
295,305,325
Full cleaned 335, missed the jerk
Tried 350, got under it, stood a hot second, but was a little forward
C) 225,225,225,245
D) 5:23
350! That would be impressive! Solid work today. That was a good session!