A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90% of 1-RM C&J
C.
Every 3 minutes, for 15 minutes (5 sets) of:
20/15 Calorie Assault Bike
10 Bar-Facing Burpees
*Power Snatch
*Set 1: 10 reps @ 60% of 1-RM Snatch
*Set 2: 8 reps @ 65%
*Set 3: 6 reps @ 70%
*Set 4: 4 reps @ 75%
*Set 5: 2 reps @ 80%
When the running clock reaches 20:00…
D.
For tIme:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Dumbbell Power Cleans (50/35 lb DBs)
30 Strict Handstand Push-Ups
E.
Three sets of:
Chinese Kettlebell Row x 10 reps @ 1212
Rest as needed
Dumbbell French Press x 12 reps
Rest as needed
A. Done
B. Done with 80-83% of 1RM. Jerk feeling a little off.
C. 30kg, 32,5, 35, 37,5, 40kg. All sets with 30s “rest”.
D. 11:50 for 22 SHSPU, used abmat. Hello weakness ??
E. Done
A. Done
B. 185/185/180/180/180
C. 20/20/15/15/15 cal
95/195/115/12/135 Snatch
D. 8:55 (45 lb dumbbell)
E.
A: Done
B: 255-275-275-295 (f jerk)-295
C: Snatches 10×170/8×185/3×200/2×215/2×230
D: 12:16, shspu took a while…
A. Done
B. 265 for all
C. Done with 250m run instead of cals. 160/175/185/200/215
D. 7:15 SHSPU sucked.
E. Done
A. Done
B. 150
C. RX (did slightly higher %)
2:08/2:21/2:27/2:24/2:18
I’m good for one fast AB and then it’s gone ?♀️.
D. RX 10:14. Finished the DB’s at 3:41-rest if time on HSPU, got super slow at 17. Need to work on volume with these.
E. Done
Keep working on pushing that bike and also your handstand push ups. Just be smart with your volume 🙂
B) 225,255,275,275,295,315f
C) 160,175,190,205,215
Finished 4 rounds in about 15 and 5 in 18:16 or so
D) 9:15
a) done
b)205
c)12cal bike+10 burpees otb+ 10-8-6-4-2 power snatches at 115 (e3om)×5
e)30thruster and power clean with the barbell@95 + 30 pushups (5:08)
??
A. Warmup done
B. 225
C. 10/8/6/4/2 quality snatches in between movements of part D
D. 20/25/30
No bike or burpees?
Nah didn’t get there early enough to condition
Well welcome back from a work trip with lots of company provided over indulgences. ???
B.) 175#x 2 sets, 185#x 2 sets, 190#x 2 sets
C.) I don’t know how the hell anyone did that in 15 minutes. 27:18 – 20 Cal Airdyne, 10 Lateral Burpees over barbell. Loads: 95#/105#/115#/120#/130#
D.) 95# Barbell and I did 3 rounds of 10 each 12ish minutes. HSPUS with abmat
Perfect way to get back into it is to throw yourself in the deep end 🙂
Hope you had a fun trip!
A. Done
B. 245/245/255/255/265/275 F Jerk – tough.
C. This was a mess. AAB was opposite side of gym due to class size, so I knew from the start this would need to be adjusted. Decided to just do this ‘for time’. 22:11 using 155/165/175/190/205. Total grind.
D. 11:40 – knew this would eat me up too. Head down and work.
E. Done
Nice job getting your work done even with having to switch things up!
Tough but productive session.
A. Done B. Still not squatting, subbed 2x jerk dip w/pause + jerk – 155×4, 160×2 C. RX weight on snatches (85,95,100,150,115), first 2 rounds held 15cal then had to scale to 10 and still only got in 6/8 and 4/6 but got 4/4 and 2/2 — actually pumped because this was the heaviest I’ve snatched in a while! finished at 16:00 D. Started at 20:00 – RX weight, subbed thrusters for push press because no squatting, no fails on the 30 SHSPU so happy with that! Finished in 11:32 E. 20# KBs, 15# DBs – added 10 GHR each… Read more »
Great work on those snatches and strict HSPU!
A. Done. Enjoyed
B. 100 kg
C. 60 60 70 70 80 kg done
D. Was tired 7 minutes
A. Done
B. 225/235/245/255/255/255 – Slowly built to 90%, feeling those lunges still!
C. Modified to E4MOM and burpees to target
155/165/175/185/195
D. Lost track of time suffering through HSPU
E. 35/25
Time to get you gymnasty!
A. Complete
B. Done with 145 lbs
C. Completed in 20 mins
Snatch weights 75, 80, 85, 95, 100
Hoping this gets better as this cycle goes on..
D. Completed in 10 mins subbed strict dB press for hspu today
E. Completed with 30 lbs for row and 20s for French press
Lots of barbell cycling and Assault bike to come!
A: done.
B: done with 55kg
C: 32.5, 35, 37.5, 40, 42.5kg. Around 30 sec of rest each around.
D: 8:17. Rx weight. Used a mat for the strict hspu.
C & D killed me a little ?
E: done.
???
A. Done
B. Done at 205#
Failed round 3 jerk because I was tosey, but Connor helped me get back on my heels and the last two jerks felt way better.
C. 115/125/135/145/155
Did the first two rounds as RX… then did round 3 as 15 cal bike skip burpees. Round 4&5 dropped the bike to 12 cal.
D. 8:18 RX
I’m 90% sure you’re trying to kill us with these EMOMs Tino lol
Kill/make you better 🙂
??
A) Done
C) (Did this before B, as the guys in the gym was ready to do workout)
All rounds were done with 20 Cal Rowing and 10 Bar facing burpees
Round 1: 2:05 @ 54 kg
Round 2: 2:25 @ 59kg
Round 3: 2:42 @ 63 kg
Round 4: 2:53 @ 70 kg (easier for plate changing)
Round 5: 2:37 @ 73 kg
D) done at around 10 min. HSPU took around 5-6 min. Strict HSPU is my greatest weakness
B) Done @ 90 kg all of sets
E) done
Solid push today!
A. Done B. 190lb this was hard my 1rm front squat is only 15lb more than my clean ? C. Well I thought I could rx this but I should’ve scaled the bike to 10 cal- first round took me 2:50 and then by the time I changed my weights I was at 3:09.. mad I didn’t scale from the beginning because then I didn’t move as fast as I maybe could have- if that makes any sense lol. Took me 18:23 Weights were 95/100/110/115/125 D. 9:11 rx waited 5:00 after part c- was mad about c so I def… Read more »
Not only testing your fitness but also your ability to switch out weights!
Done
255, 255 (f), 230×3
Started with 12 cal 10bfb 10 Snatch, competed the round of 8 with no time left. Scaled back to 10 cal and went for time and finished in 18:03. Should have scaled to 10 cal from the beginning. Biking is a major weakness. So that will be worked on.
Completed the 2nd workout in 13:49 after resting 5 min.
Keep working on that bike!
A-done
B-105 kg
C-2:28-2:50-4snatch – 2:36-2:30
D-12:06 50 thrustres ???
E-done
50 Thrusters??
I was wrong, Tino ?