A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90-92% of 1-RM C&J
C.
Every 3 minutes, for 18 minutes (6 sets) of:
25/18 Calorie Assault Bike
*Power Snatch
Sets 1-2 = 10 Power Snatch @ 50-55% of 1-RM Snatch
Sets 3-4 = 7 Power Snatch @ 60-65%
Sets 5-6 = 4 Power Snatch @ 70-75%
When the running clock reaches 20:00…
D.
Complete as many rounds and reps as possible in 10 minutes of:
2 Dumbbell Power Cleans (60/40 lbs)
2 Bar Muscle-Ups
4 Dumbbell Power Cleans
4 Bar Muscle-Ups
6 Dumbbell Power Cleans
6 Bar Muscle-Ups
and so on….
E.
Three sets of:
Pronated-Grip Barbell or Ring Rows x 10 reps @ 2111
Rest as needed
Dumbbell French Press x 12 reps
Rest as needed
A. Done
B. all sets 225 lb
C. Done: Snatches 95/95/115/115/135/135 lb
D. rounds of 10 + 4 PC = 64 reps
E. Done
Guess who’s back ? I have missed you Tino
A Done
B. 110kg (82%)
C.50/55/60/65/70/75kg all unbroken
D. 12bar mu +3 pc
E. Skipped
I’ve missed you Frosti!! The pic you posted got me fired up to see you training hard again! Pumped to see you back!!
B: 275/295×4/315 (f jerk – forward)
C: Done with 145×2/1765×2/205/215
D: Through 7 bmu of round of 12. Was moving pretty slow.
A. Done
B. 275 for all
C. 135/135/160/160/185/185
D. One muscle up into the round of 12. Mus sucked more than I expected.
E. Done with light tempo bench.
B. Did all my sets at 235. My main focus was to keep a strong core and hold a strong position at the top of my jerk. C. Did 20 Cals – Used 135/160/185 – All sets done in 1:45 or less D. Finished with 4 MU left on the 12 reps. Focused on breathing and staying consistent on attacking the bar after the. DB cleans. I knew cleans wouldn’t be a problem so I attacked them and went straight to the bar. E. Did it with 25lbs DBs Also Have been working out with Max Reynolds every day. Trying… Read more »
10:30 crew have been crushing it! Keep pushing each other. We can see the difference!
B) 225, 255, 275, 295, 295, 315f failed the jerk 🙁
C) 135, 150, 170, 170, 185, 205
D) one muscle up shy of finishing the round of 12
Body feels like crap, red recovery last two days :/
B: done at 225, went lighter because felt like shit
C: started with 20 cal then 15, went lighter with weights 115/135/155
Had to coach so couldn’t fit in the 10 min AMRAP.
This week was wild with work, hopefully next week is better.
A. Done
B. 155…get better than last week, although I’m still way too far forward.
C. RX 1:12/1:29/1:51/1:42/1:29/1:25
First two sets UB, which is highly unusual for me but felt great.
D. RX up through 10 cleans and 2 BMU. Still struggling with BMU.
E. Done
Crushing some barbell cycling and bike!! ??
b) 205
c)3 minutea x18
15 cal on the bike
1-2 @95 10 power snatches tng
3-4 @115 7 ps tng
5-6 @135 4 ps tng
d) 10minutes amrap
2 dumbbels power clean+ 2muscle ups…. increasing 2 reps every rounds
get to 12 dumbbells power cleans@50 each +2 bar muscle-ups
A. Done
B. 245
C. Between 2:05 and 2:20 for all of them
A. Done
B. 175/175/185/185/185
C. 85/85/95/95/115/115
D. 10 reps round
50#
Strict CTB
E. 135 barbell
35#
A. Did Sprint work with some buddies outside.
B. 105/105/110/110/115/115kg
C. 50/50/60/60/70/70kg
2:35/2:30/2:25/2:20/2:15/2:10
(Legs were pretty toast and felt like they were going to cramp up on this)
D. Didn’t have a bar to do this on… I am hoping to do it tomorrow. Depending on tomorrow’s programming.
E. Row @ 70/80/87kg
BB French press @ 25/32/32kg
Working you hard today! Solid work Casey!
A. Done
B. Completed 3 sets at 107kg, dropped to 105kg and hit two sets with one Jerk and missed the jerk completely on set 6. Split Jerk is a major weakness to work on.
C. Scaled to 15 cals all rounds done in 1:45 or less 115, 140, 160 used for weight
Finished 4 BMU in rd of 10.
A. Done
B. 245/255/255/255/265/245 – this was tough today.
C. Brutal. Dropped to 20 cals after first round and switched between AAB and echo with training partner. 135/135/155/155/175/175 – had about :45 rest between sets, some closer to :25. No legs.
D. Just focused on technique here after C, nice and controlled. Through the round of 10s and 5 power cleans into 12. We only have 55# dbs.
E. Done, ring rows and 20/25/30 dbs.
The bike got you! Solid work seeing it through ??
A. Done
B. Done at 93Kg
C. Subd row, PS at 50/60/70Kg
D. Completed end of 10s. Subd RMU, no bar.
E. Done
First day back off of 2 weeks in Fiji; today took my lunch money and pushed me down in the mud. I feel abused, in a good way.
Hope you had a blast in Fiji! Definitely somewhere I’d love to visit! A couple of session under your belt and you’ll be back to normal! ??
It was great. We had fun. Will be a grind over the next few sessions.
A. Done
B. 260# (270 is 90 percent. Went with my body today and scaled back a little.)
C. 20 cals (115/135/160)
D. 5+14 Rx
E. Done
Good to see you listening to your body!
A. Done (1 set)
B. Done @ 90-92.5% (1RM = 255)
C. Done on xebex bike (25/25/15/15/17/20 Cal), UB snatches. Cals took ~ 2min each, RX UB Power Snatches
D. Rd of 10 complete + 2 DB PCs (used 50s as gym didn’t have 60s)
E. Done w/ RRs and 30lb DBs
B. 190 for 5 sets then 195 for 1 set. Ouch these are so hard
C. Scaled to 14 cal, was able to do all the snatches unbroken. 80/85/95/100/110/115
D. Finished the round of 10s, 12 cleans +1 muscle up
E. Ring rows and 20lb press
Solid session Nichole!
A. Done
B. 285×2 295×3 305×1 missed jerk here nose started bleeding
C. RX holy lord. This crushed me
135: 1:29/1:29
155: 1:50/2:27
185: 2:46/2:43
D. @20:00
RX round of 12 done I had absolutely nothing here
E. Accessory done
Glad you had fun ??
A: done.
B: done with 55kg. I struggled a bit with my jerk today, so kept it a little lighter.
C: done with 32.5, 32.5, 35, 35, 40, 42.5kg
D: 7 reps into the round of 12s. 16kg dbs
E: done
Still another good session in the books!