Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85-90%
Rest 2 minutes between sets
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C.
Four sets of:
20/15 Calorie Assault Bike
*Handstand Push Ups
20/15 Calorie Assault Bike
10/8 Muscle Ups
20/15 Calorie Assault Bike
100 Foot Handstand Walk
Rest 2 minutes
*Set 1: 20 Strict Handstand Push Ups to a Deficit (4″/2″)
*Set 2: 20 Strict Handstand Push Ups to a Deficit (2″/0″)
*Set 3: 20 Strict Handstand Push Ups
*Set 4: 20 Kipping Handstand Push Ups
D.
Three sets of:
30 Goblet Squats (24/16 kg)
Rest 60 seconds
30 Kettlebell Deadlifts (24/16 kg)
Rest 60 seconds
Empty Barbell Movement Primer; Done
A. 235/315/350/350
B. Skipped (i had a short time to train today()
C. 62 minutes in total
(feeling better in the MU, i had an awesome HSW but i need to be better in the AAB)
D. DOne
A. 135/185/210/200
C. 7:39/7:57/7:43/8:23
With 3”/2”/0”/kip
50ft hsw
Done yesterday morning
Warm up completed
A. Front Squat 125, 165, 185, 175
B. up to 115
C. Completed all rounds around 10 min —limited equipment and all my weaknesses
3 sets of hspu strict to ab mat, last set kipping
Strict pull ups and dips for MUs
Hs practice for walk
D. Completed with 40 kb
and 45 plate deadlifts
A. 225/295/330/330×3
B. 205×2/215/225×2
C. Ran 200 and did 10 banded pull-ups (green).
9:21/8:42/9:01/10:34 felt really good on the deficit SHSPU but hit a wall on the HSW.
D. Meh tired did band pull through.
No meh’n here 🙂
Solid start to the week!
A. 225-280-315-315
B. 185-195-205-210-210
C. 53:03
A. 95/125/142.5/142.5Kg x 3
B. 75Kg across all
C. Subd row 20 cal, scaled HSPU to 36” box, all else Rx. HSW took a while, sets of 10-20’ at a time. Best HSW have felt in a while; happy w/ the effort.
10:56/10:32/10:23/10:27
D. Done
Turning into a gymnast Wilson?! 🙂
A. 185 240 280 3@260 felt good
B. Some people I know put me up to celebrating my birthday by trying to squat my weight 205 (60%) times the number of years 37 without racking the bar. 2:58 mostly quick 5s with 2-3 breaths in between. Hurray!
C. Done with 20 cal row, 20 reg pushups small deficit, 10 ctb, 100ft bear crawl
7:34 8:40(? Maybe misread clock) 7:41 7:20
Fun workout thanks Tino!
Hope you had a great birthday dude!!
I’m sure you will feel that birthday treat later today and tomorrow morning 🙂
That was a good session!!????
A. 185/ 235/ 265/ 245 (2 reps)
B. 155/ 165/ 170/ 175/ 180 (long time since a 180 snatch came along ?)
C. 9:08/ 9:43/ 9:50/ 9:47
D. No time, gym was closing
Finally felt confident in the FS and went for that 90%
Great start to the week Eduardo! Looking strong!
Thanks Tino
A. 75/100/112/107kg
B. 60/64/67/70/72kg
C. 10:31/11:41/9:53
D. Skip
A. 225/295/325/325×3
B. 195/205/215/225/235 235 felt comfortable
C. 4 rounds RX 7:14/8:20/9:15/9:28 everything felt great today got to do the handstand walk unbroken what was holding me back a bit were the MU.
D. Done
Nice work on your gymnastics dude!
Primer done
A) 205/265/300/280-80%
B) 170/175/180/185/190- took three times to land it.
C) 11:50/ 13:49/ 12:53/ 11:57- MU’s UB.
D) Done.
A) 125-165-185-175. These felt good today
B) worked at 105, felt solid
C) with some subbed movements:
Replacing HSPU: 10x heavy DB L seated strict press
Replacing MU: UB toes to rings x8
Replacing HS walks HS holds
Not enough time to do those RX I would have been there all night or hurt my neck! Not cleared on HsPUs
Solid adjustments to get the most out of your session!
A) 275, 315, 355 (3lb PR), 315
B) up to 225
C) dumb
9:45 for the first round
Didn’t see the rest
Finished 50:45
Hspu crushed my soul today. Kipping unbroken
All muscle ups unbroken.
You and Sam ??♂️
But I PRed my front squat!
If I can squat it, I can clean it ?
Shoot I didn’t see that! Awesome work dude!! And yes if you can front squat it you can clean it right?! 🙂
A. 170/230/255/245
B. 135/135/140/145/150
C. Done 2 sets
(Has to run 1.5 miles for warmup for a class): 9:14
D. Done
A little running never hurt anyone 🙂
A: 225-315-355-325×3
B: Up to 225#
C: Heh, got capped at 50 min with hs walk left on last round. no deficit, rowed a few rounds of cals
All your favourite movements today 🙂
A. 115/155/175 then 170 (90%) x 3
B. 100. Felt great today.
C. Did 10 strict HSPU and 10 kipping each round. Did 5 MU each round, felt good, no fails. HSW in 5 ft increments for as much time as I had left of each round (10min).
Weird day.
A) 230/315/385f/335×2 failed 3rd rep
After B came back to these, tried for another heavy single was not having it.
Did a single at 325
B) up to 215 snatch felt heavy
C) 5”/4”/2”/0” All SHSPU
9:32/9:00/8:42/7:54
A. 135-175-198-190
B. 115-125lbs
C-D. Had to miss; did Vernon’s run program with him though.
Thanks for the birthday wishes Tino!! ?
Hope you have a great day and Vernon spoils you!
Warmup Done
A) 80/105/120/111kg
B) 1-3 80 kg 4-5 90 kg
C) Totally missed the rest n did all 4 set without rest. Done with ring mu nd RX. 41.23
D) done
Warmup done with some shoulder work.
A. 225/300/335/300×3
B. 155/165/175/185/195
C. Team wod with friends, included echo bike, mus, hsw and some dB fun. Had a quicker session with the holiday so just a good sweat and moved around.
Fun way to spend the Holiday! Happy Labour Day!
Thanks, same to you and the family!