A.
Every minute, on the minute, for 12 minutes:
Minute 1: 10 Box Jumps (30″”/24″”, Jump Up and Step Down)
Minute 2: 4 Kettlebell Deadlifts + 4 Kettlebell Hang Clean to Overhead + 8 Alternating Front Racked Kettlebell Reverse Lunges (16-24/12-16 kg KBs)
Minute 3: 30 second Assault Bike @ 80-85% Effort
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
C.
Six sets of:
Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 70-85% of 1-RM Clean
Rest as needed
Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.
D.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 1 rep @ 80-90%
Goal is to groove perfect footwork and mechanics with a relatively high percentage of your 1-RM in these sets. Do not progress the load if your mechanics falter.
E.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75-80% of today’s heavy single
F.
For time:
10 Lateral Burpee Over Dumbbell
20 Dumbbell Thrusters (50/35 lbs)
10 Lateral Burpee Over Dumbbell
18 Dumbbell Thrusters
10 Lateral Burpee Over Dumbbell
16 Dumbbell Thrusters
and so on, down to…
10 Lateral Burpee Over Dumbbell
2 Dumbbell Thrusters
*perform thrusters using two dumbbells
Didn’t post yet but I did all of this one and it was amazing. I was at the lower end of percentages because I want to continue to focus on technique and form until I can maintain more consistency with the OLY lifts. The burpee / thruster bit was insaaaane!
A. Done
B. Up to 305#
C. Up to 245#
D. Up to 230#
E. 3s @ 255/265/265#
F. Wasn’t mentally ‘IN’ it today
20 mins capped, just finished rounds of 6
A. Done with 16Kg KB
B. Up to 140Kg; felt really heavy today
C. 95/95/100/100/105/105Kg(f) on PC; another heavy one
D. 95/100/100/105/105/110Kg(f); heavy again
E. Up to 182.5Kg(96%); legs felt much better here
3×3 @ 146Kg
F. 18:12 Rx; too conservative on the thrusters
A bit off today on B-D. Not as hydrated as I would like to be and temp is at 30’C; much higher than usual. Need to drink more water and suck it up in the heat.
Stay hydrated and safe in the heat dude!! ? ?
A done
B end at 117,5kg
C start with 77kg end with 92,5kg
D start with 80 kg end with 90kg.
E 1rm was 140kg then 3 sets with 105, 107,5 and 110kg
F 20:59min RX
A. Done, 25lbs each arm, AB is hard @80% nose breathing
B. Up to RM @165 felt solid, if I had partial plates I would’ve gone up, but meet to feel confident to go up 10lbs.
C. Up to 125lbs, 2nd power clean feels ugly, can’t seem to catch the timing to do touch and go, should I stick with it or drop Barbell, reset and go?
D/E. had to skip for time 🙁
F. Kill me, regretted yesterday jump overs. 19:33 with 20lbs each (it’s my competition standard).
Barbell cycling is not weightlifting and weightlifting is not barbell cycling. Work perfect mechanics in strength portions so there’s no need to touch and go these. Where there’s a natural break drop and reset.
Look after those calves!
Roger that!!
A. Done 30” box, 24kg KBs
B. 195/215/235/245/260 then 275/295/305/310/315
C. 220/225/235/245/250/255
D. 250 across the board
E. 360 then 270
F. 22:03 Rx
Good job today!
A) used 25#kb
B) 105/115/125/135/145
150/160/170/175/175
C) 115/125/130/135/140/140
These were solid and snappy today
D) 135/140/145/145/150/150
E) Worked up to 210#
3 sets @ 170#
F) 16:45 RX a bit slower than I usually would go on thrusters but hip was tight and wanted to make sure form was good on the press so I didn’t bother the elbow.
That was rough after everything ??
It was a nice full day today! Good job getting it done!
Fun finisher ??
A. Done
B. Up to 3 singles at 275
C. Extra clean pull instead of the power cleans. Went heavy
D. Still push pressing. 205/205/215/215/225/225
E. Up to 335 then 265
F. 16:15 with 30s. Had to go to the university gym and could only use 30s so tried to go fast.
?
A. Done
B. Worked up to 160# (was basing percentages off of 155 for post partum. All time is 205#)
C. Worked up to 130 (5 more than last week)
D. Worked up to 130
E. Worked up to 185 (5 less than last week) then 3X3 at 145 (same as last week)
F. No time tonight
Strong mamma and papa!
A. Done
B. Built to 345#
C. 225/235/245/255/265/275#
D. 260# across
E. 385#…315#
F. 18:38 Rx…woof this was fun
??
A)Done (Off of 385)
B)Done (Off of 385)
C)Done (Off of 340) Missed 90%
D)Done ( Stayed at 250) Feel Smoked
E)Skipped 1 rm Based 3×3 off of 420lbs
F)14:59 (Hit a major wall during my set of 18)
Seemed to get through that wall and finish strong! ??
Thank you! Is it possible to give us goal times or goal reps based on our ability? Example Elite,Rx,scaled option
We offer that through other programs like Athlete and individual. It’s usually the days overview and intention.
Got it!
Limited time today.
A
Skip
B
90/97/105/112/120
127/135/140/145/140
Felt really good today
C
105/110/115/120/120/120
D
115/120f/120/120/120/120f
No more that 120 for me today. Felt really off.
E
90×4/120×3/140×2/150/160
3×3@130
F
Only 5 min left.
Did 4 rounds for time of
16 dB walking lunges
10 dB push press @2×22,5kg
In 4:30min
Solid strength session. Legs felt good. Upper body not so much
Legs look strong. Now to get that upper body strength to match!
A done KB 16kg
B Basead in 1RM 130kg finish 124kg
C Done 70% – 85% 78kg – 94kg
D Build to 94kg
E 140kg 3×3 112kg
F Done 19’29”
Keep it up!
A.done
B.done
C.Done
D.done
E..only series back squat ( training alone and have scary make me damage with the barbell
F. Dumbell 17,5kg time 23:55
Be safe!
Of course !! In spanish says : have more days than beans!??
A. Done with 12kg KBs B. Worked up to 200lbs (91% of all time best), same weight I worked up to last Tuesday/Friday C. Stayed on the low end of percentages due to technique fixes (trying not to hitch) D. Stayed at 80%. E. Worked up to 250lbs (5lb increase over last week, 93% of all time best) ** note; I say “all time” because they are numbers I haven’t hit in 2-3 years when I was exclusively strength-focused, make no mistake I am very happy to be in the 90%+ range!!! F. I would like to say there was… Read more »
Solid days work!!
A. Done with 24kg kbs
B. Up to 365
C. 225/235/245/255/275/285
D. 255×2/275×2/285/300
Shoulder got soft in the catch at 300 might be a bit much overhead for me
E. Sled instead. Back wasn’t bothering me anywhere else but didn’t wanna push it
F. RX 14:54
Solid stuff Bobby!
Crushed the conditioning! Great work!!
Thank you men!! ??
A. Done 16/16kg KB
B.
2×80
2×85
2×92
1×98
1×105
Then
1×110
1×118
1×120
1×125 and done
C. Clean dead+ pull + 2 p clean
85,85,90,95,100kg as TNG reps. Box owner had a class and didn’t let me to drop the bar
D. Split jerk
95,95,98,100,103,105kg
E. Up to 145kg
Then
3x3x115
F. DNF at 19min did 10/8 22,6/22,5kg (I should have scaled to 15/15kg) thrusters and call it a day nothing more left in me
Too much loading for my knees
Well at least you got to work on your barbell cycling with some touch and go
I felt those 98 DB thrusters also ?
Look after those knees!!
I’m gonna look after those patellar tendons! Working much, sleeping less than 3 hours got me today!
Dude I would rather you use your training time to sleep. 3 hours is not good!
A) has to dive straight into squats
B) built to a heavy 134kg
C) 75 x 4 & 80 x 1
D) 80kg
E) skipped as only had 15 minutes for F
F) 15 minute time cap. 20 & 18 @ 17.5kg. Dropped to 15kgs and got 4 reps into the 6. Scaled to 5 burpees.
Totally fucked after 7 days in a row at work
Yeah work definitely can start to add up when you are not getting breaks. Good job getting it done
A. Done
B. 245/265/285/315/325/345/
365 failed and I stopped
C. With 175 lb
Looking better
D. Up to 405 lb
Then 3 sets @ 305 lb
E: 26: 22
A. Done with 16kg
B. Up to 107,5kg
C. 73,5kg start finished 90kg
D. Up to 95kg
E. 120kg 3×3 100kg
F. 17;53 15kg db
Tuesday is the thoughest Day of the week, really grinded n todays conditiining ?
Yes, continue to expect Tuesday’s to be your high volume day