A.
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
B.
Every 3 minutes, for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)
immediately followed by. . .
Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)
immediately followed by. . .
Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)
C.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor)
Rest 2 minutes
D.
For time:
50/30 Calorie Assault Bike
50 Overhead Squats (75/55 lbs)
When the running clock reaches 10:00…
Four rounds for time of:
60 Double Unders
12 Strict Handstand Push-Ups
6 Bar Muscle-Ups
When the running clock reaches 20:00…
For time:
50 Box-Facing Burpee Box Jump-Overs (24″/20″)
E.
Two sets, for time, of:
Hand Plank Shoulder Tap
x 50 reps
Push-Up x 10 reps
Elbow Plank x 30 seconds
Push-Up x 10 reps
Hand Plank Shoulder Tap x 50 reps
Rest 60 seconds
A.) Done✅
B.) 8 @ 50kg, 6@60kg, 5@70kg
C.) Did 6kg DB??
D.) 7:41 with renegade bike and Rx, 10:00 managed only 3 rounds(did rmu instead of bar mu), then burpees @ 06:07.
E.) 2:27 first and 3:30 last, shoulders died…again.
B. 8,6,4 reps @ 62,5/75/87,5kg
C. Done with 8kg db’s, what a burn! ?
D1. 7.13 rx aab, how the heck are people so fast? ??
D2. Du’s as singles. 2 rounds 4.30, ran out of time..
D3. Skipped
E. Skipped
A. Done
B. @125,145,175
C.7.5, 15 kg
D.5:02, 9:55 , couldn’t do
E. Done
Ahhhh forgive me for last week ☠️ ? haha
This felt really good today- was a good one!
A) done
B) 95 and then 130. My shoulder is still weird in the pressing
C) done. This always burns and I love it
D) Rx 4:48 (echo)/8:07/3:52
E) 6:09 This was actually fun. That burn tho
Hope your day was awesome Tino! Thanks for everything!
B: 95#
B1: 115#. Forgot to add the 2-1/2# plates. Whoops
B2: 140#
C: Done with 15# dumbbells so I could keep moving through the reps without having to rest. Got a good burn out of that one
D: 6:30
D1: 10:00. Scaled the HSPU to 8 and the BMU to 4. HSPU got me. Did them Kipling and didn’t see the strict until afterwards
D2: Don’t know the time. Got interrupted at 20 reps and then my clock stopped
E: ✔️ Plus 10m EMOM of 10 pull ups
Be safe on those kipping dude! Lets keep your head and neck healthy!!
A)✅
B) 75/85 8 reps
95/105 6 reps
110/120 4 reps
C) done with 15#
D) 4:05 RX/
8:45 Used 1 abmat for Shspu also took a long time because I had to wait for the bar class was going on so bar muscle ups had me standing around
4:04 Rx
E) 3:22/3:00
On a positive note you were able to get the bar muscle-ups in!
Definitely! ??
A) Done
B)
50kg/63kg
63kg/75kg
75kg/85kg
C) Done with 20lbs DB
D)
4:21(Off bike at 2:16)
8:30 (SHSPU and BMU are major weaknesses of mine. Ended up doing
-3 Rds
-60 DU
-12 SHSPU
-2BMU
4:41(just tried to keep a steady pace)
E) Total time 5:50 w/ 1:00 rest.
Solid days work Jonathan!
A) Done
B) Skipped, no barbell today. Will likely do tomorrow. Did last Wednesday’s nose breathing.
C) 25lb DBs holy hell ?
D) 50 cal Bike Erg/50 KB OHS: 4:37
60 DUs/12 SHSPU/6 alt DB snatch: 9:46
50 DB facing burpees: 4:28
E) Done
Solid mash up and fun day!
A. 2 sets of the openers complete
B1. PJ :3s pause dip/receive: 90#x10x2
B2. PJ :2s pause dip/receive: 110#x8x2
B3. PJ :1s pause receive: 130#x6x2
C. 3 sets: 20 DB Skull Crushers, 20 DB Tate Press, 20 DB Floor Press @ 20#. I forgot how hard these complexes are.
E. 2 sets core work: 2:53, 2:58. Oh I’m sure I will feel these later
The pump! ???
B
No rep! 🙂
Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as needed Triceps Opening Extensions x 5/5/5 reps Rest as needed followed by… B. Every 3 minutes, for 6 minutes (2 sets): Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk 40 kg (3 second pause in dip, 3 second pause in receiving) immediately followed by. . . Every 3 minutes for 6 minutes (2 sets): Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk 50 kg (2 second pause in dip, 2 second pause in receiving) immediately followed by. . . Every 3 minutes for 6 minutes (2 sets):… Read more »
??
I enjoy Tuesday’s
95/110 10 reps, 120- 8 reps 130-6 reps, 145 4 reps 150- 6 reps the hardest part for me was all the counting and when I got to the last set I still foo d myself pausing in the dip ?
D. 4:01 (I figured out I’m more proficient with a slightly more narrow OH position)
7:43 this was gross lol
4:12 this was more gross
Narrow can challenge mobility sometimes but is definitely more stable.
#stacking
A.done
B.done
C.done db 7,5kg???
D. 1. Barbell 25kg + 50cal assault 6:14
2. 3rd + 40rep ( happy first 60 du, 40sec)
But shpu very hard , 2nround change hspu
3. 5:05
E.done 5:14
Just keep chipping away at hose SHSPU on your free time and it will pay off! Not too much but a couple days of 15 reps can go a long way.
Ok, but today the db workout and push jerk , broken my shoulder…
What can I sub the OHS for?
Front Squats or Dumbbell Goblet Squats can be a good sub!
Thanks I ended up doing the OHS ??♀️
A. Done
B. 50/60Kg x 8
70/70Kg x 6
80/80Kg x 4
C. Done w/ 12.5Kg DBs
D. 1st and 3rd Rx. Modified the 2nd part because I started to feel some very minor aching in shoulders. Did 4 rnds 60DU/30 pushups/15 C2B.
4:42/9:13/4:57
E. 5:53 w/ 1.00 rest
Best be smart! Don’t want to upset this awesome period of training!
Totally agree. Been feeling really good over the past couple months.
A. Done
B. 135/165/195
C. Skip. Benched with the boys. Top set of 225×12
D.
1. 600m run + 50 goblet squats with a 70# DB
4:30
2. Rx for 3 rounds. Transition was about 75m/round and ate up the clock. About 8:15
3. 4:15. Felt the heat on this one
E. 5:15.
Had to give back the equipment to the box as they are opening up(but no open gym right now). Likely will be joining the box classes and then hitting the park for extra work. Will do my best to follow the program.
Keep posting what you are able to do and please let me know what I can do to help!!
Hello!
A) Done
B) 48/55 x 8
60/65lb x 6
73/80lb x 5
C) 8lb Dbs as a Complex
D) D1: 6:16 RX with Echo
On 10:00 – D2: 8:53 Scaled to 60 DU / 10 SHSPU to 1,5 raise / 4 Burpee PU
On 20:00 – D3: 6:02 RX
E) 6:43 with rest
Today’s ❤️!
Have a great day! ??
You have an awesome day!
A) done
B) 60-60kg 10 reps
75-75kg 8 reps
87-87kg 6 reps
That tempo made it spicy ?
C) 7.5-10-10kg done
D)
1) 4:49 (2:15 ass bike)
2) 8:56 (strict hspu went really badly today, no kraft in shoulder
3) 4:07 Definitely could have used more rest before this, not just 1 min haha
E) done, super cool stuff, pump was real today
Did training yesterday as well, just forgot to post, scaled a little as well, it was a classic shitty Monday haha
Why are Mondays shitty?
Not sure, it is always tough to get back in work and start the “wheel” again. If i do a lot of stuff during the weekend, then because of that, if I’m not, then so. But today felt better ? But to be honest, i got such a strong sun burn on the weekend, that also did not help haha
If that’s the case get an extra long warmup and scale back on the weights. Priority is to move well and feel good!
A. Done
B.
135/155 x 8
185/205 x 6
225/240 x 5
C. 25#
D. RX 3:44/7:53/3:44
E. 5:47 with minute rest
Shoulders and triceps ? today
That pump! ???
For real. I’m loving these Tuesdays though
Today was all about moving slow and controlled. Had to do some modifications ☺️ A1. Two sets of: Biceps Opening Curls x 5/5/5 reps @ 2.5 kg DBs Triceps Opening Extensions x 5/5/5 reps A2. Two sets of: Incline T Raises x 10 reps T: 2121 @ 1.5 kg DBs Incline Y Raises x 10 reps T: 2121 Incline I Raises x 10 reps T: 2121 B. E2M, 10 min: 5 Barbell Strict Press @ 25 kg C. Three sets of: 20 Dumbbell Skull Crushers @ 4 kg DBs 20 Dumbbell Tate Press 20 Dumbbell Floor Press D1. For time:… Read more »
Move well, feel good, stay healthy!