A.
Complete rounds of 21, 15 and 9 reps at 70-75% effort of:
Dumbbell Thruster (35/25 lb DBs)
Down Up (burpee no jump)
Rest 3 minutes and then. . .
Complete rounds of 12, 9 and 6 reps at 70-75% effort of:
Dumbbell Thruster (50/35 lb DBs)
Down Up (burpee no jump)
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.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat
Followed by…
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 85-88%
C.
Build to today’s heavy…
Hang Snatch + Snatch
Followed by…
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 80-85%
D.
Two rounds for time of:
15 Muscle-Ups
30 Deadlifts (225/155 lbs)
15 Strict Handstand Push-Ups to 4″/2″ Deficit
30 Box Jump-Overs (24″/20″)
Immediately followed by. . .
For time:
1-Mile Run or 2000 Meter Row or 4000 Meter Bike Erg
Post three scores.
1. Time to complete two rounds
2. 1-Mile or 2000 Meter Row Time or 4000 Meter Bike Erg
3. Total Time
E.
Three sets of:
Strict Wide-Grip Pull-Ups x 8-10 reps
(add weight if possible)
immediately followed by…
Max Reps of Band-Assisted Wide-Grip Pull-Ups
Rest 60 seconds
Tempo Ring Dips x 8-10 reps @ 2111
30 Banded Push-Downs
Rest 60 seconds
A) done
B) up to 235 then emom @220. Backsquats feel so strong these days!
C) up to 130 then 130
D) 14:39 Rx but w bar MU
Mile- 7:49
Total: 22:28
E) done
Then paddleboarding with friends and my pup
Hope your weekend is awesome Tino!
Hope you didn’t get caught in a storm again!
Haha! Nope- it was a beautiful day! ☀️
A. Done
B. Up to 181.5Kg; then EMOM at 161.5Kg
C. Up to 75Kg; stopped b/c shoulders were sore.
EMOM at 75Kg (missed at 5 and 8)
Shoulders are not painful just fatigued and sore.
D. Subd no deficit HSPU.
19:53 (HSPU took forever)
6:27 run (felt good to stretch the legs)
26:20 – Total
E. Done
I see HSPU are still your fav 🙂
Darn HSPU! Shoulders totally hate them. I’m gutting them out. Trying to make them work through them though.
A) #20/#30 dumbbells. 6:53/ 5:12 B1) #160 max: #95-#152 B2) #135 (85%) C1) #100 max: #65-#85. Couple fails, stopped there, legs jello, couldn’t keep solid positioning. C2) nope, just nope. D1) scaled to: 15 burpee ring pull-ups + 15 dips off bench; DL (#135); 5 kipping hspu to abmat + 5 strict hspu to 2 abmats + 5 seated shoulder press (#25’s); step-down box jump-overs. 7:58/8:30 D2) mile run 7:38. Total time 24:06. E) 1 set. 10 wide grip negatives, 10 wide grip pull ups with blue band,10 ring dips with red band, pull downs with little orange band 15R,… Read more »
Sometimes it’s better to rest than train 🙂
Hope you get some good sleep and can relax the rest of the weekend. Please be smart with your kipping handstand push-ups. We don’t see a need for athletes to ram their heads into the floor unnecessarily. Add a riser and perform strict or perform L Seated Dumbbell Press. Be safe!
I have until September 6th off, so I’ll definitely get some recovery in! I usually do L-seated presses if it calls for more than 5, but i love hspu’s, so i wanted to do some! I’ll work more on strict ones, thank you for your input, i appreciate it! ?
Howdy!
A. Done.
B. Built to 380 lbs, then did the EMOM at 340 lbs.
C. Skipped.
D. 18:41-8:16-26:57.
E. Max Pull-Ups: 12-12-10
Have a great weekend!
?? ? ?
Hello!!
A) 20/30lb 7:42/6:15
B) 178lb / 163lb for the EMOM
C) Skipped
D) 1. Scaled to:
2 rounds for time of:
15 Burpee Ring PU
30 DL (125lb)
15 SHSPU (Abmat)
30 BJO (20” step down)
Time: 18:12
2. 4000m Bike Erg: 9:56 (???)
Total time: 28:19
E) Strict Wide PU: 3×8 reps unweighted
Banded assisted WPU: 10/10/11
Banded assisted RD: 10/9/11
Push Downs red band
Have an awesome weekend!! ?
Fun adjustments to round out a good week!
?
A. Done
B. 385/355#
C.260/235#
D. 13:57(accidentally did 5 extra sHSPU/ on second set because I wasn’t paying attention)
+
8:07 Bike Erg 4k
TT: 22:06
#extracredit
A1. 21, 15 and 9 reps of (nose breathing): Dumbbell Thruster @ 10 kg DBs Down Up 5:55 A2. 12, 9 and 6 reps of (nose breathing): Dumbbell Thruster @ 12.5 kg DBs Down Up 3:50 B1. Builded to 80% of 1RM BS @ 62 kg B2. EMOM, 6 min: BS x 2 reps at 72% @ 55 kg C. Skipped due to limited time D1. Two rounds for time of: 3 Muscle-Ups @ Singles ? 30 Walking lunges @ 15 kg DBs 15 SHPU to 2″ Deficit @ Toes on box 30 Box Jump-Overs @ 20″ D2. For time:… Read more »
Fun way to round out the week now Let’s get on that gymnastics!! ??♀️
Class got rained out so did some fun stuff at the cottage:
21-15-9:
Sandbag clean 150#
Strict HSPU
4:45
At 10 mins:
2x:
10 sandbag cleans
10 sandbag lunges
50m sandbag walk
Then 10 more sandbag cleans
7:10
Sandbag lunges are dumb and blew up my back
at 25 mins:
1 mile run
6:30
A nice out and back loop.
At 35 mins:
100 burpees for time
6:13
Damn good session! Great to see you still putting the work in!
A. Done
B. Up to 180kg(95%), felt smooth. Then 6×2 @160kg
C. Up to 80kg then had to go to work ?
D. Skipped, no time
E. Skipped, no time.
Good to see you still got some work done even on limited time!
A. Complete rounds of 21, 15 and 9 reps at 70-75% effort of: Dumbells Thruster 12 kg Down Up (burpee no jump) Rest 3 minutes and then. . . Complete rounds of 12, 9 and 6 reps at 70-75% effort of: Dumbbells Thruster 22,5 kg Down Up (burpee no jump) B. Take 20 minutes to build to 90-95% of your 1-RM Back Squat 135 kg Followed by… Every minute, on the minute, for 6 minutes: Back Squat x 2 reps @ 85-88% 125 kg C. Build to today’s heavy… Hang Snatch + Snatch 60 kg Followed by… Every minute, on… Read more »
Enjoy your rest day and look after your body!! ??
No barbell today so lots of modifications..
A) Done, around 12 mins
B and C) Skipped, did 4 sets 10 reps of single leg kettlebell Romanian Deadlift 70lbs
D) Two rounds:
15 kettlebell swings (70)
30 dumbbell deadlifts (50s)
15 strict HSPU using 50lb DBs as deficit
30 box jumps 24”
12:50
1 mile run 6:05, 18:55 total time
E) Done, love the pump sesh to end the week
Still looks like a solid session! Fun way to round out the week!
20#/35# – 11:55
320 (91.5%)
300 (85.5%)
145#
155✅❌❌150✅✅✅✅✅✅✅✅✅
BMU, 15#PLate deficit – 2 Rds 10/20/10/20 16:20
Using murph miles 10:09/12:12
N/A
Came back well after those misses ?
Thanks! Snatches are feeling better, but theyre still definitely my nemesis.
Just did the hang snatch+ snatch up to 140 and felt great but my shoulder was achy in the catch (my little one was up most the night and ended up sleeping in that arm so nothing major there!)
A.12:00
B.8:18
C.20:18
No reason for that mile to be that slow for me! But all in all good training on less than 4 hours of sleep! Giving myself some grace here 🙂
Time to sleep during the baby’s nap time!
A. Done used 75/95 barbell 4:46/2:39/10:25 total with rest
B. Up to 405 and 350
C. Only did EMOM 205×4/225×6
D. RX
1: 12:29
2: 2k row 7:50
3: 20:19 total time
E. Variation done!
Solid time on the metcon today!
Thank you sir. Just cried through the row pretty much though
????
You can call me dumbass but I couldn’t resist and I did squats today with that knee, but I didn’t feel any pain! So I hope it won’t start hurt later today…
A. Done Rx 11:30ish, went really careful with that knee
B. Done based on 160kgs – 6×2 @ 137,5kgs
C. Skipped no snatches
D. 14:34 Rx (did step downs after each box jump, didnt wanna hurt the knee)
1-mile: 8:07 (slowest mile ever)
Total: 22:41
E. Done first 2 sets weighted with 6kgs
?????♂️
😀 At least, I know, it’s nothing serious 😛