A.
Two rounds of:
500 Meter Row
20 Russian Kettlebell Swings (32/24 kg)
100-Foot Barbell Overhead Walking Lunges (20/15 kg)
400 Meter Row
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 12 minutes:
Back Squat x 1 rep
(start at 60% of yoiur 1-RM and add 5-10 lbs every minute)
Build to today’s “Heavy” single. Please keep in mind this is heavy for today and the intention is not to set any new records, BUT if you’re feeling good don’t be scared to put some heavy weight on the barbell.
When the running clock reaches 12:00…
C.
Against a 12-minute running clock…
2000 Meter Row or 4000 Meter Bike Erg
…
In the remaining time, establish a 1-RM Snatch
Record the time taken for your Row/Bike Erg, and the weight achieved on the snatch.
When the running clock reaches 24:00…
For time:
100 Double-Unders
15 Muscle-Ups
100 Double-Unders
150-Foot Handstand Walk
100 Double-Unders
15 Bar Muscle-Ups
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
10 Wall Walks
Forgot to post yesterday… no gym access so did this little number courtesy of Jamie hagiya
5 rounds
Amrap 5
400 m run in remaining time
3 power cleans 95#
6 push ups
9 air squats
Rest 1 minute between rounds pick up where you left off in next round.
24 rounds
3 rds
YTWL with 5# x 10 reps
Arnold press x 12 reps 15#
Then did the core circuit from July 7th
Have a great weekend!
A. Done 1 round
B. Up to 355# (10# off PR)
C. 8:00 on Row, made 165#, almost got 185#, shoulder gave in ?
Scaled to 10 RMU, 75ft HSW, 10 BMU
10:13
Solid fi no ah to the week Johan!
A) done
B) up to 245 and stayed for the last 2
C) 7:48 and up to 140
Then 11:22 with all bar MU. Du were surprisingly smooth today!
Thanks Tino! Hope the rest of your weekend is awesome!
Fun finish to a good week! Now to crush some retests!!
A. Done
B. Up to 176Kg
C1. 6:53 row/75Kg snatch
C2. 15:22; RMU subd for BMU(no bar). HSW took forever; couldn’t get comfortable or in a groove. Ended up doing 10-15’ segments.
Nice work getting through all of today’s overhead. Time to rest up and look after those shoulders…and the rest of your body 🙂
Thanks. Felt pretty good today.
B. Built to 300# (99%—5# under 1RM; 5# heavier than Monday!) ?
C. 8:12 on 2000 m row; 140# for Snatch
Way to end on a high note. Monday I’m traveling back to AZ, which means I will be on lockdown and will have to switch back to at-home workouts for a while. Really appreciated this summer’s cycle! Thank you!
Should have went for 310!!!
Safe travels back to AZ! ???
Very humid and 111 in Phoenix (plus too much wine last night) made today more difficult than it needed to be
A. Done. Hard to nose breath for 900m.
B. Up to 315
C. 7:30; 135 power
D. Done; subbed CTB for MU and scaled taps for hs
Wow! That’s hot and not a good combination! I hope you’re hydrating well!
I’m struggling but I’ll take today
A.240 failed 255 ??♀️made an accidental 15# jump and legs weren’t rewatch not time to rerack unfortunately
B.7:55/150 first snatch flew out of my hands due to humidity but I toweled off and put it out of mind 125/135/150 proud I could make those within 90 seconds after the fly out lol
C. 37:30 subbed 15 wall walks (omg those are hands down terrible) since husband has truck being worked on and it was a monsoon outside
Sometimes it’s ok to just rest and relax. Make sure your work is productive. You may be doing more harm than good! ??
A. 12:23
B. built to 255#
C. hit 135# and got time capped after that. got done right at 7 minutes and had 5 minutes to build to that snatch
D. 11:55
so.. I’ve have been slacking on my muscles ups.. havent done them since march and gyms re opened in June.. gotta get back to em! they felt really good today tho.. but I could tell I fatigued quickly on them
RMU: 5/3/3/3/1
bar MU: 5/5/2/1/1/1
Maybe time to add in the gymnastics program?
A. Nose breathing: 13:44
B. Back squat: 66 kg
C. 4000 Meter Bike Erg: 8:15
Snatch: 38 kg (91%)
D. For time:
100 Double-Unders
5 Muscle-Ups
100 Double-Unders
75-Foot HSW
100 Double-Unders
5 Bar Muscle-Ups
11:26
Fun workout ☺️?? Have a great weekend!
Nice job Cathrine! Have a great weekend and get ready to crush some retests!
A. Done
B. Built to 385#
C. 7:44 4km Bike Erg- 265# Snatch
D. 12:16 Rx
No open gym today so did this from home with some adjustments: A) Two sets nose breathing: 1000m bike erg 20 RKBS 100’ DB OHWLS 800m bike erg Around 6 mins for each set B) For Time: 4000m bike erg 50 sandbag squats (150) 8:00, 4:22, 12:22 total time At the 20 min mark… For Time: 100 DUs 10 sandbag cleans (150) 100 DUs 150’ HSW 100 DUs 10 sandbag cleans 14:20 C) Pump sesh to end the week, Four sets: 10 KB bicep curls per arm Rest 30 sec 10 KB single arm rows per arm Rest 60 sec… Read more »
Fun way to round out the week. Enjoy your time away. Rest and relax. The reset both physically and mentally will have you feeling awesome into the next cycle ???
Did this workout Thursday because knew I’d be short on time again today but didn’t see the snatch portion ?♂️
C. 2k row: 6:34.8
C2. 10:28 RX
Today did
A. Done
B.
AMRAP 7
50 cal assault bike
35 GHDSU
Max effort BFBBJO: 34
Rest 2 min
AMRAP 7
50 GHDSU
35 BFBBJO
Max cal bike: 24
Rest 2 min
AMRAP 7
50 BFBBJO
35 cal bike
Max GHDSU: 10
Damn! All the ghds! Hope you don’t get abdo ??♂️??♂️
They’ll be ok!??
A. Done B. Up to 335, missed 345 C. 7:48/135. Was expecting way more outta tha. D. Felt some old impingement symptoms while warning up on the bar so did some banded shoulder/scap work. Slept well last night so was expecting way more. Not sure whats been happening from wed to friday that things seem to go downhill . Can one day of eating a little less have that big of an immediate effect? Im only taking in about 50 less carbs on a non training day. Daughters 3rd bday party today so maybe i should eat up? Not feeling… Read more »
Eat to perform and replenish. Food and sleep play a massive role. I definitely don’t agree with cutting your carbs on a rest day. You need to replenish your glycogen stores to train well the following day
A: ✔️ Didn’t track my time
B: 165-245. These felt good.
C: 7:56 on the row. 115, 125, 145f, 145. Wanted one more lift but didn’t have time. Max Snatch is 175
C1: 12:36. No rings at home. So did 20 CTB for both MU and BMU. Did freestanding HSW in place. 150 steps
My new rig is finally up but still not enough room yet to get BMU. Still have to move some things around.
Solid week see you all Monday
Nice work!
A. 12.38 total time, nosebreathe ?
B. From 115kg to 185kg for rep #12. Did an extra rep and got 190kg(100%) on rep 13 which was nice ??? Gonna get that 200kg soon ?? took a few mins pause to setup C.
C1. Row 8.18, snatch 60/80/90/95kg
C2. Du’s as singles and all mu’s as bmu’s. 14.28.
Body completely trashed after a long week at work and working out but super happy I got all workouts done again! ???
Rest, recover, eat well and sleep! Enjoy the rest of the weekend and relax!
You too coach!
A) Done, 12:41. Subbed 400 Row with Run (thought it was Strange to Row 900m straight).
B) Build to 130 kg – First time hitting this after Corona ???
C) 7:29 on Bike Erg and 75 kg on Snatch…little disapointed.
D) 24:50 RX. Took my time to actually do both Muscle Ups and HSW as the workout said
Great to see your strength coming back!! Now to dial in that weightlifting technique!
Fun finish to a solid week! Nice work!