Primary Session
A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set (by %): 90, 95, 90, 95, 90, 95
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 15 reps @ 65-70%
C/
Every 10 minutes for 30 minutes (3 sets):
35/25 Calorie Assault Bike
25 Toes-to-Bar
150 foot Double Kettlebell Front Racked Walking Lunge (24/16g)
D.
One set of:
100 Banded Glute Bridges
Keep a steady pace with a light band
Followed by. . .
One set of:
100 Banded Hamstring Curls
Keep a steady pace with a light band
Strength Accessory Option
Five sets of:
10 Zottman Curls @ 3131
20 Front-Racked Alternating Reverse Lunges with Dumbbells
30 Stiff-Legged Deadlifts (Dumbbells or Barbell)
40 Banded Overhead Triceps Extensions
50 Bicycle Crunches with 1-second pause at top of each
Engine Accessory Option
Every 4 minutes for 40 minutes (10 sets):
20/15 Calorie Assault Bike
20/15 Calorie Row
20/15 Calorie Ski-Erg or Burpee
Running Endurance Option
Eight sets for times of:
Run 200 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters
Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. These should be challenging…don’t be afraid to push the pace!
A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 3 reps @ 2111 – 45 / 55 / 65 Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat x 2 reps – 95 / 115 / 135 Immediately followed by… Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch x 2 reps – 135 / 145 / 155 / 155 Immediately followed by… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 1 rep – 165 / 175 / 185 / 195 Immediately… Read more »
Big days work and solid start to the week! All the wall balls!??
A.) High hangs 105/120, Hangs 125/140, snatches 140/165
B.) didn’t squat today
C.) 4:26, 4:46, 4:45. Bike was between 1:20-1:35. T2B 2 sets, had to break the lunges into 50’ because our gym just isn’t big enough to go longer. Needed it anyway because I thought I was gonna die.
D.) done
You’re definitely over exaggerating haha
? will feel awesome tomorrow!
I started with the gymnastics program this morning. I was a little bit sore from yesterday but it went okay In the evening i did the workout from december 8th Primer: done A: 13×1 push press 60 sec rest Push jerk 2 min rest 3 sets with 75 kg 60 kg 50kg 8/10 10/19 12/20 B: Max strict press Max push ups Max pull ups 90 sec rest For 3 sets Had 20kg dumbells 15/16/10 9/15/10 8/15/10 C 4min amrap of 10 deadlifts 20 pull ups 30 du 2 min rest For 3 sets Had 2 rounds every set. Lost… Read more »
Solid final session before lockdown. I hope you can still get some good work in. ??♂️
A. Worked up to 70kg in snatch focus on technique
B. Back squats kept it light but steady and no stops. Worked up to 110kg and the 15 reps at 80kg. Felt last weeks squats for days.
C. No room for the wod so did tabata assault bike.
D. Done added 3 minute banded step ups with sandbag.
New locksown rules today so waiting to see how everything works out this time.
Good to see you’re still able to train during lockdown. Hope you can still get some good work in! ?
A pff do not remember all the weight
But the last sets were
120/125/125/130/135kg
B 120/140/160/180kg
135kg for the reps
C all sets ttb 18/7 could go unb but would not benefit my lunges
3:21/3:27/3:43
Really tried to push the bike
All rounds around 1:00-1:15
D done
Well ended last week with dead legs. This morning they felt recovered and then Tino decided to just crush them again hahaha??
Welcome to the new week! ?
A.
40-45 kg
55-60 kg
H.H.S 60-65 kg
H.S. 70-75 kg
Snatch 80-83 kg
Snatch 88-93-88-93( f.)-88-93 kg
B.
93-110-128-145 kg
15 Rep 110 kg
C.
5’24”
Abike 1’39” Ttb 15-10 WLunge 45 m
5’04”
Abike 1’38” Ttb 25 WLunge 30-15 m
5’04”
Abike 1’41” Ttb 17-8 WLunge 45 m
D.
Done
In the afternoon Row or Engine
Solid start to the week dude. How’s everything in Italia?
in Italy the gyms are always closed. from today a little more freedom on outdoor things
In California?
Can gyms not operate outdoors?
Restaurants take out only, gyms can operate outdoors, retail is limited capacity and barber shops and beauty salons closed.
the same here in my area but not the gyms