Movement Primer
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday
D.
Against a 60 second clock:
6-8 Bar Muscle-Ups
Max Calories of Assault Bike or Bike Erg in remaining time
Rest 90 seconds and repeat for a total of SIX sets
*Goal is to have 30+ second on the Bike.
E.
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
Primer done
A: build to 185
B: 115
C: 235
D: had to do Pull Ups 10-12 cal bike
E: done
Movement Primer-Done
A. 145/185/215/235/255
B. 135/ 145×3 / 150×3 / 155×2
E. Done
Long Monday and was happy to get in the gym and get some of this done.
Did A-C on 12/13 last access to gym before lockdown, so tried to guess the program based on last week A. Fs 24×1 + 3 no tempo 205 225 245 255 265 275x (tempo + 1, rack, +1, rack, +1) B. High hang snatch + hang snatch 115 did 10 sets felt good C. Back squat 3 reps e90sec 305 (+5) did 10 sets On 12/14 in lockdown with echo bike and two dumbbells D. 60 sec: 8 thrusters 55# dbs + max cal bike 9-10 cals each time, ten sets E. Bike: 3x (10cal hard + 5 easy) x5,… Read more »
A. 205 lbs
B. 155 lbs
C. 275 lbs
D. 6 BMU each set
13/12/12/12/10/10
69 cal
E . Skipped
A. Up to 295#
B. Up to 165#, missed a couple of reps through
C. Squats felt super heavy today, struggling to stand the last load
295-315-315-315-320# (last week built up to 330#)
D. Sub with Row, 6 BMU
11/12/14/13/13/12
E. Maybe later
Wasn’t a great day of lifting overall.
Lots going on with work tis week but I’ll make sure I stay consistent ?
A) up to 195 these actually felt good!
B) 105/105/115/115/120/120
C) up to 225
D) I took my pup for a long walk to just try to unwind
E) I did this tho. Hello hammies
Thanks Tino! I hope your week is off to a great start
You should be finishing up for the holidays soon right?? Hang in there!
Yessir!! Next Wed! I’ll be off for a long while too ?
Last competed back in 2017 Regionals so excited to get back at it!
A. Coming off a serious quad injury so easing into squatting slowly 205/225/245/255/265
B. First few sets at 185. Last few at 205.
C. Sets at 275
D. 8 BMU each round Assault bike cals: 18/20/19/20/20/17
E. Complete
Welcome back!!! Looks like you haven’t lost much 🙂
Primer done
A. 5 sets: Double dumbbell front squats x 12 @30# each
B. 3 sets: 1&1/4 goblet squat with jumó @30#
C. 4 sets: Dumbbell RDL X20 reps @30# each
D. Subbed 5 devil press for the muscle ups
6/7/7/7/7/7 cal air bike
E. Done
??
A. Up to 295
B. Sets at 165-180
C. 315/335/345/355/365 (averaged a few lb less than last week)
D. Done with 10 strict pull-ups and 10 ring dips (no ceiling height for bar MU) 20/21/20/19/20/18
E. Done
Making it work! ??
Primer: ✔️
A: 135, 155, 185, 205, 225. Back get back to normal here so that felt great
B: 145×8. Felt bad on the first 2 sets cause it’s been a while since I have snatched
C: 5×7 @ 205. Jumped in with some friends on their back squats
D: Got three rounds 14,14,11. Did CTB. Stopped at three rounds to do by 100 burpee a day challenge
E: ✔️
My back is right around 100% now so time to get back at it fully!
Great to see you healthy and back to hitting it hard!
A. 80/100/110/120/130Kg
B. 70Kg x 4/75Kg x 4
C. 150Kg
D. Done w/ 5 RMU(no bar) and Echo
16/22/18/17/20/18
E. Done
???
A. Up to 245
B. 135 – 155
C. Skipped. Still babying the quad. Feeling good though.
D. four rounds with 4 bmu, 2 with 5. 14-16 cals on the bike erg each minute
Good to see you healthy and having fun!
Primer done
A. 60/70/80/90/100kg ✅
B. 75/75/75/75/80/80/80/80kg✅
C. 5x4x142,5kg ✅ ?? very hard and happy ?
D. Only 2 sets not time fore fore 16/16 cal
???
Movement Primer: done
A. Up to 330 lbs
B. Work with 135 lb and two last sets 155
C. All sets 325 lbs
D. I did 8 Bar MU & run sprint in a little hill
E. Done
Starting the week off in a good place. Nice work!
Thanks Hunter
Putting in the work! ?♂️ ?
Thanks Coach
Primer done
A.done 5 set 2:30min 50/60/65/70/75kg + 5 x leg box step up front rack dbs 17,5kg
B.start 50kg little bit less 75% but training very good movement i need more practice with my 65-70%
I irrived 80% good movement but not in all reps.
C. Change(without shoes) Bulgarian back rack 50kg 4reps for leg + and 5x leg box squat light weight in one hand
D.
6 bmu all sets between 19-25 secs
20/14/12/12/13/12 cal assault
E.done
Solid start to the week Toni!
A. Up to 275
B. All @ 190
C. 225 ** sticking with the program but my squats are back and excited to test
D. 6BMU, bike erg 21/20/19/20/18/21
E. Complete
QUESTION: is there an online comp this year? It’s usually around this time
Unfortunately not due to the current lockdown situation across the world! Hoping for some normality in the coming months once the vaccine gets administered ??
Going to post my daily workouts in lockdown here to keep myself accountable. Our gym is holding outdoor classes in 30 degree weather, so my plan is to attend those and then accessory at home.
A) Class wod
Five rounds for time:
15 front squats (135/95)
30 burpee box jumps (24/20”)
60 double unders
26:29
B) Four sets:
Weighted Bulg Split Squats with DBs by side x10 (50lb DBs)
C) One set:
50 banded Goodmornings
100 banded hamstring curls
50 banded Goodmornings
D) Three sets:
Kettlebell bicep curls x 10 @35lbs
Perfect! I’ll be happy to hold you accountable!
Primer done
A) 115kg, lower back really was not comfortable with this, didn’t push
B) 70kg, it wasn’t also the strongest today, the pain fucked little my mood
C)128kg all sets, put on the belt and finished strong
D) 8 bar mu (ub) and ab
17.1
13.7
13.1
11.8
11.1
14
Mu felt super today, but ab killed me as always
E) done
Well its good to see you not letting pain hold you completely back and you are still able to push yourself on some areas.
I feel that my legs are kinda strong enough for these heavier weights, just that damn lower back is killing me ?? At least I’m not the worst at gymnastics tho ??♂️
Movement primer done
A. 155/175/205/225/245#
B. Did HH Power Snatch+Power Snatch 160/165/170/175/180/185/185#
C. 245/245/245/255/255#
D. 6 BMU All the way
AB 17/14.6/15.2/14/13/14.7
E. Done
I won’t be able to work with you for a while. Tomorrow for knee surgery. Hope to be back soon. Thank you so much for your fun training??
I hope you will be back soon, OG member ?? All the best!
Thank you Aron ?
Primer done
A. 185/225/245/275/295
I struggle here so this is good
C. 315 Across
B. 185×2/195×4/205×2
Last set felt the best so I was happy with that
D. RX with 8 bar mu each set and assault bike
19.3/ 17.2/ 19.1/ 17.1/ 18/ 19.5
E. Done
That set at 205 got you warm for the conditioning! Solid start to the week!
Thanks Tino! Got to keep that momentum going!
Damn those are impressive numbers…as always
Thanks dude! You’ve been crushing it, keep it up!
Thanks! There is every now and then some decent day, but mostly just chasing the big boys ?