Movement Primer
Four sets of
5 Depth Jump with a Vertical Take-off
(High Box)
15 Second Assault Bike Sprint
Rest 60 seconds
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.
B.
Take 10-12 minutes to build to 90% of your 1-RM Back Squat
Followed by…
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 90%
Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.
C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%
D.
Four sets for times of:
1000 Meters Ski-Erg or Row or 2000 Meter Bike Erg
10 Muscle-Ups
20 Box Jumps (24/20″)(jump up, step down)
30 Wall Ball Shots (30/20 lbs)
Rest 4 minutes
Primer done
A. Done with 55# dbs emom x 10
D. 60 echo bike / 10 cj 55# dbs / 20 bj / 30 sandbag squats 100# / rest 4
9:48 10:17 10:20 10:40
A. Up to 245#
B. Built to 335#, did total of 4 sets every 2 mins. Felt really heavy today, knees were acting up again.
C. Skipped, doing it tomorrow morning
D. Did EMOM20 with some friends
ODD – 100m Run + 2 RMU
EVEN – 15 WB
Movement Primer-Done
A. 135/155/175/190/205/210/215/220/225
D. 7:05 / 6:48 /7:02 row/pullups/box J’s / 20lb medball
Felt pretty beat up today so I did what felt good. Much needed rest day tomorrow.
Nice work adjusting accordingly and listening to your body!
A. Built to 265
B. 370 for all sets
C. Skipped. Hammies feeling beat up
D. (Short on time) 3 sets with the row, 45 20lb wall balls, 2:00 rest 7:10/7:02/7:18
??
Can you guys please add running for tomorrow?
✅
Amazing, thank you!
A) Sets at 265-275. Quad feeling better on these.
B) Skipped
C) Skipped due to time
D) 7:26/7:46/7:30/7:06
Moved pretty slow on the box jumps with step downs. Ended up breaking the wall balls up 12/10/8 with short rest. That seemed to work best. Fantastic conditioner. Loved it.
Enjoy some rest tomorrow!
It was my last day of finals today, and I was completely exhausted mentally and physically. Did what felt good, and am really looking forward to rest day tomorrow! Also, I’m going to be MIA for the next few days as I’m getting my wisdom teeth out ?
Primer done
A. 3 sets: Bulgarian split squats x8 reps each leg w 30# dumbbells
B. 21-15-9
Cal Assault bike
Kettlebell swings
Alternating dumbbell snatch
10:18
C. Core circuit
Congrats on surviving those finals! Now to get those wisdom teeth pulled, some rest and start 2021 with a bang! ?
Primer: ✔️
A: 95,115,125,135,145,155,165,175,186,195
B: Built to 245
B1: 245x2x6
C: 225x3x12
D: Didn’t have time to do. Will fit in some cardio stuff later today
???
A. 135/155/165/175/185/205/215/225/235/245
B. 330
C. 275, stayed lighter to not sacrifice form.
D. Class WOD
Max was asking about you the other day! Said you were still crushing it, but mostly class workouts 🙂
?? Max is in town. We did Friday’s workout together on Sunday!
Primer done
A.done 40 to 77,5kg
B.done 100kg
C.done 6 set 1 leg 3rep x leg 60kg 6 set normally dl 130kg
D. To hard wod sets 1and 3 row ,2 and 4 ski wallball 25lb no have more
8:10/ 9:25 /8:55/9:28
To long when i finish second and third set my head like stop…??? but my mentally win ?
Tough day but huge mental and physical win! Great work!!
*Normally write my workouts down in a notebook but I forgot that at home so I’ll just log today’s here and record it in the book later!*
Gymnastics Level 1 Session 1: Done
Movement Primer: Done
A.) 40/50/60/70/75/80/85/90/95/100 (Cycled up to 85kg)
B.) Done @ 162kg
C.) Done @ 155kg
First day back in a little under a week, college finals took priority over training, kept the macros on track thankfully. Listened to the body and thought a gymnastics/strength day was plenty. Ready to get back in the groove and hit it hard this Winter Break!
*C. Dropped to 140kg/68% after set 6. Really started to slow down at 155kg, figured I should lower the weight in order to keep the intensity/speed.
Welcome back!! Good to see you easing yourself back in.
I hope your finals went well!!!
B) done at 215
C) done at 210
D) 40:50 (no rest, wanted to get it all in)
Did 1000 row, 10 bar mu, bj, and 20# wb
May try to do A tomorrow, see how hands feel ☺️
Look after those hands!
A. Up to 100Kg
B. EMOM at 161Kg(85%)
C. 150Kg
D. Skipped; may do later today. Did some light rowing for 10 min and light Echo for 10 min to flush out body.
% and effort was a little lower than Rx today; body felt ok just a little tired mentally and physically.
Good to see you listening to your body. A solid rest day tomorrow will have you feeling good going into the weekend!
D. Had to squeeze this in a 45 minute window between classes so decided it would be a good day to do open 20.5 ?♀️
12:48
about a minute faster than the open last year and I can be faster
Did 10 sets of 4 MU 12 Wall balls then finished with 80 cal row which I could hit harder
A. Up to 305
B. Did 4 sets with 365
C. Done at 325 lighter than prescribed
Lovely! A little bit fitter or better game plan? Back at school?!?!
Lol should have been more clear – coaching classes
Actually was the same strategy I used last year I might have thrown a 20 cal row in the middle and ended with 60 but don’t remember. Did 10 sets of 4 and 12 though. I’d say I am definitely more fit!
Haha, I thought the old boy was back at school!
Great to see all your training is paying off!
Had to listen to the body today, didn’t feel “up” to the lifting
Hit the metcon Every 8min on min: (2000m bike erg)
6:16/6:12/6:08/5:58
Well way to push the metcon then with the body not 100!
Movement Primer Done
A. 30/ 33/ 35/ 38/ 40/ 43/ 45/ 46/ 48/ 50 kg
B1. 68 kg
B2. Done with 68 kg (90%)
C. Speed DL x 3 reps @ 68 kg (75%)
D. Four sets for times of:
2000 Meter Bike Erg
3 Muscle-Ups (singles)
20 Box Jumps (20″ – jump up, step down)
30 Wall Ball Shots (14 lbs)
Rest 4 minutes
8:26/ 8:10/ 8:10/ 8:09
Consistent times! Nice work!
RPR for too long, maybe 20+ minutes, it’ll decrease as i narrow down what i need on certain days.
A. 135/145/155/165/175/185/195/205/215/225
Cycled through 185.
B. @315 – EMOM x3 sets – E2MOM x3 sets
C. @325
D. Would have loved to hit this but def not enough time.
Felt Grrreat overall today!
Glad it was such a good day!
Welp apparently I use too much lower back and do not engage my pelvis practically at all. Reasons why my lower back has been feeling crunchy as of late. So breaking things back down and relearning movements while actively engaging my pelvis. Along with some accessory stuff given to me. Staying light-moderate until new movement pattern become muscle memory. in theory I should be able to lift more of once this is mastered but we shall see! Primer done biked first A. 95×3 115×3 135×2 155×2 B. 245 across C. 185 D. Used a 20# ball??♂️ and ski 7:46 7:17… Read more »
Glad you are focusing on movement quality. Typically it is a glute/hip issue not being engaged in the deadlift that causes the lower back to work too much. What are you seeing in your movement to say pelvis?
That was the diagnoses from the chiropractor/functional movement specialist I went to yesterday. All of my lifts I lead with my chest and in an arch position instead of pushing through my pelvis. Was told I have the strongest lower back she’s ever seen? but because that’s all I use
Primer done
A) 110kg, squat clean tng, but i guess that ist the standard as well
B) 135kg for the emom, happy for that
C) no time
D) short on time, so
E8’ for 24’
2000m bike erg
10 bar mu (all ub, felt great today)
20 box jump with step down
30 wb 9kg
Time: 6:10 6:11 6:14
No off to go home for 2-3 weeks. If I’ll do something manageable training, will share here.
Have an amazing holiday and a few training till then guys! ?
Safe travels and have an awesome Holiday!!