Primary Training Session
A.
Three sets of:
Tempo Back Squat x 3 reps @ 53X1
Rest as needed
Perform all three sets at 95-100% of the 3-RM you established on Monday. Remember, these are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps.
B.
“Bridges”
Five rounds for time of:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Burpees Over the Barbell
25 Pull-Ups
C.
Four sets for max reps of:
30 seconds of GHD Sit-Ups
Rest 60 seconds
No Additional Work Today – Rest up for the beginning of the 2017 Open Prep Cycle on Monday, and please tell your friends to jump aboard also!
Didn’t workout Saturday, but came in Sunday for a Team New years Day WOD and
A.
Three sets of:
Tempo Back Squat x 3 reps @ 53X1- all done at 195, I think I can go up next time.
B. in teams of 3, 2017 reps of lots of different things and then a rowing/plank workout…
About 2 hours of work… so I called that good!
A. 120kg
B. 32:50 rxd this hurt!! hot AF today 40+ Celsius in the gym
C. 15/15/16/16
The first round should have helped warm you up 🙂
A) 135# for all because last time they were really hard, they felt great this week though so next time I’ll go heavier
B) only had time for 3 rounds and did it as prescribed. It took me 30:45 and I probadly should have scaled the thruster weight because those crushed me… Hopefully next time I can finish it so I don’t feel like such a slacker ?
A) unable to do no squat rack at work/smolov squat tomorrow
B) time: 24:20, almost passed out.
I am not trying to push conditioning, trying to focus on strength but I keep pushing slamming myself
C)
Extra: press work:
Atta boy! Great work dude!
Thanks Coach!
Back squats done at 355.
Bridges.
31:52
This was really hard today. I did this a couple years back. There was a cap posted. I think I got 3 rounds back then at the cap. I thought 25 minutes was a realistic goal but I was wrong. I don’t know what happened. I know the Burpees were very slow and thrusters were 3 sets most of the rounds.
Thanks Andrew
A. Tempo back squat 3×3 @ 170#
B. “Bridges” 27:42
I talked two guys into doing it with me and I lapped them both
C. GHDSU
17/17/18/18
Nice work Casey! I’m sure they thanked you for including you in this one ?
MetCon first 29:54….ouch
Back squat second. 2 sets at 275 and 2 sets at 295
Core work as well
Then pancakes!
A. Built to a 3-RM cause I wasn’t here Monday and built to 185#.
B. Yuck. Just yuck. 31:36. Didn’t sleep too well again do just felt tired. HSPU felt good and pull-ups were good. Thrusters were exhausting.
C. Almost did do this part but one of the other guys pushed me to do it. Felt good. It’s nice having others train with you!!
Done bridges couple of times. Not fun doing it again so I did.
2×20 min amrap. With 5 min rest between
A)
20 cal bike
20 box jumps 30 inch
20 cal row
20 ghd sit ups
B) kettlebell with 2 x32
10 x push ups on kb
10 x deadlift
10 squat clean
10 s2oh
10 thruster
Not fun because you don’t think you can go sub 20? ??
Tino how fast does Josh do this? Sub 18?
18ish
He is such a stud
When was the last time we did “Bridges”? In the summer I remember but I don’t have my old logs.
Session 1
Back Squat = 315 x 3 x 3 as Rx
Bridges Metcon = 44:21 as Rx
Squats
210
“Bridges”
25:33
Did kipping HSPU?
GHD sit ups later
Yup, kipping for this one. Awesome work, that’s a solid time!
Echo Bravo Team Pump SESH!!!
A. Tempo BS all at 315
B. Bridges… LOL ? y’all are trying to kill us- 34:49 as Rx
A. 265/276/276
B. Its been a goal of mine to complete bridges RX since we last did it, but hspu are still out cuz my wrist. Do you think it will affect the open prep if I sub it for a future Saturday in the upcoming weeks? 
”Fixed Linda”
For time: 34:30 @ BW of 179
10-9-8-7-6-5-4-3-2-1:
Deadlifts (315/225#)
Bench (205/135#)
Squat Clean (155/105#)
C. 10/10/10/11
We will revisit it in the near future for you to crush as prescribed! ?
Looking forward to it!
Hello!
Didn’t do Monday so worked up to a weight and did 3 sets there…not feeling perticularly strong. ..75kg was a struggle!
Bridges..27.01 (prev time 31.30)
Happy with this as I pr’d so much even with a Cold ?
That’s it for today…did me in!!
Happy new year!
Happy New Year when it comes Charlie!
Thanks tino and you bud! ?