A.
Three sets of:
20/15 Calorie Row or Bike Erg
15/10 Calorie Assault Bike or Ski-Erg
100-Foot Double Dumbbell Overhead Carry (50-70/35-50 lbs)
Rest 90 seconds
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 10 minutes:
Jerk x 2 reps @ 70-85%
Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.
C.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 300/250 Meters
3 Power Snatches @ 70% of 1-RM Snatch
6 Overhead Squats
Finish each set as quickly as possible and note times for each.
D.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 7 reps @ 70-75%
*Set 7 – 7 reps @ 70-75%
*Set 8 – 7 reps @ 70-75%
Rest exactly 2 minutes between sets.
E.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpees
A done
B done up to 87,5kg
C done with 60kg 1:45, 1:50, 2:00, 1:50, 1:50 tried to keep one pace
D done with 142,5kg 1RM
E scaled to 5 SHSPU and did 4rounds
A. Done row/ski/ 22,5/22,5
B. 80,85,90,95,100kg (last set felt heavy today)
C. 65kg
1.38 ub
1:45 ub
2:26 1-1-1 /ub
2:43 1-1-1 /4-2
2:22 1-1-1 /ub
D.
5x95kg
3x115kg
1x133kg
3x125kg
2x133kg
2x7x110kg 1x7x115kg
E. SHSPU was unrealistic for me at this point, shoulders was out from snatches
5 rounds (1st with SHSPU, the other 4 rounds with 8x 3 sec eccentric kipping HSPU)
That finisher got you! ?
SHSPU is my weakness ???
A. Partially skipped ?
B. Up to 215#
C. Did EMOM10 with a friend
Odd: 1 power snatch
Even: 2 Squat snatch TnG @75-80%
D. Done 7s @ 255, 275, 275#
E. 4+2
Initially thought of moving quickly through burpees as rest for shoulders, boy was I wrong…
That shoulder burn! ???
A. Done with 20 row / 15 kb swing 88# / 45# kbs
C. With 115, rounds between 1:44-1:54
D. 225 255 295 285 295 3×7@245
E. Slingshot bench press for kicks
Fun stuff thanks Tino!
Fun finisher ??
A. 2:55, 2:30, 2:19
B. 2x75lbs, 3x85lbs, 2x105lbs
C. 1:42, 1:43, 1:40, 1:37, 1:30
D. 105, 125, 145, 135, 145, 115, 115, 115
E. No time… or energy!
Honestly felt so drained didn’t think I was going to be able to even get to the gym! But I did and finally won over my mind and made it happen! XD
ToughWeek!
Tough week for sure but some big mental victories! Nice work!
A. Done
B. 84×4/94×2/100×2/105Kg x 2
C. 61Kg
1:52/1:50/1:55/1:57/1:52
D. 115/142.5/162.5/152.5/162.5/142.5Kg(75%)x7
E. 4 rnds; shoulders were tired by this point.
Nice work Wilson! Rest up those shoulders!
They definitely need the rest.
A: Done ??
B: 155×2, 165×2, 170x2x2, 175x2x2, 180x2x2, 185x2x2
C: 300m row/125# PS+ OHS: 2:10,1:53,2;02,1:58 1:59
D: 165×5,205×3,235×1,220×3,235×2,190×7,200×7,205×7
E: Got 4 rounds. First set of 8 HSPU went smooth. Then my next rounds I had no shoulder left lol.
Those shoulders ???
IM BAACK!! This week was a whirlwind. Got my dream car and had a snow day today so things are back to usual! ?
A) 9 something…. I forgot to write it down
B) 140 felt pretty good
C) 1:58/1:56/2:06/1:55/2:05
D) 159/190/215/200/215/175/175/175
E) 6 Rx
Thanks Tino!! Hope your day was great!
She’s alive!! Ooo what did you get?!?!
In ALLL my glory! Bahaha
I got a black, manual, Jeep Wrangler! I’m so excited!
Congrats!
Thanks Tino!
A
Done
B
100/100/105/105/110/110/115/115/120/120kg
C
80kg
Rounds between 1:45 and 2:00
D
110/135/150/145/150/125/130/135
E
Skipped
No more energy, and my shoulder hurts when doing shspu
Did some DB strict press
Look after that shoulder, dial In Your recovery and make sure your nutrition is on point!
A. Done
B. 235×5/245×2/255×2/275×1
C. 185#
1:36/1:35/1:41/1:39/1:37
D. 235/295/335/315/335/275×7 only one set of 7
E. 7+6 RX
wanted 8+
Solid work! That is good performance on part E
Thanks hunter!
A) avg time 2:15 a round steady pace 30# db
B)115/120/125/130/130/135/135/140/140/140
C) Did first round at 70% which is 95# but went down to 85 for the last 4 rounds
2:15/1:52/1:53/1:54//1:55 little slow today was going easy on my elbow
D) 130/160/185/175/185/160/160/160
Ummm yeah glutes are still destroyed from Tuesday this was hard today guess it doesn’t help work was crazy last night a bit tired today ?
E) 6 rounds had to use 1 abmat shoulders still feeling it from the 8 rds of dt haha
Recovery is huge! Totally makes sense about tuesday still causing soreness.
A. Done 20 cal ski 15 cal echo bike 30m 2x25kg
B. Started 75kg finished 90 nice and smooth
C. 56kg sn + ohs 300m ski erg Every round around 1:50
D. Done based on 130
Sets of 70 done at 91kg
E. Box pike push ups 6 rounds plus 13 reps
Those pike push ups can get tough!!
A. Done but forgot to record time
B. Stayed at 70% the whole way through. Wanted to keep it concise. 120lbs
C. 1:37-1:40 each round. (95lb bar) I am very happy with my performance on this. This would usually be the type of workout I would struggle being consistent with and each round was within 3sec of each other today.
D. 165-205-230-215-230lbs then 195-195-205 x7. All at prescribed percentages
E. 5rds. Definitely felt the burn!
Awesome work today Caitlin. Part E definitely lights up the shoulders
So couldn’t help myself and did some metcon yesterday as well, a 30’ longer cardio with rowing, bike erg and kb carry (ohs, front rack and farmer) and some rope climb db snatches and lunges amrap, so wasn’t a properly rest day haha 😀 A) done with 27.5kg db B) 90-90-90-95-95-95-100-100-100-106kg done, felt alright C) done with 66kg, kept a nice and easy pace, because i really didn’t feel like pushing the snatches, time btw. 2:05-2:15 all the way D) up to 130kg, then 7 reps at 115kg, felt heavy as hell E) 6 rounds and 5 hspu Damn, shoulders… Read more »
Glad you enjoyed it! It definitely was a good hard week
A. Done
B. Push press cause of hand 175/185/195/205/215 two sets at each
C. Barbell was 140. 1:45/1:48/1:50/1:49/1:45
D. 225/265/295/275/295/245/255/265
E. 6+3. Good pump ??
Legs were feeling pretty spicy at the beginning but felt ok once I got warm. Front rack lunges are a new fave
I won’t lie… this week has been ROUGH to say the least, and often times not possible to finish the full workout in my 1 hr allotted time slot, BUT … where there’s a WILLING there’s a WAY
A) done, 25# dumbbell set @home in garage + 25 cal row (no bike or ski erg)
B) worked up to 125# focusing on footwork
C) ? 1:50, 2:00, 1:50, 1:51, 1:52 @80#
D) 130#, 160#, 185#, 175#, 185#, 3×7 @ 155#
E) 1st set strict HSPU, then subbed for ring pushups due to shoulder soreness … 7 rounds + 3
Trying to squeeze this into an hour is tough! Looks like you are able to move fast through stuff which is great
A. Done 2:25/2:24/2:18
B. 225×5/245×2/265×2/275#
C. Rx @ 200# woof, biffed the OHS on set 1 and 5
2:06/1:58/2:08/2:16/2:59
D. 240/300/340/320/340/300×3
E. Rx 7+2; went UB sHSPU through 5 sets then did 4/4 the rest of the way
Nice work on part E!
Did Wednesday’s yesterday: A. Did 4 sets of: 4-6 SHSPUs, :30s L-Seated Dead Hang, 40-50 UB DUs B. 3 sets done using a 53# KB for Goblet Squat Holds, 30” box for step ups, and 36” box for high jumps D. 115#x8x3 for SGDLs @ 2012 and a 50# MB for 2-min banded marches F. 50×2 Banded Face Pulls Today: B. 150×2, 155×2, 160x2x2, 165x2x2, 170x2x2, 175×2, 180#x2 for SJ C. 1:39, 1:40, 1:43, 1:48, — using 115# for PS and OHS and 250 m row D. 185×5, 225×3, 255×1, 240×3, 255×2, 210×7, 215#x7x2 for BS E. 3 rounds +… Read more »
Glad you were able to get all the work in this week!
A) Done 60#
B) stuck with 205 (75%)
C) was pressed for time so I did every 1:30 with 150m row/ 1 pwr snatch/ 3 OVHS at 145
D) hit the first 5 sets at 235/295/335/315/335 then had to bounce
Good job!
A. Done (50lbs)
B. 150,160,165lbs
C. 1:55, 1:56,1:54,1:56,1:53 @115lbs ( Wow my legs hurt)
D.195, 245, 275, 265, 275,245lbs(last 3 sets)
E. 6 Rounds ( my shoulders was burn)
Solid day of training!
Thanks!