A.
Three rounds of:
400 Meter Run or 500 Meter Row
20 GHD Hip Extensions
20 Overhead Squats (20/15 kg)*
Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. 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 90 seconds, for 9 minutes (6 sets):
Jerk x 2 reps @ 75-90%
Use jerk blocks if possible. 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:
20/15 Calories of Assault Bike
4 Power Cleans @ 70-75% of 1-RM Clean & Jerk
4 Front Squats
4 Shoulder to Overhead
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 – 3 reps @ 85%
*Set 6 – 7 reps @ 75%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
E.
Complete as many rounds and reps as possible in 8 minutes of:
6 Strict Handstand Push-Ups to 4″/2″ Deficit
12 Front-Racked Double Kettlebell Alternating Reverse Lunges (24/16 kg KBs)
A. Done
B. Up to 235#
C. alternate AB and row each round
Average time around 2:00-2:20, last round 2:50
D. 7s @ 275#
E. Did a EMOM death by HSPU the other day still really sore, plus legs are toasted. So scaled to
6 no deficit sHSPU
12 KB Lunges @16kg
4 + 6
Look after yourself and dial in some extra recovery!
A) 11:29 Rx
B) done 145-155. These felt fast today
C) 1:56/1:53/1:58/1:57/2:01 Rx (140#, 70%)
D) 150/190/215/200/215/190/190/190
E)!i skipped this. Starving and was pushing a 16 hr day at this point. Soooo ?
Thanks Tino! Hope your Friday’s been awesome!
Where have you been?!?!
? I need to find more down time in my weeks. I trained Tuesday but forgot to log it, and wed I had 1 hour between work and coaching so I just didn’t have time. I’m trying!!
A)done
B)215
C)skipped did
USAFF event4
3RFT
25 DB Snatches
50 ft DB OH walking lunges
50 DoubleUnders
25T2B
13:55
D)5 reps-235
3 reps-290
1 rep- 330
3 rep-310
1 rep-330
5 reps×3@72%=275
1st day back since last wednesday, my family got struck woth the flu and it was literally the worst sickness I’ve even been through in 7 days I lost 15 lbs from 155 to 140 today and my body felt it today I’m still not at 100%
Shoot dude! That sounds pretty bad! Please ease yourself back in and be smart for the next few weeks. Time to get that weight back up!!
A Done
B done load 80% 84kg
C done load 70% 74kg
D Done load basead in 1RM 146kg
E Done RX 4 Rounds + 1 HSPU
A. Done
B. 225/250/265/280
C. Skipped
D. 230/285/325/305/325/285/285/285
E. 5 rounds no deficit
Part C is the fun part! Good job on the Strict Handstand Push Ups. That one is a burner.
I don’t have access to GHD … what’re good substitute workouts for ghd hip extensions and ghd sit-ups
Hip extensions = barbell good mornings
GHD = toes to bar
A
12 min ish
B
Little problem with the shoulder
Managed 110/115/120/120/120/120
C
Supposed to do 100-105kg, had to scale to 90kg
Went 1:55/2:05/2:15/2:16/2:26
D
110/135/155/145/155/135/135/135
Legs are so dead now!
E
Skipped
Did some shoulder rehab
Hope to see you back to full health soon!
A. Done
B. 90×2/95×2/100Kg x 2
C. Done with 84Kg; did S2O from blocks. Bothers my back and shoulders catching bar after each rep.
1:58/1:55/1:51/1:49/1:47
D. 115/145/162/152/162/145Kg x 3(7)
E. 5 rnds – No deficit SHSPU.
?? moving well and staying healthy!
Thanks. Overall I feel pretty good. Legs and core feel especially strong. Shoulders have periodic soreness though. They will definitely be sore tomorrow from all the overhead work today.
Did Wednesday’s yesterday A. 4 sets done: 20 NTW Shoulder Taps, 12 Wtd V-Ups @ 25#, 6 Ring Pull-ups B. 3 sets done using a 53# KB for Goblet Squat Holds and Split Squats. Then 5 Broad Jumps D. 75#x8x3 for SG GHD Hip Exts@ 2012 and 20×3 Ring Glute Bridges + HCs. These lit my hammies ? Today B. 165×2, 170×2, 175×2, 180×2, 185×2, 190#x2 for SJ C. 1:43, 1:38, 1:50, 1:57— using 145# for PC, FS, S2OHs and 15 cal AB D. 185×5, 225×3, 255×1, 240×3, 255×2, 220×7×2, 225#x7x2 for BS E. 4 rounds + 3 SHSPUs. First… Read more »
Atta boy! Two great days of work! ??
A. Done
B. Power jerks
245×2/255×2/275×1/295×1
C. RX with 235×1 then 225×4 this destroyed me
2:10/2:17/2:12/2:40/2:52
Could not go unbroken On cleans and had to drop after front squats before jerks
D. Box squats
E. 7+2 RX
Shoulders were getting lit up on lunges made sure to keep knuckles touching and elbows down
All hspu unbroken except 6th round did 5-1
Snuck under that cap! Good to see you holding the standard on the front rack! Solid days work!
Makes a big difference maintaining that standard!
Hey guys when is the new cycle coming?
New cycle will start after the next group of qualifiers that finish April 5.
A) 12:15 with row steady pace
B) 125/130/135/140/145/150
C) 2:12/2:13/2:13/2:15/2:25 ugghhh why was that hard hahaha
D) 130/160/185/175/185/160/160/160
E) 7+3 used 1 abmat triceps are still wrecked from Wednesday ?
Oh used 70% 115# for C
Missed Wednesday (shoulders and lower back are taking a hit from all the sitting, reaching, holding, feeding of the little one). Had my neighbour back over for a workout yesterday, where I modified Wednesday’s EMOM for us. She’s enjoying it!
A. 12:45 as prescribed, with stimulus
B. Worked up to 135#
C. 1:33(85)-1:40(95)-1:44(105)-1:43(95)-1:34(85) with 10 cal echo bike
D. 120-150-170-160-170 then 3X7 reps at 150#
Happy weekend!
Think of all the bicep gains you’re getting! 🙂
Good to see you and your crew had fun yesterday. Before you know It you’ll have the whole street working out in your garage 🙂
A. Done
B. 130 up to 155lbs (88%)
C. Skipped ? short on time.
D. 160-205-230-215-230-205-205-205lbs as prescribed.
E. 3 rounds + 4 SHSPU.
You skipped the best part!!!
First time doing the program , Felt good with A , I haven’t done Jerk for a while so i stuck with my 75% focusing more on the footwork and balance overhead and really locking out the elbows, Part C done (from the set 2 to the last I did 3 reps , I was taking a lot of rest by doing four , so I scaled down and focus on getting out of the bike and go straight to the bar and do it unbroken). Part D felt good today, I really surprised myself on the set of 7… Read more »
Welcome to the community Andres! Ease yourself in and adjust accordingly!
Hello!! A) Done with row and OHS to parallel B) Did Push Press. 2 x 2 @ 85 / 2 x 2 @ 90 / 2 x 2 @ 95lb C) 80lb and 12 cal Echo Bike ( I can’t sprint for now, so I needed to make an adjustment). Front Squats to parallel. 1:45 – 1:42 – 1:50 – 1:50 – 1:52 D) Box Squats using Back Squat percentages (slightly under the prescribed percentages) 5x115lb , 3x133lb , 1x153lb , 3x143lb, 2x153lb, 3x4x133lb E) 6 Rounds with Abmat for HSPU and 30kg Glute Bridges on the Glute Bridge Machine… Read more »
Nice work Sabrina! Adapting and still putting in the work!!
Thanks Tino! ?
A-done
B- done, up To 136kg
C- 104 kg, 2:15 – 2;30-2:35:-2:35-2:48, burn like hell
D- felt tooo heavy, coudnt do all The reps
E- done 4+12 rx, shspu getting better
??????️
Howdy!
A. Done with Back Squats.
B. Did 3-5 Push Presses 135.
C. Lighter barbel, 155 but did the whole complex with same barbell (push presses). Times: 1:45-1:45-1:50-1:34-1:40.
D. 250-312-353-332-353-312 lbs
E. Scaled. Did my SHSPU with Hamstring Curl SHSPU. First time going upside down in 10 weeks after my injury. Did my lunges @ 16 kg KBs. Score: 7+5. Slowly coming back, but it’s funny how week I am at vertical pressing… ?… I’ll take it, though! It’s progress!
Have you all a great weekend!
Great to see you going overhead! Pressing strength will be back in no time ?
A-done
B-90kg
C-1:12,1:15,1:23,1:30,1:48
D- 100,120,135,130,135,120,120,120
E- 5+6
Damn! You crushed those barbell intervals!!
It felt like they crushed me !
A) 10:23
B) Skipped (shoulder)
C) Modified with no shoulder to overhead: 20 cal, 6 power cleans, 6 front squats @185
2:02, 2:26, 2:55*, 2:48*, 2:46
*Had to add in another minute of rest here I was dying
D) 230/285/325/305/325/285/285/285
E) 6 single arm DB strict press with “good arm” instead of HSPU. 4 rounds kind of just moved through this at moderate intensity.
Shoulder is slowly getting better. It shouldn’t be much longer.
Even cutting the STO these still got you! Was it the bike?
Good to see you shoulder is getting better!
I think 6 power cleans and 6 front squats may have been worse for me overall. Those last couple of squats felt heavy as hell each round ?. I cant believe I hit all of the back squat percentages after to be honest lol