Mobility & Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Hip Snatch + Hang Snatch x 1 rep @ 70% of 1-RM Snatch
C.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
Followed by. . .
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 10 reps @ 75-80%
D.
For time, partitioned any way:
30 Muscle-Ups
60 Calorie Row
90 Wall Ball Shots (30/20 lbs)
E.
Three sets of:
Barbell Loaded Glute Bridges x 20 reps @ 10X1
Rest as needed
Reverse Hypers x 20 reps @ 1010*
Rest as needed
Standing Calf Raises x 20 reps @ 13X1
(load with a barbell on your back; stand on a small podium or stacked plates so that you feel a stretch at the bottom of the movement – hold the bottom position for 3 seconds)
*If you don’t have access to a reverse hyper please perform safety bar or barbell good mornings or band pull-throughs.
I know I’m behind catching up!
Warm up complete
A. 55-70#
B. 91-95#
C. 125-191# all reps completed 2 Sets x 10: 162#
D. set a 20 min time cap for myself. Did 1-2 MU/ 9 WBs/ 6 cal row
Had this been the open I would’ve chose a heavier WB and rowing strategy. Really wanted to hit those MUs . Completed the row and WB- had 18 MU left
A. 45/55/65/75#
B. 155#
C. Skipped
D. 13:04 with 25# WB
To 37 kg
B. No misses at 47.5kg
C. 68kg, 80kg, 92 kg, 104 kg, 10 at 104, 4 at 104 (failed on the 5repetion) 10 at 92
D.
FT not partitionned 20’54”
30 Ring MU
60 cal row
90 wall ball 12
Finally feel recovered from SiD!
A. To 30kg
B. No misses at 45kg
C. 65kg, 75kg, 87.5kg, 97.5kg 3×10 at 82.5kg slightly under %
D. Gave myself a 20min TC only managed 23 RMU but a 4 rep improvement on the open workout which was similar. Still a huge huge weakness.
E. Done
M&A and warmup done
A. 45Kg across all
B. 63Kg across all
C. 110/125/142.5/162.5Kg
3×10 @ 150Kg
D. 13:28 – 30cal;6 sets (5/15);30cal. The 5 MU were 3/2 every round.
E. Done
Looks like a good start to the week!
Warmup ✅
A) 65/75/80/85
B) 95#
C) 125/140/165/180
170 for 3
D) 15:26 did 15 muscle ups still working to get these back after my injury
Partioned 1 MU 15 wallballs then did the remaining muscle ups then did the row.
E)glute bridges 65#
Reverse hypers 110#
Good to see you got some muscle-up volume back in.
(Still nursing a broken ankle injury lost all my strength from over a year of no strength training )
A. Up to 85#
B. 135#
C. Up to 235# 3×10 @ 205#
D. 16:37 6 rounds 5-10-15
E. Done
Hope you’re on top of your rehab work and look forward to seeing you back to 100% soon!
Lower back still isn’t feeling great even after resting this weekend so made some adjustments with what I had at work
Primer Done
A. 3×10 perfect push ups
B. Saturdays bench press 8 rep max @250
2×8 at 225
C. Strict deficit HSPU work
D. 3 rds
12 strict pull up
16 dips
20 banded seated row
24 dB strict press
E. 3 x
25 hamstring curls
20 banded hip bridge
20 calf raises
Have you stretched your hamstrings and hip flexors and tried to release your psoas?
I have. It’s felt off ever since reracking a jerk last week. All movements are still doable just doesn’t feel 100%. It’s kind of made it’s way up mid back near spine after tonight sesh so idk. Maybe a strain or slipped disc?
Best get that checked out dude.
Probably so. Going to give it a bit first. I tend to think the worst and overthink
Mobility & Activation: Done
A. up to 125 lbs
B. 145 lbs
C1. 235/275/320/365 lb
C2: 3 sets @320 lb
D. 17:31
E. done
Good work Alex!
Thanks Hunter
Warm up: ✔️
A: Stayed at 75# trying to get good form and technique
B: 120x1x8. 2 Hang Snatches were sloppy but the rest were good
C: 145×5, 175×5, 200×3, 225×2
C1: 200×10, 205×10, 210×10
D: 17:42. Did 10R of 3MU/9WBS then 60 cal row. MU were terrible but got through them
E:✔️
Good job today! It was a long hard workout
Warm Up Done
A) 75/85/95/105
B) 135×4, 145×4
C) 210/250/285/325 then 285/295×9/285. The sets of 10 did not go well today.
D) 13:00 RX. 5-10-15 unbroken. Different strategy than I had for 20.5 and I think I like this one better.
E) Done
Good days learning!
Primer stuff done
A) done 95-135
B) done across at 185. Moving a little slow. They all felt good though
C) squats up to 355 for 2
315 across for the 10s. Struggle today but completed
D) broke it up into 3 rounds
12/10/8 muscle ups
20 cal row
30 wall balls
11:01
Wall balls were brutal after squats today
E) only finished 2 sets before I had to coach
Those 10’s hurt a little?!?! ??
A. Done but kept it light up to 65lbs
B. Done at 100lbs
C. Done ✅
D. Swapped in bar muscle-ups and broke it up 3-6-9. 16:26
E. Done with 95-135lb bar and pull-throughs
I did do the programming on Saturday but was disappointed with my effort and too bummed to log. Hoping for a fresh week and will work on my attitude!
Please log. I’m here to help and get you over those humps. Just remember you don’t have to do this, you get to do this!
A. Done up to 115
B. 145 across. Felt solid
C. Up to 295 and then 2×10 at 265. Was feeling pretty lightheaded. Still a bit sick
D. 16:16 rx. Lungs just weren’t there today
E. Skip
Hope to see you back to full health soon! Take it easy until then
A. 80×3, 85×3, 90×3, 95#x3
B. 110x1x2, 115#x1x6 for Hip Sn + Hang Sn (Off 155#)
C1. 165×5, 195×5, 225×3, 255#x2
C2. 225#x10x2, 230#x7. Last set wore me out.
D. 19:48. I did 4 rounds of 5MUs, 10 Cal Row, 15 WBs @ 20#, then did 10 CR-15 WB-10CR-15WB-10 singles of MUs
Warm up done
A. Up to 95
B. 180 across
C. Slightly lower % but felt ok today
205/245/280/320
280 across
D. 11:22 RX
10 sets of 3 Mu/9 wall balls that got harder than I thought
Ended with 60 Cals
E. Done with band pull thrus and just body weight calf raises those were burning
Sell out on that last 60 cal?
For the last 20ish Cals lol. My triceps were still pretty sore and shoulders on the wall balls too! I’d like to do that one again though love these kind of workouts
A.Done
B.done 40kg
C.60/ 70 /82,5/92,5kg follow 75kg
D.time 17:17 /wallball 25lb/ 20wallball -60cal row- 10set 7wallball 3muscle up
E.Done
A) 40-45-50-55kg
B) 70kg done
C) up to 135kg
10 reps 115-117-120 (failed the last rep…)
Damn these felt so heavy
D) 30 bar mu
60 cal row
90 wb with 9kg ball
Time: 10’10”
E) sg similar done
Then joined class for
E5’ for 25’
7 dl 84kg
20 alternating jumping lunges
7 dl 84kg
300 m row
Times: 1:55 1:55 1:55 1:56 1:51
Big day of work! Hope you’re not to sore tomorrow!
Either way, we are hitting it tomorrow as well!
I’m in Cali!! Not sure what my training is going to look like until I’m back home Thurs. doing some hiking today and likely get to the gym tomorrow. I wish I could get to invictus!!! I’m outside of Sacramento tho…
I’ll get something in while I’m here for sure! Hope your week is off to a great start, Tino!
Come on down to SD!! Hope you have a fun trip and get to go outdoors with your fitness while you’re away!
Omg I wish I could!! ?
Thanks Tino!! We went to a cool park today and hiked so that was cool!
Hello!!
Warm up done
A) Up to 20kg
B) 28kg across (70%)
C) 47 – 55 – 64 – 73kg Then 3 x 10 @ 64kg ?
D) 18:37 Scaled MU to 30 Burpees Ring SPU. Did 20 cal Row/ 6 rounds of 5 Burpees Ring SPU + 15 WB/ 40 cal Row. This was fun ❤️.
E) Bridges @ 30kg , 50lb Reverse Hypers, Empty Barbell for the Calf Raises
Have a great day!! ?
Happy Monday!