Movement Primer
Three sets, not for time, of:
60 seconds of Single Kettlebell Romanian Deadlift
(light)
20 Band Pull-Aparts
5 High Box Step-Ups each leg
5 High Box Jumps (Step Down)
20 Band Upright Rows
A.
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 4 reps
Aim for 3 heavy working sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
(Split Jerk with 2-Second Pause in Dip & 2-Second Pause in Catch) x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
C.
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 10 reps @ 90% of your 10-RM Push Press weight
D.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
E.
Every minute, on the minute, for 24 minutes (8 sets):
Minute 1: 15/10 Calories of Assault Bike
Minute 2: 10-12 Alternating Arm Dumbbell Thruster (50/35 lbs)*
Minute 3: 6-8 Devils Presses (50/35 lb DBs)
*Start with both dumbbells in the front racked postion. Perform a squat then press with your right then squat and press with your left. You’ll alternate for a total of ten to twelve reps (five to six each arm).
D. 255 315 375 6@425(pr) 3@450
Movement primer done
A. 35/ 35/ 35 kg
B. 35/ 35/ 36/ 36/ 39/ 39/ 42/ 42/ 42/ 42 kg
C. 10 push press with 32 kg @ 90%
D. 48/ 57/ 71/ 81/ 86 kg
E. Done with 10 alt arm DB thrusters and 6 devils presses. DBs @ 12.5 kg
Short session:
A. Up to 60kg
B. Up to 92kg
E. Scale to 20kg DB, 12 Cal, 10 Thrusters, 6 Devil’s press
Skipped 2 rounds of Devils Press
Primer done
A. 70Kg across all
B. 78/84/90/96Kg
C. 65Kg
D. 100/120/150/170/180Kg DNA; back was a bit tight
E. Done with 10 thrusters and 6 DP.
Look after that body and stretch off those hamstrings!
Made up yesterday, bc that looked FUN. And, it was!!
A) 7:53 Rx
B) done
C) up to 165 for clean complex
D) I LOVE these!! 155/155/155/165/165/165/175/175 all power, seems like 175 is a threshold for me there. I want to make it 180/185 tho
E) done
Thanks so much Tino! Might make today’s work up tomorrow (at least jerks) or might just rest another day. We will see. Hope your day was awesome!
Put 180 on that bar!! Got to trust your training! Have fun tomorrow if you train. Be smart and make sure you’re recovered for Fridays fun
I know ? I just need to get out of my head. If I was doing full I could hit 180/185 for sure. Next week if we have some thing like this!!
A. 135/165/185
B. 215/230/245/260
C. 185
D. 250/300/375/425/450
E. Done, rough, Rx
You mean fun right? ?
A. 155/185/205
B. 205/225/245/255
C. 155
D. 215/255/325/360/385×2
E. Gym owner’s birthday wod today. Ready for the MACC team wods to be released ??
Crush those team workouts! Good luck!!
Primer done
A) done across at 155
B) up to 275. Jerk is finally feeling solid
C) across at 185
D) last set at 455. Felt much better than last week
E) RX. Bike 15, 12 thruster. Dropped to 6 devil press. Tried to focus on attacking the bike. Kept 71-73 rpm. Happy with that
Bring on rest/recovery!
Earned that rest day! Nice work Jesse!
Warm-up ✅
A) 85/95/100
B) 115/120/125/130/135/140/145/150/155/160
All super solid stoked on these today probably could have gone heavier but didn’t want to get greedy happy form was ??
C) 86 x 3
D) 135/160/200/225/238
E) That was a fun one
10 cal bike
10 thrusters had to use 30# class had all the 35 db
8 devil press
Finished each one in :20-:30 sec
Good day! Ready for a massage!
Great days work! Enjoy your massage!
70 min to myself today ?..
Primer done ?
A. 35-55-65
B. 75-85-95-105 …stayed light today (60%)
C. Done at 70
D. 105-120-150-170-180
E. 5 rounds done, scaled to 7 cal and db’s @ 20s
That time is like gold dust!
So true!!
Warm up plus practicing HS walk and hold for 10-15 min.
Movement Primer: Done
A. 35 kg
B. 47,5 Kg
C. 25 kg, 28 kg , 30 Kg
D. Done
50 kg x10
60 kg x10
70 kg x 8
80 kg x 6
90 kg x 4
E. scaled to 2 rounds
-8 cal A.B
-10 x 8 kg
-6 x 8 kg
30 GHD at the end
Warmup finished
A. Done up to 95lbs
B. 115-125-130-140lbs
C. 3 sets @ 100lbs
D. 165-195-235-255-275 (adjusted down slightly). Is it okay if I try sumo stance?
E. Done
Rounds 1-2: 20lbs
Rounds 3-4: 25lbs
Rounds 5-6: 30lbs
Rounds 7-8: 35lbs ☠️
Don’t switch half way through a cycle but next cycle switch to sumo and see how it goes.
Today i training with one friend.. he have another workout
A.done
B.no
C.no
D.no
E.done
And one wod:
21-15-9 power snach and hspu stric 7:27 scaled 30kg
Good to see you throwing down with a friend!
thanks tino, i training alone or with my wife in my garage, and i thing is good for my mind and motivation change my site of training, all add!
Did the last qualifier video (with a decent score)
{5min amrap
5 deads 80kg
10 thrusters 30kg
3mins rest
5min amrap
3 wallwalks
15m front rack walking lunges 30kg}
Shoulder was smoked from the Wod but
Then did (shoulder were smoked so kept it a bit lower on percentages)
A. 50,55,60kg
B.
Set 1-2 70-75kg
Set 3-4 80-85kg
Set 5-6 85-90kg
Set 7-10 90-90-90×1-95kg x 1
C. E3MOM
3x10x60kg
Nice work dude! Hope your satisfied with all your performances!
Thanks Tino! Felt ready and confident for all the qualifiers! Love the programming!
Great to see your hard work paying off!
Hello!! Warm Up done with 24” box for the step ups and box jumps and 16kg Kb for the DL A) 70 – 80 – 85lb B) Did 5 sets only every 2min (I’m felling kind of beat up today) 70 – 85 – 90 – 96 – 96lb C) Done @ 70lb 3 x 10 D) 10 x 120 / 10 x 144 / 8 x 180 / 4 x 204 / 2 x 216lb E) Scaled to: 8 cal Echo Bike 10 Alternating Arm DB Thrusters @ 25lb 6 Devils Presses @ 25lb ??? Have a great day!!… Read more »
Wednesdays are always tough! Enjoy your rest day, you’ve earned it!
Sorry, forgot to post for yesterday.
A. Done with Medball Front Squats + Push Ups.
B. Skipped. Did shoulder rehab.
C. 135-155-175-195-215-220-225-235. Could have gone heavier but was so very tired. Decided to stay safe.
D. Done with bike erg
185-195-205-215-225-235-245-255 lbs.
1:16-1:12-1:13-1:16-1:18-1:25-1:40-1:52
E. Done.
Forgiven…
Howdy!
Primer. Done.
A, B & C. Skipped. Did my shoulder rehab.
D. Did around 60-75% of the reps, except for last set: 7-7-6-3-4 rep scheme at 257-309-386-437-463 lbs, today used straps from third set on. Just sooooo tired! Guess “Mamba and Gigi” left their mark on me Monday.
E. Scaled:
12 cal Echo Bike
6 Double DB Front Squats 50 lbs + 10 Push Ups
5 Devils Presses 50 lbs DBs
Have you all a great day!
And don’t forget all of Monday’s work!
Warm Up Done
A) 115/135/145
B) 170/185/195/210 these felt solid today
C) 145
D) 210/250/305/340/370×3, hook grip gave out on the last rep but thats a 3 rep PR
E) 12 cal/10 alt db thrusters/6 devils press. Was able to stay in control the whole time and keep movement efficient so I’m happy with how I scaled.
Overall a really great morning of training
Strong 3rd day of training dude!! Congrats on the 3RM!!
Warm up done
A. Didn’t go too heavy since shoulder has been a little weird felt ok for the most part today
Up to 185
B. Up to 275
C. Did class workout “death by” shoulder to overhead 135 and bar facing burpees
D. Deadlifting later
E. Done RX 15/10/6 reps
Part C surely wasn’t a great idea for your shoulder??
It was ok it’s feeling better and I’m continuing to get work done tomorrow I see the PT again as well as doing some extra accessory work myself. No pain ????
Warmup ✅
A. 40/50/55kg Press in Split
B. Based on 120kg
C. 62,5kg
D. Based on 175kg
E.
12 Cal Echo
8-10 Double KB Alt. Thruster 2x20kg
5 KB Devil Presses
Ready for Rest ?
Definitely earned that rest!