A.
One set of:
60/40 Calorie Rowing
40 Walking Lunges with 16/12 kg KBs in Farmer’s Carry
40 Burpees
40 Russian Kettlebell Swings (32/24 kg)
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 12 minutes (8 sets) of:
Clean + Front Squat @ 85% of your 1-RM C&J
C.
For time:
120/100 Calorie Row or Ski Erg
60 Toes-to-Bar
30 Ground to Overhead (135/95 lbs)
60 Toes-to-Bar
120/100 Calorie Row or Ski Erg
Time cap = 25 minutes
D.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg
Followed by. . .
Three sets of:
Safety Bar or Regular Barbell Good Morning x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes
*If you don’t have access to a reverse hyper please perform band pull-throughs.
E.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball (heavier than last week)
Rest 2 minutes
A. Done
B. 110Kg across all
C. Rx 23:53
Rows – 5:12/5:30
T2B – 15.15.10.10.10/10.10.10.10.10.10
G2O – fast singles in clusters of 10
Too much time between sets of T2B and clusters of G2O; was a bit more relaxed on this today.
D. Done, used banded pull throughs
E. Done
C. 100 cal row
60 leg lifts on the ground
30 g2oh 35# DB
60 leg lifts
8 cals
….with 3-4 interruptions to check on baby ??♀️
Mom duty! Good job Teresa.
Ok today was fun!
A) done 9:58
B) 160- these felt smooth
C) 23:28 Rx 2d set of TTB got me but my second row was faster
D) done
Then got my butt kicked in some tennis. ?
Thanks Tino! Hope your day was awesome!
A) 10:03
B) 107KG all sets
C) Time Cap at 255 reps
Ski for first 120, off at 7:01(Went for Ski as i knew it would be harder)
Time Cap Hit after finishing 45 of second set of TTB
D)Done
E)Ran out of Time
Ski would definitely add a little ? to those toes to bar!
A) ✅
B) Clean + FS
140 all sets
C) 100 cal ski
60 TTB
30 GTOH did C+J @ 95rx
60 TTB
56 cal ski then time cap
Arms were done hahaha so sore from this week
Haven’t used the ski in a log time thought I’d challenge myself instead of doing the row which I know I can push.
D) Split squats with 55# legs are dead ?
Good mornings 75#
Reverse hypers 115#
Ran out of time for Sandbag March
Yay for rest day!
Great choice going for the ski erg! Definitely earned your rest for tomorrow
Keeping it spicy ?!
B. C + FS: 170#x8
C. 24:24. Did 1 mile run, 60 V-Ups, 30 Dumbbell G2OHs @ 40# , 60 V-Ups, 1 mile run
E. 2 sets of 3 minute Banded march.
Yea. I’m good for today ?
Nice work Corey! Enjoy a nice rest day tomorrow
You’re fine 🙂
A- done
B- 120kg felt good!
C- 28 min, Ik I got time capped but wanted to finish the row?
D- done
E- done
Respect for finishing it!
A.done 11:51 kb28kg , and dbs 17,5kg
B.done 70kg
C.100cal ski and 60kg barbel
Cap … 57cal ski
Today rx , heavy weight for me my rm c and j is 82,5 kg.
D . Done 30 kg and 40kg good morning + pull
E. Not have time
Great work grinding it out!
Did tuesdays set + A & B from today, will do rest of today tomorrow and catch up on friday ?
A. Done, 11.55 ? nosebreathe ?
B. 107,5kg ?
???
Enjoy the extra rest!
Knee was super sore so changed to power clean doubles (drop reset) 175×2 180×2 185×3 190×1
24:18 with ski eeg!! I love my ski and was happy to see it used!!
Look after that knee! We don’t want to upset a good period of training! ???
One set of: 40 Calorie Assault bike 40 Walking Lunges with 12 kg Dumbells in Farmer’s Carry 40 Burpees 40 Russian Kettlebell Swings (32 kg) B. Every 90 seconds, for 12 minutes (8 sets) of: Clean + Front Squat @ 85% of your 1-RM C&J 80 80 82,5 82,5 82,5 82,5 85 85 C. Every minute on the minute for 5 minutes: 14 Weighted Push Ups 11 kg vest (70 total) D. For time: 1000 m run 9 kg vest 6’30” 60 Toes-to-Bar 6′ 30 Ground to Overhead 60 kg 7’30’ 60 Toes-to-Bar 36 ttb before time cap 1000 m… Read more »
Have fun and be safe!!! ??
Struggle bus today, heart rate spike from the get go and never came down. A. 12:12 B. 216.5 Across all. Felt lazy, poor extension during all my pulls, no fails though. C. Scaled to 100 cal row. Got capped at 20 TTB in the second go of 60. Singles on C&J but felt sturdy w/ no pausing from receiving to overhead. Thank god for the time cap or idda been here all day. D. Bar only 2x20ea. Reg. Bar GM’s 95×8, 115×8, 135×8 Reverse Hypers @180 3×25 E. no time Happy to get through what i did today, ready for… Read more »
Wednesdays are always tough after two hard days of work! Enjoy your rest day tomorrow. Take it easy Friday and crush “Murph” on Saturday!!
These may help:
https://www.instagram.com/p/BqOXR5LhA53/?utm_source=ig_web_copy_link
https://www.instagram.com/p/BoK8oyvl75R/?utm_source=ig_web_copy_link
A. 8:32
B. 285 across
C. 23:00 RX ski first 120 row second 120
Ski: 5:50
Row: 5:59
D. Done those BSS are rough did hip extension and band pull thru
E. Done
Atta boy!! Cruised under that time cap. Now to get you finishing that pull on those cleans!
These may help:
https://www.instagram.com/p/BqOXR5LhA53/?utm_source=ig_web_copy_link
https://www.instagram.com/p/BoK8oyvl75R/?utm_source=ig_web_copy_link
Thanks Tino! That was a fun one today, maybe shoulda push the row a bit more ?♀️
Am I not finishing my pulls lol!? You must have psychic powers or you got eyes on me! ??
Either way these are a good reminder!
Haha brain fart I was reading Coreys notes above!
A) done around 9:30 or so
B) 110kg done, this one felt heavy today, but no fail and no belt, so it’s alright
C) 84 cal ski in the last one
clean and jerks went super slowly, t2b with 10 reps all the way
D) done
Rest and something else will do probably tomorrow. Ah the weather really just arrived here, i was already soaked after the warm up
Good hot weather just means more bang for your buck and getting good sweats in! haha
Trying to get used to it, it’s going to be a long summer 😀
Nice work dude. Stay safe in the heat!!
Thanks! On training days i drink easily around 3-4 liters, so should be alright.
Hello!
A) Done ~ 12min (didn’t really time it)
B) 45kg (85%) felt great and strong ??
C) Scaled to:
80 Cal Row
40 T2B
30 C&J (75lb)
40 T2B
80 Cal Row
Time: 24:27. I think i scaled well this one ??
D) Empty barbell for the Bulgarian Squats. 65lb Good Mornings and 60lb Reverse Hypers (50% of BS would be 96lb, but it’s too heavy)
E) Belt Squat Machine holding a 20lb Medball.
Have a great day! ??
I would say you modified that one perfectly! Good work today Sabrina!
Thanks Hunter! It was a fun one, hard but fun! ?
A) Yesterday’s Push Jerks: 115×2, 135, 145, 165, 175
B) All sets at 225, felt great
C) Skipped
D) 65 for split squats, 135×8 for the goodmornings, banded pull throughs
E) 50lb dball
Then did a easy 3K run to get some cardio in. Until the gym reopens I’m going to use Wednesday’s to focus on strength work and accessory. With limited barbell access, most of the other days have a conditioning focus.
Sounds like the perfect plan! Getting strong and doing some steady cardio is going to help all around
?
A. Done
B. No weights 🙁
C. 1 mile run, 60 T2B, 20 sandbag cleans 150#, 60 T2B, 1 mile run
31 mins. This was rough-mentally out of it this morning.
D. Done
E. Done
Glad you were able to overcome that feeling this morning and finish it out. Nice rest day tomorrow!
The mental victories are the most rewarding. Great work pushing through!
A. Didn’t time just moved
B. 285
C. 4 cals short?finished in 25:10ish
D. Done with kbs in farmer carry hold. 95# good mornings, banded pull through
Good job finishing that!
I had a chiropractor appointment today. The chiropractor thinks it may be acute lumbago. I will continue with treatment and do movements that are not painful. Thus, some modifications for today’s session ☺️ A. One set of (nose breathing): 40 Calorie Assault Bike 40 Walking Lunges @ 12 kg KBs 40 Burpees 40 Barbell Hip Thrusts (25 kg) 10:24 B. E90S, 12 min: Barbell Hip Thrusts x 10 reps T: 21X1 @ 55 kg C. For time: 100 Calorie Bike Erg 30 Toes-to-Bar 30 Push press @ 25 kg 30 Toes-to-Bar 100 Calorie Bike Erg 21:44 D1. Two sets of:… Read more »
I’ll need to google what that is 🙂
Be smart, adjust accordingly and stay clear from anything that causes pain or discomfort. Let get you healthy and back to full training!
A) ✅
B) ✅ 130# felt awesome to do this (haven’t been able to do these in awhile w/hip flexor… yay mobility)
C) ✅ Cut all reps in 1/2 to complete circuit and approach differently… 16:20 (yikes that was longer than it should’ve been?)
D) ✅ 55# and banded pull through
E) ✅ Did 1 set only
^Pedro’s wifey
Wooohooo! Great to see you’re feeling better and able to hit today’s lifting pain free!