Session One
A.
Take 15-20 minutes to work up to a new 1-RM Split Jerk.
B.
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean
Perform all sets 2-4% heavier than two weeks ago.
C.
“Heavy DT”
Five rounds for time of:
12 Deadlifts (205/145 lbs)
9 Hang Power Cleans
6 Push Jerks
Session Two
A.
One set for max reps of:
Strict Ring Muscle-Ups
Rest until fully recovered
One set for max reps of:
Kipping Ring Muscle-Ups
B.
One set for max reps of:
Strict Toes to Bar
Rest until fully recovered
One set for max reps of:
Kipping Toes to Bar
C.
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to 15′ Target
Rest 60 seconds until the running clock hits 4:00, and then…
Complete as many reps as possible in 3 minutes of:
Rope Climbs to 15′ Target (with legs)
D.
Four sets of:
Single-Arm Dumbbell Press x 6-8 reps each
Rest as needed
Single-Arm Dumbbell Row x 6-8 reps each
Rest as needed
A. Up to 315
B. 295 failed 315 hang
C. 14:28 RX
Session 2
A. 5 strict have issues coming down out of these without kip. With Kip hit 14
B. 12/29
C. 10/16
D done with 70#
A. Up to 325
B. 275
C. 16:23
Session 1:
130kg
105kg
DT 9.45 @ 80kg
Session 2:
4 Strict
9 Kipping (PR by 1)
16 Strict TTB
31 Kipping
Session 1
A. Failed 305 x 3, hit 300 (pr match), failed 305
B. 195, 200, 205, 210, 215, 220, 225, 230, 235, 240
C. 26:48 rx
Session 2
A. 7/13
B. 21/30
C. 8/12
D. 4×8 @ 50 / 4×8 @ 100
Session 1:
A. jerk 275
B. han power clean + power clean
185/195/205/215/225/225/225/235/245/265
C. heavy “DT”. 17:57
Session 2:
A. strict muscle ups / muscle ups (6/12)
B. strict toes to bar / toes to bar (25/35)
C. rope climb leg less / rope climb (5/9)
D. press 70 KETTLEBELL / row 100 DUMBELL 4x(8/8)
Session 1:
A. 195lb (5lb PR)
B. 150lb ( Got 155lb but it was so ugly I wouldn’t count it)
C. 23min @135lb. Hang cleans where the slowest. Should have gone lighter…but I also should have/need to push harder on the cleans.
Session 2:
A. 4 strict MU
8 Kipping MU
B. 20 strict Toes to Bar
36 kipping Toes to Bar
C. 3 ( didn’t reach the 15′ on the 4th one) legless rope climbs
6 regular
D. Done
Session 1
147.5 split jerk. 2.5kg pr
Hpc + pc 70/80/90/100/105/110/115/120/123 left it here felt rubbish.
Heavy DT 4 rounds in 12.49 . Gave myself 12min cap. These workouts are definatly my biggest weakness. Little man syndrome ! Work in progress.
Session 2
Rings still not up 🙁 did….
Alt 10 min emom 8 strict c2b and 12 stricrt ring dip.
Legless :
Rope climb :
A) 255 – mental block past this weight or something because it is really easy
B)235
C) no time -shut clock off and just did the work to finish it
Session 2 –
A) still have yet to get a strict muscle up – worked progressions
B) 15 / 18
C) hands about to tear so skipped this
D) 50 / 100
Those strict muscleups will come soon!! Keep working those progressions!
A. 335 15# under PR. Positioning was forward with the barbell.
B. Legs just a little dead. 260 across
C 12:40 RX
Session 2
A. Can’t string these yet. Only one at a time. So.. 1
13 kipping. 2 rep PR
B. 16 strict/24 kipping
C. 4 legless. 7 with legs.
D. 55 for press
60 for row.
Thanks everyone. Can definitely see big improvements from all of the gymnastics core work.
Wasn’t super strong today, but the form on the gymnastics stuff surpassed that for some solid improvements.
Muscleups are coming along well!
Thanks coach Tino! All that gymnastics core work is helping me keep my body in good positioning over those longer sets. Great stuff!
Just did part of the first session today, still taking it easy. I feel a lot better today but didn’t want to rush jumping back into it. Tomorrow I’ll be good to go for sure
A. 140# 5#pr
B. 110#
I’ll take a PR when you’re “taking it easy” great work!
Session 1:
A- 340# 5#PR
B- 295#
C- RX 11:50
Session 2:
A- 6 & 16
B- 18 & 29
C- 8 & 9
D- 65/75/80/85#DB // 85#DB all four sets.
With graduation tomorrow, I only had time for one session
Session 1:
1RM Split Jerk 275lbs (20lbs under PR)
Heavy DT: 15:20RX 205#
(kept a 11dead, 1dead+4 HPClean, 4HPClean, 1HPClean+6 Jerk rep scheme all throughout)
Session 2:
A.
Max Strict MU: 5 (1 rep PR to last week)
Kipping: 5 (I felt myself starting to rip so I dropped)
B.
T2B strict: 12 reps (grip was the only factor slowing me down)
T2B: no rest 14 (grip once again)
C.
Legless Rope Climbs: 4
Rope Climbs: 7
Congrats on graduating!!
Session 1
A. Worked up to 230, 5lb PR!
B. 125-185 over the 10 sets
C. 12:57. Whew.
Session 2
A. Can’t do multiple strict in a row, did 5 singles. 5 kipping. Not happy with this, it’s an area I’m looking to improve a lot
B. 21 strict and 37 kipping. Grip failed killing
C. Suck at legless so worked on pull ups and holds on the rope
D. 8/8 with 30lb
Great work in the PR!!
Session 1:
A) up to 155 (max is 165), felt really off today
B) up to 155, 5# hang power clean and hang clean PR
C) did at 135#, 34:45…should probably have gone lighter…
Session 2:
A) 1 strict (mostly), 0 kipping
B) 16 strict, 20 kipping
C) 2 legless, 4 with legs
D) 35#×8 for press, 40#×8 for rows
Nice work on those PRs but be sure to scal accordingly. 34min is almost 3 times what we were looking for. Solid work getting through it.
Session 2:
A. Did 3×7 strict pull up
Then max rep kippingx22
B. Saving my hands from TTB and no rope to climb in garage:/ did bottom instead
15-10-5
HSPU
Bar Dips
Push-ups
18:48 disappointed my triceps were done mid way in set of 10 HSPU killed my time
C.
4×6 w/40lbs
4×8 w/63lbs
Jerked 210 (5# pr)
Clean emom used 175. Very happy w it. No misses.
Heavy DT. I used 125 because 145 I bought would take me terribly long! 10:55 was my time so I think I chose the right weight for what needed to get done?
Strict mu-4
Kipping-10
Strict t2b-11 these were absolutely no swinging
Kipping t2b-40!
Rope climbs didn’t do. Hand were about to rip and not worth it to ruin the rest of the weeks training.
Accessory work done
Looks like the correct scaling, we were looking for around that time! Nice work!
S1
Split Jerk up 355.
Power Cleans – all sets at 295
Heavy DT
8:51
S2
S. MU – 2
MU – 13
S. T2B – 11
T2B – 26
Legless RC – 7
RC – 8
Accessory Done
Those damn strict muscleups!!
Session 2
A. 11 strict ring MUs
17 kipping ring MUs
B. 21 strict TTB
40 kipping TTB
C. 6 legless
10 with legs
D. 50lb DB for single arm press each set
70lb DB for single arm rows each set
Gymnasty!!
I did everything in one session today because of scheduling issues so the max reps in the second session were lower than they should be.
Session 1:
A. Worked up to 215.
B. 205 across all sets
C. Scaled down to regular “DT”. 13:03
Session 2:
A. 3/8
B. 13/30
C. 4/4
D. 40/50, 45/50, 50/55, 50/55 with 8 reps across all sets.
Session 1
A. Up to 230lbs failed 240 next time forsure getting it
B. 120,140,150,160,170,180,190,200,210,220 failed HPC but got the PC
C. Modified to 9,6,3 w/170lbs
12:18 HPC are the hardest for me