A.
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand, and then continue to challenge yourself with new obstacles and goals.
B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch from Mid-Thigh + Snatch @ 80-85% of 1-RM Snatch
C.
Every 6 minutes, for 24 minutes (4 sets) for times of:
500 Meter Bike Erg or 200 Meter Run
3-5 Unbroken Muscle-Ups
10 Unbroken Squat Snatches*
3-5 Unbroken Muscle-Ups
500 Meter Bike Erg or 200 Meter Run
*Set 1 – 155/105 lbs
*Set 2 – 135/95 lbs
*Set 3 – 115/85 lbs
*Set 4 – 95/65 lbs
D.
Four sets of:
20 Barbell Back Rack Lunges @ 35-40% Of 1-RM Back Squat
20 Double Kettlbell Deadlifts (HEAVY)
Rest 2 minutes
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A. Done
B. 176#
C. 500 m BikeErg
3 Unbroken MU
10 Snatches 155#(2/1/1/1/1/1/1/1/1)
135#(5/1/1/1/1/1)
115#(6/4)
95# (Unbroken)
3 Unbroken MU
500 m BikeErg Unbroken
4:13/3:50(9:50)/3:55(15:55)/3:48(21:48)
A) worked at holds
B) done at 105
C) 4:30/4:07/4:07/3:37. Single
MUs-which is good for me to hit that many
D) 3 rounds @85 KB 2x53lbs
A. Superset with bench.
B. 225 felt smooth.
C. Done with 5 mus and 200 run. 3:39/3:33/3:30/3:29 snatches took 2-4 sets.
D. 3 rounds.
A. Done.
B. Done at 70Kg
C. Done but snatches not unbroken, singles.
4:48/3:42/3:36/3:23
D. 75Kg BB and 32Kg KBs
A: Ramp is getting more consistent
B: Up to 255. 265, hit hang failed full, rested and then hit full.
C: 3:31/3:51/4:19/3:49. Mu and snatches ub, mu 5-5/4-4/4-3/4-3. This was hard
?♂️ ?️♂️ ?
What is with me and forgetting to post?? I finish my workout and rush off to the next thing ??♀️ But, it’s still today! Haha
A) done
B) 105/105/115/115/120/120 stayed a little light Nc the trap but things are feeling really good!
C) 4:04/3:54/3:47/3:36 Rx but subbed strict CTB + pushups for MU. (Stupid trap)
D) done
Thanks Tino! Hope your day was great!
Tut tut! ?
Got sick Sunday so skipped yesterday. Tried for today:
B: all at 205, felt pretty okay, wrist is still nagging
C: 4:26/5:24
Nearly died after second set, both UB which was a success but I could barely do the last run. Tried resting to 20 min to start set 3 but I was too smoked with being sick.
I’ll get back at it again manana.
Hope you feel back to 100% soon. You can’t catch a break!
A) done with OH pos work
B) up to 215
C) 4rft 5MU/10SS/5MU UB
Total: 21:16
Done round 1/2/3/4
4:36/9:59/16:02/21:17
That really hurt
D)
Had to fly 4 RFT 95BB/70kbs
Total time: 4:46
Gonna be late to Calc! ?
Putting the work in inside and outside of the gym!
B. These weren’t feeling great so I did a bunch at 185 and then a few at 205. Still working on correcting a balance issue during my pull so I don’t jump back as much.
C. Did the Rx weights but broke up the snatches into 5/5, except the last bar and did 5 MU on the front end and 3 on the back. Shout out to Brooke for going touch and go on all of the reps, she crushed it!
She crushed it! Stud!
A.) Done. Much better at HS marches against the wall.
B.) 140# and really struggled with these today.
C.) 5:09/115# 5:37/105# 5:37/95# 5:48/95# 6 Strict Pull Ups subbed for MUs
D.) 145#/70# that sucked
A. Done
B. 195/205/205/215 ✅X/215X/215✅ – these felt ok, little short on my pull today.
C. This combo had me anxious all day. As a bigger athlete ring MU and cycling squat snatches is always worrisome but happy with my effort here. 4:52/4:45 (only 1 run, oops), 4:41/4:40. Rx weights and 3 ub mu on both sides of the barbell work. 155 went 2 then singles. 135 went 5/3/2. 115 went 5/5. 95 went ub. So sweaty.
D. Done
You shouldn’t worry you’re good enough to tackle these workouts. Believe in yourself and trust your fitness!
B. 85-95-100-105-110-115 (failed full snatch)
C. Modified to 200m row, 5 barbell rows, 10 thrusters (all at 55#) = 3:01/2:52/2:51/2:50
D. Did one set then switched to banded hip thrusters as a cashout due to pain in my sciatica
“something is better than nothing” – today’s mentality
Be safe with your sciatica! Please adjust accordingly! Nice job working around it.
A. Done. Did a little plate stair/ramp work.
B. 185# all sets. Felt crisp.
C. 4:36/4:22/4:38/4:10 (3 UB MU, broke up snatches but tried to do one big set and one small set. 135/115/95/75)
D. 135/70
B. 125 for 3 sets, 130 for 3 sets
C. 4:16, 4:22, 4:45, 4:35 all with 3 muscle ups each time. I got the new nanos and holy crap they have no ventilation, feet were on fire!!!!!
D. 95lb/70lb kbs
Need to switch to metcons ?
B. 205×3/215×3 Finally feel like I’m pulling longer and being more patient.
C. Workout completed with:
200M Run
5,4,4,5 unbroken. Starting to feel more comfortable with MU. Need to be a bit more efficient but will continue to work on them. As for the whole workout it was a spicy one today. Very grippy
You’re a damn gymnast!
B. 205×3/215×3
C. 4:12/4:48/5:55/6:12 – I haven’t suffered that badly in a while. Workout completed with:
200M Run (Blue post and back)
5 Unbroken MU – One round fell off the rings but finished my 5 reps and moved on
RX Snatch weights unbroken
D. 135/70
Seem like today was a touch challenging 🙂
A) Done
B) 165/165/170/175/180 Did the mid hang as a squat & the full as a power for funs, Got a PWR snatch PR @180
C) 4:57 @135/ 4:27 @115 /4:37 @95 / 4:10 @75
3 UB MU’s for all sets, all squat snatch’s UB.
D) Done- lunges at 110lbs, 32kgs kettlebells for dead’s.
Congrats I the power snatch PR!
A) Done
B) Replaced Snatch with Cleans. My elbow has been really sore from the heavy snatch load. It feels much better now, but want to take it easy.
3 first set @ 90 kg and last 3 @ 100 kg – legs were feeling suprisingly good
C) All rounds around 4:45.
Replaced Snatch with Clean and kept the same weight.
4 Muscle Ups each time
D) Done at 60 kg lunges and 2x 40 kg KBs
Great to see your elbow is feeling better and also that your legs aren’t to sore from yesterday, lets hope they still feel good after today 🙂
A: done.
B: 45, 47.5, 4x50kg
C: 4:20, 4:25, 4:15, 4:10
Assault runner and 40, 37,5, 35, 30kg UB snatches.
2+1 bar mu each round.
D: done with 40kg. and 24 kg kbs
Another solid session Trine!
Thank you! I’m out of town for work the next couple of days but hopefully the hotel has a gym I can use. Otherwise I’ll catch up in the weekend ☺️
A. done
B.175 across all sets
C. ran and did 4 MUs across all sets
Set 1: 4:50 (broke 6/4 – actually needed the break)
Set 2: 4:20 (broke 8/2 – just lost grip)
Set 3: 4:15 unbroken
Set 4: 4ish unbroken
D. done @ 165/70 KBs
Solid push on those unbroken snatches!