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 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+
C.
Three sets for times of:
Row 500 Meters
12 Shoulder to Overhead*
9 Snatches*
6 Overhead Squats
Rest 3 minutes
*Set 1 – 175/125 lbs
*Set 2 – 155/105 lbs
*Set 3 – 135/95 lbs
D.
Four sets of:
5 Tempo Front Squat @ 50X1 (40-50% of 1-RM Front Squat)
20 Goblet Squats (32/24 kg)
50-Foot D-Ball or Sandbag Carry (150/100 lbs)*
Rest 2 minutes
*If you do not have access to a D-Ball or Sandbag perform with Front Racked Kettlebells.
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A. Done
B. 110/120/125/135/145/155/165/175/185/195
C. 7:45/6:45/5:30
D. Done
FS: 175 lb
A. Did bench.
B. Up to 245 did not feel smooth today.
C. 4:14/3:30/3:22
D. 3 sets done
A: did a little
B: started at 155 and added 10 lbs each round
Missed 230 twice then hit it on set 11, happy to hit 92%
C: 7:53/6:30/5:02
D: done with 135/32/150lb bag
A) Done
B) Built to 195-95%
C) Did a OnLine qualifier -27, 21, 15, 9, 15, 21, 27 of Alt DB snatches @50lb and DB squats @50lb
D. Done- front squats at 135lb. This lit up the posterior chain!
Hope the qualifier went well!
Went good! Learned a lot, and was just nice to see where the fitness level is after the shoulder… gotta get better with the 5-10min domains. #paincavetraining
A: Worked on going in circles
B: Up to 275#, felt smooth. Missed 285#, ugh
C: 4:03/3:53/3:35; all s2o ub, snatches singles
D: shspu
First day with kiddos today at school, and I have THE BEST JOB in the world! I’m so Excited!
A) practice on wall
B) worked up to 135. Feeling solid after the whole trap incident
C) 7:08/4:53:3:54 Rx.
D) done
Thanks Tino! Hope your day was awesome!
Awesome to hear your new job is going well!
A. Done
B. Up to 80Kg; stopped there because shoulders felt good and didn’t want to push them.
C. Scaled to 62.5Kg across all 3 sets
5:35/5:56/5:45
D. Done Rx. FS at 80Kg and 24Kg KB in FR
Waste down was smoked today from yesterday’s awesome lower body thrash session. Felt good, just tired.
Great to see snatching went well today! Now to rest those legs up!
A. Done
B. Up to 105
C. Another successful barbell beatdown. ?
6:35/6:25/4:22. Used 105/95/85. What a difference 10lb makes for the last round.
D. RX Done
??
A.) Marches against wall. Still getting better.
B.) 155# which is a total mental block for me.
C.) Snatches are my nemesis. 5:30 @ 135#/4:50 @ 115#/4:30 @ 95#
D.) Two rounds. 165#/70#/sandbag~80ish
Seek out a good weightlifting coach to have a look at you’d lifts. Experienced eyes will be a game changer in your progress
A) ✅
B) up to 240 92% felt like a house to clean somethings up big time.
C) 4:49/4:19/3:51
D) Masterful Coach, done at
tempo FS@ 195/185×3
RX UB
Sand bag 200
Just did it.
I’m feeling pretty trashed Coach…don’t know why.
Have you been adding in additional work? Not sleeping? Stressed at work or school? Poor nutrition?
Stress, maybe. Sleep is good. Gaining weight and getting faster but feel weaker. Not much extra besides mobility.
A) Done – some holds against the wall, worked on bringing the legs off the wall
B) 85, 95, 105, 115, 125, 130, 140, 150 (miss), 150, 160 (miss – would’ve been a PR) – overall happy with hitting 95+ after not snatching for a while)
C) 7:36, 7:11, 6:43 – scaled first round to 105lbs because I though it was G2OH only to realize it was S2OH after a few reps, did sets 2 & 3 Rx
D) Done Rx
Great to see your lifting is still up there after taking some time off from it.
Solid day!
A. Done, finally getting the hang of weaving through cones.
B. Up to 225, felt good not great.
C. This was hard, 6:45/5:59/4:45 Rx. Power snatch singles on first 2 barbells, 5/singles at 135. Did this solo and missed training partners here for sure.
D. Done, used kbs for all of this.
Now Epsom, legs smoked.
Good call on the Epsom salt bath ??
A. Done
B. 170# (10# PR!!) getting close to that 185! Praise God
C. 4:17/3:58/3:56
125/105/95
D. 115#
50# kB
50# KB each hand walk
Great work Trevor!! Congrats on the PR!!!
A. Done
B. 136/150/160/175/185/195/210/215/220miss/220
C. 6:31/5:52/4:51 Rx. All OHS unbroken. First round of S2OH 7/5, second and third round unbroken. Snatches slowed me down.
D. Done at 160#, 70#, 150# sandbag
A. Worked walking Fatigued. Sprint on Bike for 15 seconds straight into a fast HW!
B. Hit 255 for a PR Finally pulling more will continue to work on it. Tino programming works!!!!!
C. Worked through the piece at a fast pace. Feeling better at pacing and attacking while breathing.
D. Done
Your hard work!!
Love seeing your guys progress at Comp!!
A. Walk, sprint on hands, 15s bike sprint right into HSW
B. Hit 260 – Lifetime PR!
C. Modified for class size. You go I go 300m row I stead of 500 to cut down rest. I finished in 15:00 as first partner.
D. Done
A: done.
B: up to 57.5kg
C: 8:18, 6:13, 5:21
With 50, 47.5, 42.5kg. First set of snatches was a struggle bus for me?
D: done. With front racked kbs for the carry
Struggle but you got it done! ?
A. 6 sets of 50 ft. 3 sets were unbroken
B. Up to 170. Failed 175 a lot
C. 135/115/115
6:32/4:55/4:52
D. Done with kettlebells
Another day of getting better down! Good work Drew
A. Done
B. Up to 225 missed 235 a couple times and called it not really sure what was going on here today.
C. RX
4:03/3:35/3:10
16:48 total time
D. Shoulder accessory with some single leg work/goblet squats/ and sand bag carries
Some extra upper body mobility tonight!
Are your upper gluts and lower back sore?
Not particularly .. been having some lateral hip pain so just trying to limit squatting a bit
A) Done
B) Build up to a solid 90kg, then two times PR-tries at 95 kg, but was too afraid to go beneath the bar
C) Done RX
Round 1: 6:30
Round 2: 5:34
Round 3: 4:33
D) Done (My legs are burning like hell!!!)
Think about all those booty gains!! Nice work Kasper!