A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 94-97% of 1-RM C&J
C.
Every 6 minutes, for 18 minutes (3 sets) for times:
1000 Meter Bike Erg or 400 meter Run
6-10 Unbroken Muscle-Ups
10 Snatches*
*Set 1 – 155/105 lbs
*Set 2 – 135/95 lbs
*Set 3 – 115/85 lbs
When the running clock reaches 24:00…
D.
For time:
30 Burpee Pull-Ups
E.
Three sets of:
Pronated Grip, Supine Bar/Ring Row x 10 reps @2111
Rest as needed
Single-Arm Dumbbell Tricep Extension x 15 reps (right arm)
Single-Arm Dumbbell Tricep Extension x 15 reps (left arm)
Single-Arm Dumbbell Tricep Extension x 10 reps (right arm)
Single-Arm Dumbbell Tricep Extension x 10 reps (left arm)
Rest as needed
B: all at 255
C: 4:25/4:22/4:15
6 mu each round
D: had to coach
E: did after coaching, 20lb db
You need to sort out this whole coaching thing
B: 255-275-295-315-335 (10# jerk pr; both fs and jerk felt great). Power of the purple headband
C: 3:27/3:26/3:14. Mu 10-10-9 (failed the 10th), focused on catching high to save triceps. Snatches 1s until 3s on last set.
D: 2:40, high bar at Sorrento. Tough to get fast rhythm
Love the push and focus on being efficient on your cycling. Nice work Sam!
Thanks Tino!
A. Done
B. All at 305
C. Did run with 10 mu.
3:45/3:26/3:22
D. 2:14
E. Done
A. Done
B. All at 100Kg(85%). This was less than pleasant. Missed a couple. Trouble getting and keeping my shoulders, elbows, and wrists warm and loose today. 11’C in the garage and 7’C outside today.
C. Done Rx. Singles for all sets.
5:26/3:32/3:06
D. 2:17. This got me warm. Really liked this and wish I had someone here to push me; this is a sub 2:00 for sure.
E. Done
Damn dude sounds a little chilly! Need to spend a little more time warming up and priming that overhead. Still a good days work!
Yeah winter in NZ. Might have to invest in a heater for the garage. I did Thurs WOD yesterday too so I think shoulders were a bit fatigued too.
By the way, loved the EMOM Thurs and the METCON today. Next to squats, those fast METCONS are definitely my favorites.
B. Working on strong midline and pushing straight up. Stayed at 225
C. 3:50/3:39/3:35 – 400/ 6/7/6MU / RX Snatch weights
D. 2:28
E. Did 5 hollow holds and 5 150 Sand Bag carry’s 100ft
A. Done
B. 185/205/225/245/255/265
C. Done but with 15 strict t2b – 4:32/3:58/3:21 – singles at 155, 4/3/3 at 135, ub at 115
D. 2:59
E. Done, 20# dbs
You must be able to almost see home right?! Nice work dude!
Yes, finally back to normal training schedule for the next 2 weeks! Excited to get back to routine, been a long first month of the cycle but happy to have gotten through it.
A) âś…
B) (C+FS+J) up to 97%
up to 305
missed the jerk at 310
C)
500m/10MU/snatch RX
1: 3:26. run 2:01/UB/6-4
2: 3:06. run: 2:03/UB
3: 3:09. run: 2:09/UB
Rest till 24
D) with a 25 lbs vest
Time: 2:46
E)
185 bar
25 dB
You love a vest! ?
Solid push buddy!
Got to push harder. Can’t compete right now.
Got some 100 pound dumbbells today. Big boy weight dumbbell training time
A. Done
B. 160-160-160-160-165-165 jerks— best they have felt yet!
C. Scaled to 4 unbroken muscle-ups, but may not have needed to because muscle-ups felt great today. Maybe things are starting to come together ?
4:19 / 3:55 / 3:15 (run version)
D. 3:03
E. Done using ring rows and 10lb dbs
Looks like your training is paying off! Now you got to trust it!!
A. Done
B. 265# all sets. Went a little lighter due to a tight hammy.
C. 3:58/3:17/3:20 1000m bike, 6 UB MU, 135/115/95
D. 3:11 Rx
E. Done
Are this power or full squat snatches?
You can power these.
In conditioning pieces moved the barbell the fastest most efficient way for you unless specified otherwise.
In strength components I’d advise to squat everything unless specified otherwise.
B. Working on correcting my jerk. Stayed 185-225
C. 4:00/3:55/3:50 – 400 (around police station) / 10 MU / RX Snatch weights
D. 2:57 – Since the bars are short for me we did jump then pullup from dead hang
E. Did some hollow holds, semi privates with Bryce have been heavy on pushing/pressing triceps are torched.
A. Done
B. 275
C. 400m assault runner is 10-8-6 ub muscle ups singles on snatch
5:04/4:40/5:12 (power walk)
D. 3:35
E. Might hit some triceps but I have basketball in 30 mins and you don’t want to mess with the J
You’re a little short for basketball :).
I rain 3s
A) Done
B) Worked at 100-103kg. Jerks did not go as good as last week.
C) My elbow has been sore and hurting due to me pushing on snatches. So I switched snatches with cleans and Ring Muscle Ups with Bar Muscle ups.
Did 6 unbroken bar muscle up every round + 10 Power cleans.
These were done at 90, 80 and 70kg.
Times: 4:20ish, 4:10ish and 3.30ish.
D) 3:07. Was done unbroken – Could properly have pushed myself harder, but don’t know how to pull 1 minute of this one?!
E) Done
Hope your elbow feels better for Mondays fun. Be smart over the weekend!
A. Done
B. Up to 275
C. Ran for all sets and did 8 muscle ups
4:00/3:32/3:20 singles the whole way, probably could have held on the bar the last round
D. 3:20 – not sure the standard, I had a 6ish inch jump to the bar
E. done
6” jump is what we normally recommend.
Nice work John!
A. Done
B. Only 5 sets
275/295×2/305/315
C. RX 400 Meter Run and 10 MU unbroken each round
3:23/3:13/3:03
155 – singles 135 – 5/singles 115 – 10 unbroken
Rest till 24:00
D. 2:20 RX
E. Done
? you were moving today!
Thank Tino! Mostly happy about all the mups unbroken!
B. 280
C. 3:51/3:50/3:20 RX run, 6 unbroken
D. 3:26, so slow…
A. Done
B. 245, 245(f jerk), 245(f jerk), 245 (f jerk), 185, 215
C. Did 6 MU and power snatch’s. All sets at 4:30
D. 3:21
A:
Done
B:
110/110/110/115(fail jerk)/115/115
C:
RX
4,07 run 1,45/ 10MU ring / Drop and go Snatch
4,01 run 1,50/ 10MU, 4/3/2/1 Snatch
3,51 run 1,55/ 10MU, 6/4 Snatch
D:
RX
1,59min
Go hard
E:
Done
Db 5kg
Damn! Those were some fast burpee pull-ups! Great work Antoine!
A) done
B) First 3 sets @50kg, last 3 sets @55kg. Squats are weak, but getting stronger day by day!
C) 1000m bike erg, 13 ttb and 10 snatches. First round @35kg, last two @30kg. Every round took about 4 minutes. Just started this week here woth this program. Practising the snatch tehnique!
D) Scaled to a lower bar because my pull ups are not there yet?. Time was 4:13
E) Done, DB @5kg
Fun workout today! Quick question, i’m new here and I was wondering how often there are new training cycles and when does the next one start?
Welcome Petter!! This training cycle started June 3 and will run to August 4. The majority of training cycles last from 6-10 weeks depending on the time of year.
thank you! stoked to be part of this!
Shoulder feeling better. Not quite there yet.
B. 170#x3, 175#x2, 175(f).
D. 2:57
E. Done with 10# DB
Good to see your shoulder is feeling better!