A.
Three sets of:
Strict Muscle Ups x Max Unbroken Reps
Rest 60 seconds
B.
Two sets of:
50-Foot Handstand Walk
4 Rope Climbs (15′)
50-Foot Handstand Walk
Rest 3 minutes
C.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Back Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
Followed by…
One set of:
1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 87.5%
D.
For time:
100 Wall Ball Shots (30/20 lbs)
75 Box Jumps (24″/20″ – jump up, step down)
50 Dumbbell Clean & Jerks (50/35 lb DBs)*
25 Strict Handstand Push-Ups to 6″/4″ Deficit
*Two Dumbbells with at least the front head of the dumbbell touching the floor at the beginning of each repetition.
E.
Three sets of:
60-second Bearhug Sandbag Hold
30-second Bearhug Sandbag Squats (150/100 lbs)
100-Foot Bearhug Sandbag Carry (150/100 lbs)
Rest 2 minutes
A. Every 45 seconds for 15 minutes:
7×1@175#(79.5%) Power snatch
13×1@185#(84%) Squat Snatch
1×1@205#(93.1%) Squat snatch
B. 4 sets of:
Walking lunges 16@155#
C. E6MOM For 18 minutes:
1000 m BikeErg
6 Unbroken MU
10 Snatches
155/135/115#
5:05/4:47/4:20
Nice work Andrei!
A. 4-6-8
B. 1:58 – 1:40
C. 100-120-130-140-150-150kg
D. 26:58 (the hspu took 10min)
E. Done @70kg
Looks like we have some work to do on those HSPU!
A. Worked on other stuff.
B. Done. No rope did assisted one arm pull-up.
C. 320/340/365/385/405/405 felt strong.
D. 18:29 No wall ball did thrusters with one 24kg kb.
E. Done.
A. Need work on them
B. Had a lot of fun with this piece. Worked on different techniques for the rope.
C. 295/315/335/345/345/345 worked on midline strength
D. 18:10 Worked on staying consistent throughout the piece. Tried to keep a good pace and strategies on the way I broke down my sets.
Thats a damn solid time dude! Nice work@!
A. 2/2/1
B. Done. Subd 20 LSit towel pull-ups, no rope.
C. 132.5/142.5/152.5/162.5/167.5/167.5Kg (failed second squat)
D. 21:35. Subd 70Kg PP for HSPU. 7:45 after BJ, then DB C&J took 11:00. ?
E. No sandbags some other core stuff and goblet squats.
Those dumbbells got you!! ?
Adapted today’s work well to round out a good week
A. Skipped due to time constraints (training at 7pm on Sat night not ideal) but will incorporate some muscle-up drills next week to build up to strict muscle-ups, which I haven’t been able to do in three years
B. Done
C. 190-202-216-230-236-236
D. 20:24. Dumbbells definitely slowed me down the most by far.
E. Done
Looking forward to seeing those drills get your strict muscleups back.
Solid work!
A) skipped
B) Done, did it as a warm up with 16 strict pull ups- no rope climb available.
-OnLine Qualifier 14min cap. 30WB, 60’ DB lunges, 30WB, 30TTB, 30WB, 60’ DB lunges, 30WB, 30 Ring MUs.
First time doing ring MU since the shoulder separation and it went okay but it did bother it so I did smaller sets.
C1) 255/275/295/310/320
C2) 320- so stoked I got this after all the WBs
D) skipped, Would of made me late to a BBQ and my wife would’ve killed me.
Great days work! Awesome to see you back able to hit muscleups!
Good call on skipping D. Happy wife happy life!
A. 2/3/2
B. Done – No times but walk right to the rope and climb right back to the HSW under a bit of fatigue.
C. 295/315/335/345/345/345 – Tempo demolished me stayed at 345
D. 20:30ish – Usually modify the deficit so today we cut the jerk portion of the DB clean and jerks in exchange for full deficit. Maybe that was a bit generous but I was able to move really well through the HSPU.
Ran out of time for E
It’s that new lean body that helped more than anything 🙂
A) edit (0)/(0)/(0) 7/7/5 B) 6 foot legless rope climb, sitting on the floor up 6 feet of rope from the bottom. round one with a 25 lbs weight vest (yes I went inverted with a plate carrier, had a bungie in the molli then routed it in between my legs, done in 10+ foot increments) 7:42 Round two slick (50ft UB) 1:47 C) worked up to a 1rm with a safety squat bar. 380 used this for everything today. Think I’ll be using this for a while. 265/285/305/325/335/335 (not easy) D) w/ 55s/6inch def SHSPU 100 WB 40/35/25 (3:58)… Read more »
You’re not the only one who had a fun time with those HSPU 🙂
Please be safe with adding a plate carrier. Don’t want to see any near death fitness experiences ??
Have to learn how to manage those dumbbells more efficiently. My shoulders were trashed. 100 WB did not help either.
Hey everyone, I’m new here! How far are we into the current cycle & when does the new cycle start?
Welcome Amy! The cycle started June 3rd and will run through August 8. Jump in and please post your results so o can follow your progress and help where I can!
C) up to 375 for a single tempo
D) 20:55
Finished clean and jerks at 14:59, last 10 hspu were the death of me.
???♂️
Put on a weight vest until you’re 210 (96kg) and let’s talk ?
A. Worked on strict
B. Done. And I got 10ft UB of HSW twice!!
C. 165/175/190/200/210
D. RX except no deficit. 20:57. WB done in 4:52, DB crushed me-not sure why.
E. Done.
Awesome finish to the week! Love seeing your progress on Hs walk!
A. 7/5/4
B. 1:57/1:56
25 ft increments
C. 275/300/315/340/350 then 350
D. RX 18:56
Got to the hspu at 12:57 and they destroyed me
Wall balls: 3:54
Box jump step down: 8:07
Db clean and jerks: 12:57
Dshspu: done at 18:56
E. Only 1 set was cramping up and that was enough for today
That was smoking fast…until those HSPU 🙂
Nice work Bobby!
thanks Tino! To be fair it was closer to 7 inches HUGE difference ?.
A. 1/ 2/ 2 (long time since I last did stricts)
B. 2:04/ 2:21
C. 245/ 260/ 280/ 295/ 305 failed, but happy I did 295
D. 29:10
E. Done
Fun session!!! ???
Great finish to the week Eduardo!
A. Never do these so just did 3 singles
B. 2:00/1:55 RX
C. 270/290/315/335/345
D. 23:46 4” deficit (HSPUand DB got me today)
Fun way to round out the week right?! ?
Holla!! Definitely trained yesterday and then completely forgot to log it in my rush around. Had to cut it short and only did front squats (bc trap) and the burpee pull-ups (bc time and trap). That was 2:44.
Anyway- today-
A) skipped bc trap
B) done
C) 175/185/200/215/220 then 220. These felt awesome today
D) 18:05 No deficit but everything else Rx
E) done
Off to inflate abt 100 sports balls at work ??
Hope your day is awesome!! thanks for everything Tino!
*strict hspu, no deficit (should have said that)
Tut, tut, tut, forgetting to post… 🙁
Only joking. Nice work today, enjoy the rest of your weekend!
I know!! ? at least I own up to it? Haha
Thanks Tino!
I appreciate your honesty:)
No train for me today i snatched 2 nails on my hand with finger trap in a door..
I hope it’s going better tomorrow
Oh no!!! That sucks! I hope they feel better and you can train again on Monday.
Yes i hope too
Thé session seems pretty nive today besides
I think i am going run around 30min to do some conditionning my fingers hurtless now
Finally run 4km in the forest this afternoon after the pain was go, three fingers are blue i hope i can recover to monday
A. 4/ 2/ 2
B. We have a short rope in our gym so I did 3 legless rope climbs from seated
3:07/ 3:36
C. Done based on 155kgs 1RM, felt much better then last saturday 🙂
D. Rx 23:14, It was really fun workout 🙂 But those deficit hspu took me like 6 minutes …
E. Our 82,5kgs sandbag is torn, so I did it with 50kgs slamball and I can say, it was enough 😀
This week I felt much better, it seems that I’m back after all these vacations 🙂 Have a great weekend guys 🙂
Those HSPU got you!! Nice work Andrej. Fun way to finish out a solid week!
Have a great weekend!
Tino, for the part D, must I have the dumbbells by my sides or can I touch floor between my legs?
and can it be a power clean?
Yes
Of course. Like we always say for conditioning pieces move the load the fastest most efficient way unless specified otherwise.
I did it with DBs by my sides, like in the open
You can touch between your legs or outside of your legs.