Movement Primer
Every 3 minutes, for 15 minutes (5 sets):
5 Dumbbell Squat Jumps (50/35 lb DBs)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 75%
*Set 5: 5-6 reps @ 80%
Rest 2 minutes between sets
B.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
C.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean + Hang Clean + Jerk
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
D.
For time:
7/5 Legless Rope Climbs or 30/20 Strict Pull-Ups
100-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
100-Foot Handstand Walk
7/5 Rope Climbs or 30/20 Strict Pull-Ups
Handstand Walk alternatives:
For every 50-Feet of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.
E.
In the least amount of sets as possible complete:
75 Sumo Deadlifts @ 1012 (185/125 lbs)
The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this.
A. Front sqt 165/185/215/240/205/185
B. Snatch 145 across
C. Clean and jerks 135/155/170×2/185×2/200/205
A. 165/225/250/205/225 lbs
B. 155 lbs
C. 175/185/195 lbs
D. 16:00
E. 10:00
A. 185 245 1@275 1@285 4@245
B. 125
C. 145 155 165
D. 9:29 with reg pullups and 60 shoulder taps in plank
E. Done
Solid start to the week Tim!
Primer done ✅
About 40-45 sec a round
A) 115/150/165/140/150x 6 reps
B) Still easing into the overhead so just worked light here only second time snatching in a while
65/65/65/70/75/75/75/80
C) 115/120/120
125/130/130
135/140
D) Did Strict pull-ups
Ski erg
Subbed Hs walk with 45# plate overhead carry
12:29
Pull ups took forever haha
E) 4 sets
Another step in the right direction! ?
Tino!! I’m a mess! ? last couple weeks have been rough and back to school is no joke right now- def taking its toll on me. Anyway- i worked late Friday and then I trained Sunday (made up sat) Worked late again today but tomorrow I should be able to get it in and I’ll make up today’s work. I think it’s kindof survival until I get into a new groove but I know I will!
Hope your day was great!
Jessica! You’re alive!!!I hope thins settle down. Control what you can control so it makes the rest of your life’s craziness easier!
Look after yourself!
Primer: ✔️
Only had time for the lifts today.
A: 145×5, 195×3, 215×1, 175×5, 180×5
B: 140×3, 145×3, 150×2. Missed the snatch on the final attempt twice. But got it the third time.
C: 145-160×1, 160-170×1, 170-180×1
Was excited for the rest but ran out of time
Darn, hope you have a little more time today to hit all of the fun!
Had a huge day today so had to be smart with the training.
A. Front Squats = 185/200/225/185/200
D. Metcon = 10:03 (can’t remember the last Rope climb i did… Jesus)
E. Sumo dead’s complete
Good job adjusting by feel and getting the most out of your session!
Primer 45s/R
A: 145; 195; 220; 180; 190 (5)
B: 105-115, missed 1 hang
C: 135-165
D: scaled to PU & taps (forgot to check clock)
E: 3 x 25
Primer done
A. 84/125/140/117/125Kg x 5
B. 65/70/75Kg x 6
C. 85/85/90/90/95/100/100/105Kg
D. 11:24 – Rx with strict pull ups.
SPUs – 15.10.5/15.15
HSW – 15’ segments UB; felt great today.
Row – 2:01
E. Done – 25/25/25
Awesome to see that handstand walk coming along!
A. Up to 285
B. 165 across
C. 185/205/225
D. Strict pull ups and row. 12:30
E. 5 sets
Didn’t have it today! But tomorrow is a new day
Still money in the bank!
Morning session
Warm up done
A) 205/270/305/255/270
B) 155×3/160×3/165×2
C) 180/185/195×2/205×2/215/220
Lifting felt off today but hit all %s
Afternoon session
D) Shoulder has been bothering me on pulling so did 30 Dumbell Hang Power Cleans (50s) instead of rope climbs:
11:39
E) Done didn’t time
Hope the shoulder feels better soo and you’re dialling in some extra mobility and rehab ??
A-based 160kg
5x120kg 5x125kg
B-70kg all sets
C-based 120kg
D-12:40 strict pull ups
E-20+20+20+10
Solid start to the week!!
A) Done with 70/80/90/100/90/90 kg
5 reps in the last two sets.
No pain, and I did some really nice lifts!
B) All done with 70 kg. All touch and go
C) 74/80/90 kg. 90 kg was maybe a bit too heavy.
D) 15:59 with Strict Pull Ups and Ski Erg
What a great way to start of the week lifting well and without pain!
Completed all lifting
Part D: 13:33
5 rope climbs, 60 shoulder taps
Finished the sumos, those burned!
Those sumos hurt so good!
B. 115-135# did PS
C. 135-145# PC
D. 12:58 Rx Did both rope climbs legless
Solid monday hitting so many legless rope climbs!
Just didn’t pay attention on second set
Back was feeling a little tight probably from so much driving this week and lack of sleep so stayed lighter/modified a little
Warm up done
A. Every 3 Minutes For 15 Minutes (5 Sets)
12 Alternating Front Rack Step Ups (115/24 inch)
:30 Second Pallof Hold (each side)
B. 185×6 205×2
C. 205×3/235×3/255×2
D. 9:32 RX with ski and 15 Strict c2b and 15 Strict pull ups first round then just strict pull ups second
Hsw in 25 foot increments
E. 5 sets back was lighting up
Good to see you being smart! Hope the drive wasn’t to bad and you get some downtime to relax and bookies this evening ???
I’ve learned in my old age! Not terrible only 5 hours each way ?
Morning everyone!!
Primer: ✅
A. 185/ 235/ 265/ 225/ 6@235
B. 165×3/ 185×3/ 195×3
C. 14:30 ??♂️
D. Ran out of time
??♂️ ??
Warm up Done DB 50lb
A done basead in 130kg
78-117kg
B done basead in 80Kg
60-64kg
C Done Basead in 106kg
74-85kg
D done RX 14’50”
E done 185lb
Solid start to the week!
Warm up done without dumbells and E2’
A) based on 135 kg done, lower back felt funny, so used belt today
B) 70kg every set, snatch felt really bad today, not stable
C) 85-92-100kg, it felt alright
D) strict pull ups, rx
8:26
E) some done, some not
Some is better than none but I expect it all to be done tomorrow )
I’m giving my best, but it is really tough put my head in the right place
Crossover Symm + M.P. Done
A. DONE based off of 320#. 190/(225)/255/285/240/255×5
B. DONE – I blame the massage for this but snatches felt shitty today. Did them around 65/68% w/ a few misses in the middle.
C. DONE RX – These felt heavier than friday too but all went clean.
Get some good water, food and sleep today and lets make tomorrow twice as good!