Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
B.
Four sets of:
Snatch Lift-Off + Power Snatch @ 70-80%
Rest as needed
Followed by…
Three sets of:
Snatch Lift-Off + Snatch @ 75-85%
Rest as needed
For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground and performing either the power snatch or the full snatch.
C.
Every 10 minutes, for 30 minutes (3 sets):
600 Meter Bike Erg or 300 Meter Row
20 Back Squats (115/75 lbs)
15 Hang Clean & Jerks (115/75 lbs)
10 Muscle-Ups
D.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each)
Rest 90 seconds
Weighted Stationary Dip x 4-6 reps @ 21X0
Rest 90 seconds
E.
Two sets of:
30 Dumbbell Tate Presses
30 Band Pull-Aparts
Rest as needed
A: Done
B1 – 90,100,105,105kg
B2 – 100,105,110,115Kg
C 6:54,7:01, 7:08
D: Done
A. Done. PR on HSW. I could walk 10 meters.
B1 – 2 sets w\ 60kg and 2 sets w\ 63kg
B2 – 2 sets w\ 65 and 2 sets w\ 67,5kg
C – 7:40, 8:10, 8:55
D – Done. Lunges w\ 50kg and dips with medbal 9kg
E – Not time for that.
A. Done plus mobility
B. Both up to 155#
C. 4:56/5:10/5:30
D. 145#, Ring Dips
E. Ran out of time ?
A. Done
B. PS – 60Kg; S – 70Kg
C. Rx with row – 5:44/5:48/5:53
D. 70Kg and 24Kg KB
E. Done
A. Done
B. 140/ 155/ 160/ 165/ 155/ 160/ 165
C. 7:20/ 7:40/ 8:03
Didn’t do the last two because gym was about to close and I did some minutes of mobility instead
Got the important stuff in!
A) done ✅
B) first 4 sets: 135-135-145-145
3 sets: 145-155-155
C) done ✅ instead of 10 ring muscle ups I did 5 reps
First 10 min (7:38)
Second round: (7:48)
Third round: (9:10)
D) 115 all 4 sets and weighted ring dips 20 pounds
E) done ✅
A) done
B) 60/62,5/65/67,5kg
And 65/67,5/70kg on the squat snatches. Based off of an 85kg max. Felt solid.
C) scaled to 5MUs because I was still torn up by 50 BMUs on Sunday.
1. 5:22min – broke MUs 3/2
2. 5:27min – MUs ub
3. 5:55min – MUs ub
D) done
E) done
Nice session! Thanks Tino!
Nice work Philipp! Now to look after those hands and make sure you’re ready for 20.4!
Pain free again today! ? all the extra things= done
A) done.
B) stayed on theblighter side just in case- 105/115 felt good and I’m working on fixing my crooked right foot. It’s time.
C) well this got interesting. Subbed echo bike and bar MU . 5:21/5:34/5:32 Rx
D) done
E) done
Thanks Tino! Hope your day has been awesome! ?
Working on getting back to 100% and moving well. Keep up the good work!
Thanks so much Tino!!
A. Done
B. 155/155/165/175#
175/180/185/190#
C. 5:15/5:07/6:15 Rx
D. Done 3 sets 10/16/16 115# (lunges)/4/6/6 dips
E. Done
A: handstand work done! Built steps out of bumpers so worked on that some also. Went well!
B: Done at 115 and 135
C: Modify it to a team competition!! 2v2. You go, I go. Lot of fun to involve some guys from work
300M row
25 DU
20 BS (115)
15 HC&J (115)
10 CTB
D&E: ✔️
Looks like a fun days work Robert! Hope the team Comp prep is going well!
A) had a few good sets of 25ish seconds of holds with no movement
B) 185-195
205,215,225 no silly misses today
C) 3:54, 3:50,4:06. This. Hurt.
D) 135 for lunges 16kg kb for dips
E) 20lb dB
Solid push today Jesse!
A. Done
B1. 185,195,195,205
B2. 205,215,225
C. Rx – 4:40, 4:43, 4:35
D. Done – 115 for lunges and 10 body weight dips
Let’s be as aggressive on those first two sets as you were your 3rd
Will do coach, I got that “I can see the finish line” feeling at the end of the 3rd lol
A. Done
B. 120/120/125/135
125/135/145
C. 4:32/4:34/4:43
95# Bar
300 m Run
D. Done
135/135/135/135
45/50/50/50
E. Done
A) Done
B1) 160/ 165/ 170/ 175
B2) 170/ 180/ 190
C) 4:57/ 5:27/ 5:23-trying to come out the gate at faster paces cause I always do the reverse and speed up later. Back sqs UB then right into a set of HPC (broke into two sets), MU’s UB.
D) Done- all sets at 115 lunges and 25lb dB for dips.
E) Done- Tate’s press 10/15 DBs
Great ti see you pushing the pace and attacking these pieces.. You’ll learn much mr=re about yourself and capabilities, nice work!
Howdy!
A. Done.
B. 145, then 155 lbs. Legs felt really tired.
C. Rx: 6:52-7:11-7:30. On the last round I forgot the Back squats and went from rowing straight to the hang C&J and then to the muscle ups. Grip became an issue and slowed me down a little bit. Came back to the back squats right after the muscle ups. ??♂️. Still working on consistency on the RMU, but feeling a little better.
D. Done.
E. Done.
Have a great day!
Great to see your muscle-ups are improving!
Still finishing up my other program. Been focusing on WL and PL with Juggernaut. I only had time for 2 rnds of C. 6:00/5:15
Any bug PR’s on your last lifting cycle?
Not really. 10lb PR on C&J at 245. I got under 185 on Snatch 3 times but fell to my knees and couldn’t lunge up. All my PL got back up to what they used to be. DL 400, BS 300, Bench 250, FS was a 5 lb PR at 280. My technique on WL has increased greatly though. I’m ready for the change though. I want to compete!
Not really?? ? sounds like a success to me 🙂
Looking forward to seeing those improvements transfer over to “Crossfit” now! ??
Hello!
A) Done ✅
B.1 – 70/75/77.5/80 KG
B.2 – 75/80/85/90 KG
C) 5:30/4:58/4:40 RX
D) Done ✅
E) Done ✅
Have a great day! ?
First two must have been warm-ups 🙂
Really enjoying these sessions, thank you very much
A. Done
B. 165×2,175×2
285,195,205
C. Clock was far away due to lots of transitions all over the gym.
4:15ish
4:45ish
5:00ish
D. 155, 35#db
E. Will get done later today
29/10
A. Done
B.1. 60,65,68,70
B.2. 70,73,75
C.5:20 50kg/ 8 (5+3) BMU, 6:10 50kg/6 (4+2) RMU, 5:48 50kg 8(5+3) BMU (box was really overcrowded today had to move places during the whole wod?)
D. Done
E.Done
A. Done
B. 175×2/185/195
185/205/225
D. 115/135×3
24kg fir dips
C. RX with row
4:09/4:19/4:12
Slow squatter and shoulders/upper back are extremely fatigued
MU all unbroken
E. Done
Stay on top of that body maintenance and continue to keep your body healthy!