Openers and Activation
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Front Squat
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 4 reps @ 80%
*Set 4 – 4 reps @ 80%
Rest 2 minutes between sets
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Sets 7-8 = 1 rep at 95+%
C.
Complete as many rounds and reps as possible in 6 minutes of:
1 Power Clean (155/105 lbs)
1 Thruster
1 Shoulder to Overhead
D.
Every 5 minutes, for 15 minutes (3 sets):
Alternating Barbell Reverse Lunge x 8 reps @ 50% of 1RM Back Squat.
Goblet Squats (Light) x 20 reps
Front-Racked Walking Lunge (Light) x 20 Steps
A. 235/275/300/300
B. Up to 230
C. 28 rounds
D. Done with 230.
A. 225/250/270/270
B.140/155/170/180/185
C. 24 rounds
D. Done
A. 102.5/117.5/125/125Kg
B. 57.5/62.5/67.5/70/72.5Kg
C. 20 rnds Rx; that was harder than I thought it would be. I was trying to pace at 4 rnds per min then accelerate in the last min to get to 25 rnds. Didn’t stay on pace and dropped to 3 rnds per min for several rnds.
D. Done. 95Kg BB/24Kg KB/16Kg KBs
Ones that look the most simple sometimes come and bite you in the a** 🙂
Openers and Activation: done
A. 250/290/310/310 lbs
B. 1-2:135
3-4: 145
5: 155
6-8:165 lbs
C. 15 reps
D. Done
A.)215/245/265/265
B.)115/125/130/135/140
C.) 19 rounds + 1PC 135# which felt really good considering the wrist.
D.) Out of time.
Good to see you moving the bar week with your wrist issues!
A. 225/265/280/280
B. PR #235
C. 24 Reps
D. 250/45/35’s
Congrats on the Power Snatch PR!!
A-
Based off 160kg, felt great
B- worked up to 90kg, current ps max for 2!
C- 23
D- done w/ 100kg and 35 lbs
Yeah Sam! Awesome days lifting!
For Part C, are we supposed to move right into each movement without putting the bar down, or reset between each…or however?
However you like but I wouldn’t want to have to pick the bar up more than once to complete the complex 🙂
Haha. Ok good. That was my full intention for that reason!
A. 80/93/100/100kg
B. 60×2/67×2/72/75(fail)/75kg/80kg(fail)
C. 51 reps RX
D. Done.
A. 210/240/260/260
B. 150/170/180/190/200/205 below parallel. Asked the wife and she said nah.
C. 22+0 Rx. Was really happy with hitting over 20.
D. Done
A. 230,265,280,300
B. 175,195,205,210
C. 24 Reps – Rx – Brooke was cruising through these!
D. 3 rounds @
205 for the 8 lunges
53 for goblet squat
135 for 20 lunges
Sounds like she wasn’t going fast enough 🙂
A: 125, 140, 2×150#
B: 85, 95, 100, 105, 110(pr), 110, 2×115 (Not power?)
Good to be back having Ali push me on the weights. Both with fronts squats and snatches.
C: 19. Rx.
D: done. Gotta love those lunges ?
Yeah!! Congrats on the PR!!!! Must be because your back in SD! ?
Enjoy the sunshine this weekend!
A. 225/265/280/280
B. 185/195/205/215/225/235/240(x)/235
C. 26 Reps
D. 250/45/35’s
Been up in Traverse City, MI since Sunday, was able to drop in on Tuesday, otherwise just played golf and hiked. Made up Wednesday A/B yesterday when we got back.
Wed A – 3:51/4:02/3:54
Wed B – Back Squats 265×8/305×6/345×4/365×4
Openers/Activation done.
A. 245/280/300/300
B. Just built to a heavy single at 205
C. 18 rounds – would like to see this again.
D. 1 round, will make up other two tomorrow. Cubs game now.
Great to see you getting outside and enjoying the last few weeks of summer!
Openers + crossover symmetry and some long mobilizing A. Done as prescribed, based on 193. Felt good. B. Went lighter here, figured it was about time to fix my snatch technique 🙂 Tried some no feet snatch work after it got heavier C. Lost count… whoops. Got 20+ but not sure how much more haha, I’m guessing around 22 or so? Could have pushed it more for sure but pretty tired so cut myself some slack. Hope we get to re-test this one! D. Done. Need to do more of this single leg work to fix my imbalances, so I’m… Read more »
Love it! So good to see you taking the time to work on technique and and also adjust based on feel.
Thanks! About time I started doing that 😉 Won’t be the last!
Openers done
A. 235/275/295×2
B. 175×2/195×2/215/225x/225 (barely a Squat)/225 power
C. RX 29 rounds + 1 power clean
D. Probably not gonna be able to train tomorrow so made this a hybrid to simulate an open workout feel
10 minute AMRAP
25 foot front rack barbell walking lunge 95#
8 bar facing burpees
25 foot front rack walking lunge
35 double unders
6 rounds + 25 feet
Have a good weekend dude!
Thanks Tino you too!
(been having trouble with my wrist for the past 3 months and today was one of the bad days so took it easy and light ready too hit tomorows workout
A. Done (light)
B.done (light)
C.done (light)
D.Done
Any idea what’s going on with your wrist?
Hello!!
Openers and Activation done
A) Based on 67kg: 45/50/54/54kg
B) 2x30kg/35kg/35kg/37kg/38kg/40kg (100% before shoulder injury)/ 41kg (102,5%) ??
C) 21+1 PC scaled to 85lb
D) 95# for Reverse Lunges, 12kg Kb for Goblet Squats and Walking Lunges
Have a great day!!
Congrats on the PR!!!!!!
Thanks Tino! ? Maybe I could have handled a heavier weight for the AMRAP… next time!
Howdy!
Openers and Activation. Done.
A. 95-108-116-116 kg
B. 63-63-72-72-76-80-83-86 kg
C. Rx: 20+1
D. Done.
Have a great weekend!
Enjoy your weekend dude!
A. 165×4, 190×4, 205×4, 205#x4. Some solid lifts!
B. 115x2x2, 130x1x2, 135, 140#, 145(f), 145(f). Couldn’t get under the 145# today BUT I will take my 140# as a win since it’s been a long while since I’ve hit heavy solid numbers on Snatch.
C. 22 rounds + 1 rep (67 reps) using 105#. Probably could have scaled the weight up a bit here. I still think it was a good effort.
You could have handles 135lb. 🙂
Nice work dude!