A.
Two sets of:
Target Reach Swing + Air Chair Swing
x 1 rep
*This should be practice for the timing of you jump and the direction of your swing
Rest as needed
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Stem Riser
x 8-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes:
Bar Muscle-Up x 3 reps OR Box Jump-Up to Support x 3 reps
B.
35-49:
For time:
10 Hang Snatches (135/95 lbs)
20 Chest to Bar Pull Ups
30 Push Presses (115/75 lbs)
40 Kettlebell Swings (32/24 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (32/24 kg, just to eye level)
30 Push Presses (115/75 lbs)
20 Chest to Bar Pull Ups
10 Hang Snatches (135/95 lbs)
50-54:
For time:
10 Hang Snatches (115/75 lbs)
20 Chest to Bar Pull Ups
30 Push Presses (95/65 lbs)
40 Kettlebell Swings (24/16 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (24/16 kg, just to eye level)
30 Push Presses (95/65 lbs)
20 Chest to Bar Pull Ups
10 Hang Snatches (115/75 lbs)
55+:
For time:
10 Hang Snatches (95/65 lbs)
20 Chin-over-the-Bar Pull Ups
30 Push Presses (65/45 lbs)
40 Kettlebell Swings (16/12 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (16/12 kg, just to eye level)
30 Push Presses (65/45 lbs)
20 Chin-over-the-Bar Pull Ups
10 Hang Snatches (95/65 lbs)
*Snatches can be power
C.
For completion:
20 Tuck-Ups
40 V-Ups
100 Shoulder Taps
40 V-Ups
20 Tuck-Ups
Optional Session (Best performed 3-4 hours between sessions)
30 Minute Tempo Run
<6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per 400 m)
<7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per 400 m)
<8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per 400 m)
<9 Minute Mile Pace – Run this at 10 minute mile pace (2:30 per 400 m)
Back after time off healing and working my way back to training
A: done ?
Enjoyed the stem riser progression
BMU EMOM done ✅
B: 15:29rx the row was surprisingly more difficult than I expected. Broke everything up and paced it so I didn’t F myself up on the first workout back ?
HS 5/5
C2B 10/10
S2OH 20/10
KB 20/20
Row 2:45
KB 20/20
S2OH 20/10
C2B 15/5
HS 5/5
C: core work done ✅
Completed Sunday
A. Did all drills and 3 BMU EMOM.
B. 16:34 Rx. One of those workouts that you have no problem taking a breather to change weight on the bar. 🙂
10 Hang Snatch 5/5
20 C2B 5/5/5/5
30 push Press. 15/15
40 KB Swing 20/20. (5:40 on the clock)
50 row 3:15 (Started KB at 10:00)
40 KB 13/20/7
30 PU 10/10/5/5
20 C2B 5/5/3-2/3-2
10 H Snatch 4/3/3
C. Completed
CONGRATULATIONS GG athletes. Great work this weekend.
A. Complete. Bar MU felt easy today
B. 16:51Rx
Hang Snatch – 10UB / 3/3/2/2
C2B – 6/5/5/4 – 6/6/4/4
PP – 12/10/8 – 9/7/7/7
KBS – 12/10/10/8 – 12/10/10/8
Row – About 3:30
Treated it like two metcons with active recovery in the middle. Similar times with the exception of hang snatches a little slower the second half.
C. Complete
A. Complete
B. 15:39
Hang snatch. Set 1-UB. SET 2- 1/4/5
C2B- 10/10. 10/6/4
PP- 20/10. 18/12
KB- 27/13. 26/13
Row- 2:16
Yesterday’s program: DMA done A – done – those dynamic push-ups were hard once I got to the third minute! B1 – drop to split @ 85# B2 – jerks @ 78-84-90-96# C – BSQ 155# across all sets D – yikes – way to showcase my weaknesses… haha. 8:06 done scaled @ 105# and 2×20# DBs for seated DB presses. Was toying with the idea of doing the FSQs Rx and seated DB presses w/ 25# DBs, but that would have been a bad idea. Broke the FSQs 14-7 / 5-5-5 / 5-4 and the seated DB presses 8-4… Read more »
A. Bar muscle ups were kinda not happening today a got a few but missed a bunch trying to fix them.
B. 20:36 we did this July 1st but with squat snatches, I got it in just under 20 min last time – today I did 40 cal AB instead of the 50 cal row, it felt harder even though I did less cals. Kicked my ass today.
C. Done
30 minutes for this. I chose to use the 135 for snatches. I could not even hit 1 second tine thru. Went down to 95 pounds to finish. I never do this but just one of those damn days. Good job to all of you killing this workout.
A. I try to do consecutive bar MU but I can’t. I made singles. I’m just so confuse with trying to go in second one. Always miss.
B. 19:47 Really happy for this one. Snatches was the hardest part. My 1 MAX rep is 61 kg…so this 52 kg was pretty hard but I did it. All 20 🙂
C.done
D. 12 day of Ty Rost challenge…7-6-5-4-4 It was really hard after all 🙂
Film trying to do two in a row and send it over to me!
I will 🙂
A. done B. 18:18 Everything was going pretty smooth until those last 10 snatches. Missed 3 or 4 to begin with and then had to stick to singles. 10 H. Snatches – UB (Surprised that I could do 10 UB. Haven’t been able to do that at 95lb. before) 20 Pull-ups – 10 + 10 30 Push press – UB 40 KBS – UB 50 cal 40 KBS – UB 30 Push press – UB 20 Pull-ups – 8 + 6 + 4 + 2 10 Snatches – Like Rob I spent probably 3 or more minutes on these. C.… Read more »
Well done!!
Optional Running (only):
4,8 km in 30:05
Hit the recommended pace exactly!
A: 6 min EMOM 3 BMU
Felt so good today I did extra. All clean reps
B: 15:13
C:later.
Great week of fitness ??
Nice Jay – great training day!
A. Done
B. 19:36 /
Broke up reps. First kbs UB and 3:06 for the row 20/20 on kbs 10’s on presses 5’s for ctb and 4/3/3 last snatches which were very tough.
C. Done
A. Rx
B. 17:27Rx struggled on hang power snatches. Last 10 took 10 mins!
Blazing time Rob!
thanks. Didn’t feel it. First time in a while that I felt tired and sluggish. Neck was pretty stiff and the hang snatch felt almost impossible at the end. Anyway, looking forward to Monday. It was 100% rest today (Sunday), with the exception of family DIY…
Glad you got some good rest in Rob!