Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Front Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80%
*Set 3 – 3 rep @ 85%
*Set 4 – 3 reps @ 90%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch + Snatch @ 80-85% of 1-RM Snatch
C.
Two rounds for time of:
30 Toes to Bar
30/20 Calorie C2 BikeErg or Row
30 Strict Handstand Push-Ups
30/20 Calorie C2 BikeErg or Row
15 Bar Muscle-Ups
30/20 Calorie C2 BikeErg or Row
*Every time you break on a gymnastics movement you must perform 50 double-unders.
(Modify or cap yourself at a total of 8 breaks throughout the entire workout and do not perform more double unders after that. Do not use this as a strategy but as a way to just limit the amount of double-unders you are going to perform.)
D.
Two sets of:
50 Goblet Squats (24/16 kg)
50 Kettlebell Deadlifts (24/16 kg)
Rest 2 minutes
A. 170/230/245/255
B. 135-145 lbs
C. 19:32
D. Done
I’m one day behind, had to take yesterday as rest day, I’ll catch up on Thursday ?
A. 205/ 235/ 250/ 265x
B. 150/ 165/ 165/ 165x/ 165x/ 165
C. 39:43 did the 8 sets of DU ?
D. Done
Empty Barbell Movement Primer: Done
B. 270/310/330/350 lbs
C. T2B: UB/ 18-12
SHPU: 13-9-8/13-10-7
MU: UB/9-6
Time: 39:23
D. Done
Done yesterday morning
Warm up done
A. 140 for 5, 160 for 4, 160 for 3 and 165 for 3 felt heavy today
B. Used 105 worked on speed and mechanics
C. Completed in 30 min
Had to break t2b and shpus
5 sets of DUs
Sub strict pull-ups and dips for muscle ups
D. Completed with 30 lb kb
A. 245-280-300-315
B. 185/185/185/185/195/205
C. 17:19, went 30 ttb 10/3/9/8 shspu 8/7 bmu so only 4 sets of DUs
D done not for time
Smoking fast Justin! Great work!
Thanks! The open prep has helped a ton!
A. 255/295/310/330 all that front rack is paying off.
B. All at 215.
C. Did 300m run instead of row, 30 pull-ups, and 15 burpee instead of dus. 20:52 All unbroken except one T2B ? 28-2.
D. Meh banded good morning.
Ha! That set of toes to bar! Solid push dude!
A. 110/125/135/145Kg x 3
B. 72.5 Kg across all
C. 21:03. Scaled HSPU with 36” box and 15 C2B pull-ups.
D. Done Rx.
Felt mentally flat today. “Just a case of the Monday’s.”
Kick start your week! Today will be better!
A. 5×235 / 4×275 / 3×285 / 3×300
B. 185
C. 29:32
D.done
A) Up to 150 x 3, these felt good B) Up to 100lb, these also felt decent C) I’m finishing up last on these types of workouts, but I still love them since they give me a chance to practice these skills. I was able to string more T2B together today. Bar muscle ups weren’t there however. I’m realizing that I first need to be able to hit these consistently when I’m fresh, before I can start expecting consistency in workouts. Next time I will start with these, and at least get a few reps in. With that being said,… Read more »
First or last the goal of these workouts is to accumulate some gymnastics volume under fatigue. Youre doing awesome Ola!
Enjoy some rest this week! I’m glad you’re being smart!
A) 225, 275, 315, 350 for a single
B) most sets at 185, up to 205
Shoulder didn’t feel good in snatches today
C) 21:43
Unbroken, I really didn’t want to do double unders.
Well that’s pretty impressive ??
Anything to not do cardio
A. 245/280/300/315×3
B. 205×4/215/225
C. Modified double under format (did 100 at end of round) got to the last double infers and did 10.
D. Done
Yesterday Waz 3: 285 tie break 10:48. Right foot cramped! I felt great without till the cramp. I think I could have made it to the 205 bar. A) 275×5 305×4 325×3 345xf2 B) up to 230 HHS PR C) 22:44 (200 DU total) Not RX…changed the mono-structural portion to make it harder/easier. Wanted to feel out how I could handle the different movements with different apps cals on Skierg/Row/AB 30 UB 30 cal Ski 23/50 DU/7 (just lost my balance) 30 Cal AB 9/50 DU/6 30 cal Row ***11 something*** 19/50 DU/11 30 cal Row 30UB 30 cal ski… Read more »
Your were on it today!! ??
On that swing snatch!
A. 245,280,300,315
B. 205,215,225 – 2 at each
C. 24:28 Rx – 4 breaks total
D. Will make this up another day
Damn gymnast! ?♂️
A. 87/100/106/112kg
B. 60/64/64/67/67/70(fail)
C. 34:32 Rx with row
T2B – 19/11 RD2 18/12
SHSPU – 19/11 RD2 12/10/8
BMU – 9/6 RD2 8/7
D. Skipped
A) 235/275/285/Failed rep 2 of 305 ?
B) 155×4, 160×2
C) 34:30 RX, needed all 8 sets of DUs but no more.
D) Done
Nice work Patrick!
A: 125, 135, 145, 155#
B: 4×110, 4×115#
C: 23:53
Did 20 shspu and 7 mu. Strung them together today. (3,2,2)?
We did 75 DUs after each round
D: done.
Awesome to have you back in SD!
A- worked up to 150kg x3 pretty easy
B- kinda hurt my wrist so decided to take it easy and just do 2 pulls e2mom
C- around 22-23 min. Went ub on first ttb and broke up everything else 20-10 10/5
D- done. This freaking hurt
Hope you’re wrist feels better soon dude. Be smart!
Not feeling great so lots of rest. Just didn’t want to miss the squats:
A. 155 – 175 – 187 – 198 x 2 reps (failed on the third but I think it is there).
Rest and look after yourself. No need to hammer your CNS and hamper recovery. Hope you feel better tomorrow after some good rest!
A. 245/280/300/315×3
B. 205×4/215/225
C. Modified double under format (did 100 at end of round) so I could keep moving through the HSPU. 12MU in round 2 at the 24:00 cap.
T2B: 30 Rd 2: 10/10/10
HSPU: 15/8/4/3 Rd 2: Total wreck, got to 30 though
BMU: 12/3 Rd 2: 5/5/2(time)
D. Done
Apparently my hands are too narrow for HSPU not doing me any favors. Going to use the open standard tape boxes from now on to widen a bit.
I’m glad it’s that way and not the other. Normally athletes struggle in the Open and competition as they’ve been doing them to wide
Warm up done
A. 245/275/315/325 haven’t been squatting heavy so I was happy here
B. 195×2/205×2/215×2
C. 24:55 RX with row
Ttb: UB/UB
Shspu: 21/9 – 14/12/4 slipped off wall in first set could have squeezed a few more and finished in two sets I think
Bar Mu: 12/3 – 13/2 – I tried to go unbroken here just lost it
5 total breaks
D. Did some other stuff
Great to see you really pushing those max sets and testing that fatiguing point. Productive day!
Thanks Tino! Shoulda just cried through those last couple reps!