Session One
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A.
Every 2 minutes, for 24 minutes, complete:
Sets 1-2: Jerk @ 75-80%
Sets 3-4: Jerk @ 80-85%
Sets 5-6: Jerk @ 85-90%
Sets 7-8: Jerk @ 90-95%
Sets 9-10: Jerk @ 95%
Sets 10-12: Jerk @ 101+%
B.
For time:
100 Calories of Assault Bike
30 Muscle-Ups
100 Calories of Assault Bike
Rest until fully recovered, and then…
C.
Five rounds for time of:
40-Foot Handstand Walk
(minimum of 10-feet unbroken intervals)
2 Legless Rope Climbs
Session Two
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A.
For time:
Row 2000 Meters
This is a test. Please note your time and record it for future comparison.
One long session, switched the order a bit so the row would be on fresh legs. Split jerks: 165, 165, 175, 175, 190, 190, 200, 210, 215, 220, 225. 5# PR at 225 after PRing at 220 last week! Rowed next: 7:50! Not sure what my old PR was but it wasn’t close to under 8mins so I was excited. Felt like death coming off though. Hs walk /ope climb: 10:10 with one legless one regular rope climb each round. Still super suck at legless…any ideas/help would be great! Assault bike/mu: 31:54. Death. Happy I got all 30 muscle ups… Read more »
Session 2
7:16 (I tried to hold a 7 minute pace and completely fell apart…)
Session 1
A. 225, 235, 240, 250, 255, 265, 270, 280, 285, 285, Failed @305 twice (Still pretty happy with this considering that I hit a 20# PR last week.)
B. Run 1K
30 Muscle Ups
Run 1K
15:22 (No assault bike. I really need to get a couple…)
C. 6:37
A. 275lbs – shoulders felt rusty. Must be nails in there somewhere.
B. 15.57Rx (5.05/MU 5/4/4/4/3/3/3/4/4.15). Paced MU’s well and brought it home hard on the bike. Using schwinn AD6.
C. 6.45 rx
2 A. Will try and do tomorrow. Out of time today. On competition program last week ski erg’d 6.53 2K. It’s gonna be a mental game tomorrow
6:53 2k on ski? Thats fast!
Tino+assault bike programming= ?when you see it ?right before 3-2-1 ?during ?after Session 2 first A) (7:21.6 avg. 1:50.1) Session 1: A) 225/235 245/255 265/275 275/285 285 295/305f/305f B) using assault bike: 21:53 had to sub ring MU for bar MU 100 cals 8 something 10/5/5/6/4 bar MU 100 cals 9 something I have no clue how dudes crush that bike, I tend to excel in things like long rowing, swimming, biking and rowing but the assault bike kills me. Any one have any recommendations on how to get better on the thing? C) 1 peg board assent subbed for… Read more »
haha Got to love you some Tino assault bike torture
I gotta stop doubting you. Almost went home today cause my shoulders were still throbbing and feeling weak from murph. Sacked up and came in anyway. A: Nailed 100% of my jerk (that I just PRed at 2 weeks ago)… Went 15# over and BARELY missed it. Locked out, just jerked a little sideways. Maybe shouldn’t have been so greedy with it, but I know I have a PR waiting and that is encouraging. B: this looked like an awful idea but took the bike steady and finished each set just under 8, and just under 9 mins. Turned the… Read more »
Damn solid day. Way to go getting your head straight getting your session in.
Session 2 first: A) 8:46 (3 second PR)
Session 1:
A) up to 160 (1RM is 165), form felt good until 155 – progress!
B) 34:43
scaled to 10 minutes of bar MU – got 8 – glad to have these back!
C) legless rope climbs not happening today (sore from Murph and haven’t done them in awhile)
Did 3 rounds of 3 mins HS walk practice, 10 strict pullups
Nice work Taotao!
Due to time and space available, flipped the 2 sessions (did session 2 then coached a class then session 1).
Session 2:
A- 6:36.20 (0.5 off a PR)
Session 1:
A- 365 (15lbs PR)
B- 15:05
C- 6:24
Felt pretty sluggish and tired going into the workout but got going pretty well. Overall good session.
Awesome day Duke. Way to come back after a smoking fast 2k to PR your jerk!
We just got 3 assault bikes at the gym last week. So it’s been a rude awakening ?
B. 23:48 RX MU – 9-6-5-5-5
C. Someone turned off the clock accidentally like 2 mins in and I didn’t notice
Session 2:
A. PR . 7:41.1 was old time
Got 7:28.2
I think I can get 7:10~ . But my quads started locking up in the first 500. But I pushed it and it HURT.
Getting fitter. Thanks coaches !
You will have so much fun on those assault bikes!!
A. Worked up to 230 today…been sometime since I’ve gotten that overhead. Felt pretty good too, was focusing on pulling under the bar quickly instead of pressing it up.
B. 26:52 – OMG, I died mentally (and a little physically) on that 2nd bike.
C. didn’t have time because i had to coach and it took me longer than I thought to peel myself off the floor and get moving 🙂
Will run this evening…
That assault bike! We will will make you love it, I promise 🙂
Oh goodie… Can’t wait for that ? My husband actually said “we should try to get an Assault bike for the garage so you can be good at it” ? *filing for divorce* LOL
Did a 2.5 mile run this afternoon since I didn’t get to row.
What a great idea!! 🙂
???
Jerks ups to 195 :-/
100 cal row no bike
30 muscle ups
100 cal row
24 mins
Rest
5x
40 ft hsw all rounds unbroken
2 legless
5:57
2nd Session
A. 6:43.1 Row. I gave this one everything I got, I think I’m pretty happy with it, definitely happy with the effort.
B. 5RFT; HS Walk + LL Rope climb from morning- 6:16 plus a quick UPS signature 🙂 where my fellow coaches at?!?! LOL
Haha multi tasking!
Great work no the row.
Insane row!!
Literally the same thing happened this morning lol
First day posting in three weeks, since rehabbing my ACL injury. Feels great to be back.
A. Up to 295
B. 21:36
Row- 7:09 PR!!!
Sub 7 is coming!
Session one
A. 245/255/265/275/285/295/300/310/315/315/335/345 which is a 15 lb. PR 🙂
B.
C.
Yeah dude! Nice work on that PR!
Okay time for me to start posting and get my life back in order haha
Been following a day behind and switched up the order a bit….
Power clean to push press-240#
Power clean 245/255/265/270/270/270/270/270
Deadlift 500# PR
Sesh 2
Good job on the power cleans, I wish I had the discipline to stay at a higher percentage and master it.
That 275 looked pretty easy to me
“Motivation is what gets you started, habit is what keeps you going” 🙂
Session 1:
A- % based off 315# hit 335# for a 10#PR!!!!! You were right Tino!!!
https://instagram.com/p/BGHb2gxF9E7/
B- 19:02 RX
C- 6:51 RX
Session 2:
I’m jerk block envious. Looks a lot more fun than the rack 😛
Dude build some! It’s well worth it! dropping the weight and cleaning it then putting the weight just takes way too much out of you.
That’s why I usually call it after the first miss. It’s more of a space issue for me, just never enough space.
We should just move to California!haha
I agree . I’m sure rent split between 3 ppl shouldn’t be that bad lol
Haha not a bad idea!
Another PR!!! Keep’em coming!!
A. 265-275-280-285
B. 16:24
(Bike-6:00, MU-8-5-4-4-4-5, 4 min here, bike-6:18)
C.
way to smoke those muscle ups! I tried maintaining 5s and 4s to keep up and was still almost 2 mins behind you haha
Thanks Jake. Ever since the open’s been over I feel like a fat man on the rings, lost a lot of skills over those 4 weeks.
So my airdyne is like a gold 1980s Scwhinn (it won’t let me post a picture of the monitor so bear with me…) the monitor only has a “time option” and other than that it has “load indicator” and “pedal RPM” neither of which are digital displays. Has anyone ever used a monitor like this and if so how did you figure out calories? My brain is hurting trying to figure this out.
Make it easy and just row 100 cal 🙂
Okay thanks! I’ll remember that for next time… I ended up just doing three full rotations on the rpm thing… not sure if the workout just took to long because I am slow or because I did too much. Haha
Session One:
A. Up to 140 kg Split Jerk
B. 17:55 – auch!
C. 8:21 – Handstand Ub, arms smoked,
Session Two:
A. 6:57 – PR! ?
Awesome work going Sub 7 Leif!
Thanks!
1st Session
A. Built up to 345 (10lb PR) must missed 350 🙂
B. 15:39 on an airdyne, lats are still torched MUs were super tough today
C. after rowing
Yeah!! now you just need to Clean & jerk that weight!