A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C.
Three sets of:
Deadlift x 5 reps @ 65%
Rest 2 minutes
D.
Three sets of:
Back Squat x 5 reps @ 65%
Rest 2 minutes
E.
For time:
1600 Meter Run (Assault Runner or Equivalent if possible)
40 Chest-to-Bar Pull-Ups
800 Meter Run (Assault Runner or Equivalent if possible)
30 Toes to Bar
400 Meter Run (Assault Runner or Equivalent if possible)
20 Bar Muscle-Ups
A. Done KB’s 18/26#
B. 175/185/205#
C. 12 min
1. 12 cal AB
2. 60# DB’s
3. 30 DU+10 T2B
Rest 2 min then 3 rounds:
9:08
D. Done
a) done;
b) 46 up to 77kg, missed 80kg 5x;
c) 110kg;
d) 87kg;
e) 20:07.
B: up to 265#, most I’ve hit since last summer
C: 295/365(whoops)/315#
D: 265#
E: 20:23
B. 8 sets up to 220. No misses. Shoulders, elbows, wrists achy.
C. 305
D. 245
E. 29:30 on Air Runner. 8:47/4:11/2:04. C2Bs were garbage. T2B: 2×10, 2×5. BMU: singles.
A. Done
B. Up to 215, missed 227 twice
C. 305
D. 265
E. Definitely ran out of gas (Just getting back into metcons and also back into following this programming… also didn’t eat enough before my workout). But I did power through it in 26:16
A
Done
B
87.5 kg pr!
C
117.5
D
No time
E
19:39 rx
Ð’.85
С.120
D.100
E 20-50 Row
B. up to 120. snatches felt heavy tonight so I stopped there.
C. 205
D. 165
E. did 30/20/10 CtB/TTB/Ring Dips to keep gymnastics manageable. 20:52. Ran first mile in 7:40.
Snatch up to 155, then missed 165
Deadlift @ 205
Backsquat @ 180
Conditioning: Around 23:00
Everything was going great until the muscle ups! I ended up tearing bad and did singles to get it done
B- 75 up to 125 (90%) missed 130 3 times
Felt surprisingly good considering traps are trashed from garage games masters tour run through on Sunday. Competition is this Saturday
C- 180
D- 160
A. Skipped
B. Up to 105
C. 180
D. Skipped due to hip
E. 23:07RX. First mile in 6:58. Did bar MU in triple until 12 then went to singles. T2b 12/10/8.
B. Up to 135
C. 3RM deadlift @222.5
D. 5×3 backsquat@172.5
A. Up to 170lb
B. Done at 205lb
C. Done at 195
D. Accessory work via Hunter 🙂
A. Done
B. Up to 175#(more power then full)
C. 325#
D. 275#
E. Due to time 30 ctb and 14 t2b
A) Done
B) 42/50/54/62/66/70/74/78kg(fail)/78(fail)/78(fail)/78(fail). Today unfortunately did not happen
C) 114kg
D) 87kg
E) 21:26. I tried to do sub 20
Onward!
A. Done
B. Up to 225, missed 235 twice, both felt good.
C. 320
D. 295
E. 19:56 – checked out a ninja warrior gym last night for some obstacle course practice and my hands were beat up after it. Tried to stay off the cage today, 20 strict c2b, 30 v ups, 20 shspu to 4″ def.
Off to Florida for the rest of the week for my sisters wedding, will get in what I can on the road but may pick up the rest of the testing next week when I’m back in town before the CF Games.
Ninja warrior course sounded like it was fun! Have fun in Florida!!
A) done
B) up to 240 missed some pr attempts at 243.5 and 242
C) 378
D) 275
E) 23:27
Hands were close to ending this early.
Fun times, great programming day.
Cold shower time
Solid start to the week Tom!
Thanks Coach, have the whole snatch sesh on video
A. Done
B. 135/165/185/195/205/215/230/240/ 260(miss)
C.325
D.265
20:08 normal run…nothing felt good today
A. Done
B. Up to 70Kg. Need to ease back into it after 6 weeks.
C. 132.5Kg
D. 122.5Kg
E. 22:30. Subd 40 burpees for MU; no bar or rings.
Tough getting back into a routine after 6 weeks of moving from US to NZ.
Welcome back Wilson! I hope the move went well. Take it easy until you feel back to 100%!
A) Done
B) up to 205
Nice work Johnny!