A.
Every minute, on the minute, for 9 minutes (3 sets) of:
Nose-To-Wall Handstand Hold x 30 seconds
Kick to Handstand on Wall (with hands turned out) x 10 reps
*Once your feet are together on the wall step back down and land in your starting position to complete one rep.
Wall-Facing Handstand Marching x 30 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Back-To-Wall Split Handstand Hold x 30 seconds
Wall-Facing Split Handstand Hold x 30 seconds
B.
Every 3 minutes, for 15 minutes (5 sets):
4 Front Squats + 2 Jerks
*Sets 1-3 = 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70% of 1-RM Clean & Jerk
C.
Complete rounds of 12, 9 and 6 reps for time of:
135/95 lb Thrusters
Bar Muscle-Ups
Time Cap = 6 Minutes
When the running clock reaches 7:00…
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb Thrusters
Chest-to-Bar Pull-Ups
D.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Interval 2 – Dragon Flag Negatives x 6 reps @ 50A0
Interval 3 – Alternating Single Leg Cross Toes-To-Bar x 20 reps (10 reps each leg)
A. Done.
B. Jerks were off today so I only front squared. Up to 205 for a double.
C.
i. 5:11 w/ 6/4/3 bar mu thrusters UB
Last time same rep scheme but got 5:12
Need to get back to working on my bar mu more.
ii. 5:00 RX thrusters UB
last time got caped with 1 ctb left
so much progress this time around
A. Done
B. 160/175#
C. a. 4:58 Rx
b. 11:06(18:06)?
D. Done
A) done
B)
175-185
C) RX
5:50
8:24
A) not done. 0:30 min Press HS and shoulder stability work today.
B) 130/140.
C) 5:27; 8:23. Some shoulder instability that made me nervous on the pull-up bar today. Thrusters felt real good though, unbroken except for 21 (12+9). My kipping c2bs are a glaring weakness. Today was the first day doing c2bs in about 18 mos. I still don’t have the coordination for them back yet. I was doing 2s and 3s before my rhythm got messed up. That’s okay though. Moving on. I’ll get them back 🙂
Thank you for the workout!
B. 3@165 2@175
C1. with ring mu — 4 mu into the round of 9
finished the full 12/9/6 in 10:20, thrusters ub, mu mostly singles
rested about two minutes, then
C2. 7:28, thrusters ub, ctb singles
Great workout thanks!
A. Done
B. 82.5-87.5kg
C. 5:03/5:21
D. Done
A. Done
B. 125 lb & 135 lb
C. 6 BMU shy & 9:57
D. Done
A. Done
B. 75/80 kg
C. 5’57”
rest 3 min
6’10”
D. Done
5 min abike
A. Done
B. 78/85 kg
C. 5’59”
12’39” (dead after first all out)
D. Done
A. Done
B. Front squat + jerk:
Set 1-3: 75kg
Set 4-5: 80kg
C. RX
C1: Round of 12 and 9 completed: 42 reps
C2: 7:15
D. Done
A. Done
B. 1-3 85kg
4-5 90kg
C. 6 BMU left at 6min CAP.
8.19 for second part. Nothing left in the tank at that point…
D. Done
A- ✔️
B. 135.155#
C. Timed out Rx 34 reps- finished in 7:04 then 9:14 Rx (heavy thrusts for this guy – happy to do the weight)
D ✔️
A. Done
B. 3×77,5/2×85
C. 5:50 with 50kg thruster
7:42 with 40kg
No push today breathing was super hard
Looking forward to Rest tomorrow
D. Done
A. Done (those splits were challenging)
B.185/205
C. 41 reps Rx/8:10 Rx
D. Done
A. Done
B. 125/135
C. 4:46/5:02
D. Wasn’t able to stay on the clock for this!! But done.
I did today cos yesterday was holiday in Italy and everything was closed…
A. done
B. 85-90
C. RX 5’57” and then 5’10” forearms burner XD
D. done
A.) ✔ B.) My 1RM for C+J is 185# So I did 120 + 130# and those felt good. C.) 12-9-6 95# thrusters T2B 3:59 21-15-9 65# thrusters T2B 12:22 (total) also 65# thrusters never felt easier ? still challenging but easier. I got a rip on Tuesday and so I had to change the bar muscle ups + C2B all to T2B D.) Wasn’t able to get to L-sit (not strong enough) Dragon flags I wasn’t able to do tempo but I tried to come down control The single toes to bar was fun (little challenging after already doing… Read more »
A) ✅
B) 85 & 91
C) 5:54 & 6:54 still recovering from comp this sucked
D) ✅ ouch
A. Done
B. sets 1-3: 160 lbs
Sets 4-6: 175 lbs
C. 5.47 / 7:56
D. Done
Bro can you help me? What’s the meaning of @50A0?
it means that the descendent part should last 5 seconds
And the “A”?
Tino Marini can help you better, Bro
A) Done
B)set 1-3 -> 60kg
Set 4-5 -> 70kg
C) 5’56”
16’29”
*50kg / 40kg
D) Done