A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1 rep @ 80%
Goal is technical perfection for all 10 reps.
C.
For time:
50 Power Cleans (225/155 lbs)
At the beginning of every minute, including 0:00, perform 5 burpees, for the rest of the minute perform as many power cleans as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep power cleans and so on until you reach 50 total Power Cleans. Go as long as it must take to complete the 50 power cleans.
D.
Four sets of:
Supinated-Grip Bent-Over Barbell Row x 15 reps
Rest 30 seconds
Supinated Grip Pull-Up x Max Reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest 90 seconds
B. 155
C. 11:47
D. 75/10/lunges
A. skip
B. 160
C.7:53 (155)
D. Done
A. done
B 110lbs
C. My one rep is 135, i used 105lbs…what % should be looking for if we can not do the prescribed weight? 80-85%?? 11:53, rounds of 5-6 cleans w/9 rounds of burpees.
D. Done
A. – skipped
B. @57.5 kg (~127lbs)
C. 08:43 @50kg (~110lbs)
D. Check.
A. 10 minute run (GG Prep)
B. 245
C. 11:52 @185
D. Done
A: Done, worked on freestanding holds
B: 145#, no belt, no lifters
C: My 1 RM Power Clean is 180, so I gave 155# a shot but heavy barbell cycling is not a strength of mine. I did 10 at 155#, 7 at 145# and the rest at 135# so I could keep it moving. Ended at a time of 15:51, which included changing the weights.
D: Done
top!
Nice work Megan. Now to work on that barbell cycling at heavier loads!
A: Working on doing circles, juking, and bouncing. Fun fun
B: 253#
C: 8:52. 5 rounds of 6, then 5s.
D: Some done
B. 195
C. 12:34 with 165
D. Different. Some mu work
Fun workout thanks Tino!
Had all of 15 minutes between work and coaching so tried to do Part C: 6:43 to do 25 at 205, very out of shape.
A. Bignastics done.
B. 270 for all feeling good with no belt and sleeves.
C. 8:49 that was spicy
D. Done
Solid work dude!
A. Done
B. Done with 135
C. 13:54. Used 135.
D. Done
A) done
B) 255, 275×4, 285,285,315,320f (jerk), 330
Finally got to 80%…?
C) 8:43
8,7,6,6,5,5,5,5,3
Well that was pretty fast!
Should have been sub 5?
A. Done
B. Done as Power clean + power jerk @85kgs
C. 14:55 @85kgs (80%) I think I’ve hit the stimuli?
D. Row @40kgs
Pull-ups 11/4/5/5
Curls @10kgs
Nice work Andrej!
A. Done
B. Worked to today’s heavy clean in 15 min, up to 120Kg(87%); felt ok, not great by any stretch.
…then
10 min EMOM C&J, 95Kg(80%) across all.
C. 12:33. Scaled to 91Kg(80%) of 1RM PC. Steady with 4 PC per round. Glad I scaled the weight, I would’ve been at it all day!! Moving medium weight BB for extended time is definitely a weakness for me. My engine for this isn’t what it was.?????
D. Done.
Still keeping up with the young bucks though Wilson!
Legs were pretty smoked from Monday’s squats
B. 260
C. 9:42 @ 205 – did 5 reps every minute
D. Done
You’re fine 🙂
A.) Handstand practice, handstand marches
B.) 170#
C.) 13:33 @155#
D.) Done added some GHD situps and 120 DUs
day behind again….. I can’t wait to have 1 job again- hopefully things will smooth out before then tho!
Monday’s work:
A) done
B) up to 135. Felt smooth. I decided to work on technique today rather than try to PR
C) done @ 215
D) 117 Reps Rx (if I did math right…. got through 10 power snatch in the 33)
E) done
Thanks Tino!! Hope your day was awesome!
Good to see you scaling back and working perfect positions on your snatches. I hope things quieten down soon for you and you have a more relaxed schedule.
A. Inv. Gym Session 2
B. 100kg across all sets…. not as crisp and clean as I would’ve liked.
C. Decided to do yesterday’s conditioning, which I didn’t have time for, because of how crappy my cleans felt in the EMOM and how smoked my legs felt after the EMOM.
10min AMRAP: 10 cal AB/Ascending Power Snatch: 153 reps (21 reps into the round of 33) @ 40kg
D. Completed
Legs are feeling it today. Need to continue to mobilize and recover this week to get back to feeling good.
Thank you!
Good to see you’re dialling in some extra recovery work. Your legs will feel better for it tomorrow ??
A. Used this time to do some glute accessory stuff
B. Worked up to 125 sets 1-5 then stayed there sets 6-10
C. First minute @ 105, then stripped the bar down to 95# (~65%) to keep my breath under control. Time = 9:55
Solid adjustment to get the right stimulus ?
A. Done
B. 260
C. 8:27
Well that was fast! Nice work!
Got to 25 reps in the first 3 sets then fell off from there.