A.
Every 7 minutes, for 21 minutes (3 sets) for times:
400 Meter Run
30 Kettlebell Deadlifts (24/16 kg)
20 Goblet Squats (24/16 kg)
10/7 Calorie Assault Bike
Compare results to June 3, 2019.
B.
Accumulate 20 reps of practicing your footwork without a barbell.
Here is a great article on “How to Perfect Your Jerk”
Followed by…
Four sets of:
Tall Jerk x 3 reps
Rest as needed
Followed by…
Four sets of:
Jerk Balance x 3 reps
Rest as needed
C.
Every 2 minutes, for 12 minutes (6 sets) of:
Power Jerk x 6 reps @ 60-70% of 1-RM Jerk
(pause for one full second overhead every repetition)
Check out this post from Invictus Weightlifting coach Jared Enderton on key power jerk tips.
D.
Three sets of:
Back Squat x 10 reps @ 65-70%
Rest 2-3 minutes
E.
Four sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
15 Bearhug Sandbag Squats
Rest 2 minutes
*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg).
A) 5 ish min each rnd/echo bike
B) 85-95#
C) 130-150#
D) 165#
A. 3:30ish each round
B. Done
C. 130/130/135/135/145/145/150
D. 220/230/240
E. Done
Completed yesterday evening..
A. 400 Meter Run/subbed 20 cal here
30 Kettlebell Deadlifts (/16 kg)
20 Goblet Squats (16 kg)
10/7 Calorie Assault Bike
All rounds in 4 min felt good
B. perfect reps completed
tall jerk bar, 55, 75, 85
jerk balance bar, 55, 75, 85
c. completed 100 x 2, 105 x2, 110, 115
D. 3 sets of 10 at 165
E. All sets completed used dbs 35-40s subbed for the sandbag
legs were smoked..
A. Ran on the curve and used 25kg dumbbells.
3:09/3:08/3:38
B. Done
C. All at 210
D. Done at 308
A. 3:22/3:11/3:05; Subd row, no bike.
Did not do on 3 June. Felt quick today.
B. Done.
C. Done Rx at 90Kg; felt strong and stable overhead today.
D. Done at 135Kg(71%).
E. Done. Subd Vups for GHD.
Solid start to the week Wilson!!
A) 4:55/ 4:49/ 4:37
B1)Done B2) 75/95/115/125. B3) 95/105/115/125
C)165/165/165/175/185/195
D) Done @245-65%
E) Done with weighted planks/weighted sit ups Due to no GHD at home gym and 100lb sandbag
Omg I’m the worst at remembering to log ? here I am!!
A) 4:27/4:34/4:37 Rx echo bike
B) done
C) done @ 120 for all. Awesome post- thanks!!
D) all sets @165. Felt pretty good
E) done- it’s kych harder with puppy kisses nonstop. Haha
Thanks Tino! Hope your day was awesome!
But you remembered in the end! Hope you’re feeling better and can get back on track this week!
A. Rx 3:45, 3:42, 3:34 – last time we did it we were on vacation and I don’t think the run was accurate and we also had no AB. So not much to compare to.
C. 205 across
D. 285 across
A. With 400 run /30/20/10 burpee
3:45 3:43 3:48
B. 45
C. 95 stayed light focused on form
D. 225
Great workout thanks Tino!
? ?
Traveling for work next couple days
B: Done
C: 205×3/215×3/225
D: 295×3
E: 2 sets done with holding 2 45# plates
Save travels!
A) first round 4:01 second round 4:40 third round 5:15
B) done ✅
C) first four rounds 165, last two rounds 175
D) 175
E) done ✅
A: 3:53/3:53/3:57
(Prev 4:21/4:27/4:37)
Super happy with improvement
B: done
C: done at 185
D: 275
Crushed those previous times! ??
A. 4:01/4:11/4:21
B. Done
C. 80kg
D. 100kg
E. Done
A) 4:43/4:52/5:20
B) done
C) worked at 105
D) worked at 155
E) ran out of time
Part A was a 500m row
A) 4:07, 3:41, 3:33 … was definitely dragging definitely will do better next time
B) done
C) done at 205
D) done at 275
E) done
Traveling and then sick most of last week, first day back and took it easy til I’m 100%.
A. Only 2 sets – 4:01/4:03
B. Done
C. 155/175/185/185/185/185 – this was exhausting.
D. 275/290/305 – these felt surprisingly strong.
E. Done
Hope you are feeling fantastic soon!
Thanks Hunter, that’s the plan!
A. Done with rowing to mimic June 3: 4:26/4:52/4:44 (compare to 4:19/4:29/4:19 at 12 weeks!)
B. Done
C. 3 sets at 75 + 3 sets at 85
D. Done at 95
E. Done with prone ghd hold and back extensions, and used a 35# slam ball.
Bam! So much faster!
Great work Meghan!
A. 3:07/3:08/3:23 – moved as fast as I could through the piece. Wanted to test the limit and battle the mind a bit. Max and I battled it out every round
B. Done!
C. 165lbs
D. 225/275/275
E. Done
Crushed it! Fun seeing you and Max facing off
A. 3:30/3:30/3:35 Rx
C. 155#
Great workout today.
A. Scaled down to half everything except the Assault bike so as not to accumulate too much knee volume. Because of this I didn’t take rest breaks so I completed it in 2:30 for each round.
B. Done
C. Got to 205 on a practice single! Did the sets at 155 though.
D. 185 x10 x3. Was tough but was a big win.
E. Skipped because the sit ups and the squats are a tad too awkward still.
Atta boy! One step closer to being back to 100%!