A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Hang Clean + High Hang Clean + Jerk
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
C.
Every 2 minutes, for 12 minutes (6 sets) of:
30-50 Heavy Rope Double-Unders or 50-70 Double-Unders
6 Power Clean & Jerks @ 60-65% of 1-RM of 1-RM C&J
D.
Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – 10-12 Strict Handstand Push-Ups
Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010
Minute 3 – 15 Reverse Snow Angels (slow & controlled)
Minute 4 – 45-60 second GHD Supine Hold
E.
For time:
400 Meter Farmers Carry (24/16kg)
*Every minute, including 0:00, perform 6 Front Racked Double Kettlebell Squats (24/16 kg).
A. done
B. 95/95/95/102/105/105/115/115(PR)
C. 90lbs on the bar/finished every round with 36 seconds left.
D. Done
A. 225×3/245×3/255×2
B. Ran 200 instead of dus and used 185. Finished with mo or less a 30 sec break in between.
C. Done
Did this one this morning.
A. Done
B. Completed 105, 110, 115, 115, 120, 125, 130 drop before hi hang clean, 130…my grip on the complexes ouch!
C. 50 Dus and used 105 work in progress on the bb cycling *
1:30ish for the first 3 then struggled to get in under 2 min on the back half. They were also doing some stuff around the gym and had to work around it
D. Completed 10 hspu to an ab mat since our gym floor is pretty hard
E. Short on time maybe tomorrow
A) done
B) 60/65/70
C) done with 60 kg barbell
D) done
Lets see some times!
A. Done
B. 77.5Kg x 3/85Kg x 3/95Kg x 2
C. Done with 85Kg and 70 DU. All DU UB.
1:20/1:24/1:25/1:23/1:26/1:28
D. Done, scaled to 36” box.
E. Done
Shoulders and body are looking healthy!
B: 185-185-205/205-225-245/245-280 (f jerk – tried to be too fancy)
C: Done with heavy rope and 2:05. Finished in 1:15-1:25
D: Done w/ 10 ub shpsu
E: Done
B. 205/205/215/225/235/245
C.done at 185lb
70dus~6
50dus~6
50dus~5
50dus~4
50dus~5
50dus~6
A,D,E?
A. Done
D. Done
E. I did not have time. Box closed
?
B) 185-280
C) done at 205, slowly fell off because double unders got me
D) done
No times?
1:15-1:20 for the first few rounds, fell off at 5 and picked back up around 1:25 for 6
A. Done
B. 115/125/130 (+5lb from last week)
C. RX with 50 DU and 105#.All DU UB, which is a huge win for me. Also, it would normally take me a min to do 6 reps at this weight and I was doing them in 45 sec each time.
1:12/1:12/1:10/1:17/1:13/1:11
D. Done with 6-8 HSPU. I’ve lost a lot of capacity with HSPU.
E. Done
Yasssss PR!!!!
Great work Kryssie!
B. 155 170 185 felt good at these lighter %
C. Done with 50 du and 5 pcj 145#. Around 1:30-1:35 per round. All singles. Du a few trips first couple rounds, ub last 4.
E. 4:48 with 45# kbs
Great workout thanks Tino!
Nice work dude!
A) done
B)125/125/125/135/135/135/145/145
C) done Rx (125# and DU)
D) done Rx
Felt good today and my shoulders are feeling solid! It’s been a while! Haha love the new cycle so far!
Hope your day was great! Thanks Tino!
Good job getting ALMOST everything in today 🙂
Closer!! ??
A. Done
B. 185/185/200/200/205/215/225/235 (missed hhc) – all felt good, hhc on final set slipped off shoulders. Blaming the sweat.
C. 50 dus and 4 c&j at 185#, working mechanics until shoulder is 100%. Feels better again today. All rounds in :58-1:09.
D. Done, 2 sets of strict press with kbs hanging x 12, 2 sets of Shspu x 12.
E. 5:07, no squats.
Did add in some of the shoulder accessory work you sent yesterday Tino. Thanks!
Great to see that you’re making progress with your shoulder. Did you do the accessory/activation work before or after? I would recommend it before.
Yes, it was all done before I started part A. Will continue starting my sessions with that and prioritizing from there.
Did Monday and some of today’s training.
A) yep
B) up to 240
C) Thursday
D) done
E) Thursday
Studying hard? Keep getting in what you can ??
B) 185/210/225
C) 30 heavy rope DU, 195 CJ
Each round done in 1:09-1:15
Should have done more DU
D) done scaled with 6 SHSPU each round
E) 7:40? With 24kg kbs … somewhere around there but happy with not putting the kb down once
Great work not putting those Kettlebells down!
A. Done
B. 66/68/70/74/77/80/82/82kg
C. Done with 70kg and 50 Du
D. Done
A. Done
B. 155/155/165/165/175/175/185/185#
C. Done 155# 50 DU’s with rope heavier than my
D. Done 8 HSPU
E. 4:55 Rx
A. Done
B. 185/205/215#
C. 1:20/1:21/1:14/1:15/1:16/1:15 at 180# and 50 DU
D. Done
E. Skipped
Not fancy some grip work and a few squats???
A.Done
B. 185/195/205/215/225/225/225/225 tried to work the pull and owning positions!
C. Did with #185 Tried to hold on to the bar and work on cycling. Did 4 sets unbroken and the last 2 I did 3 and 3. Finished every set in under 1:15
D.Finished
E. Finished with 53lbs KBs
Good job holding onto that bar for the most part! Love the push!
A. Done
B. 125/130/130/135/140/145/150/150
C. 60 DU
@125#
1:05-1:10
D. Done
E. Done with 50# each hand
Finished up with the RXSG V02 testing.
B. 185/195/205/215/225/225/225/225 – Feeling so much better on the jerks lately
E. Done w/ 53 – Scaled to goblet squats after half.
Back on the program tomorrow! The V02 stuff took longer than expected. Still snuck a little of the programming in though.
SO who’s fitter? You or Jorge?! ?
Hahah, you’ll be the first to know when the results get emailed!