Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 82%
Rest 2 minutes between sets
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean + Jerk
(perform a power clean then lower the bar to just above the knee & perform a hang power clean + jerk)
*Sets 1-3 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70-75% of 1-RM
*Sets 6-7 = 1 rep @ 75-80% of 1-RM
C.
“Heavy Grace”
For time:
30 Clean and Jerks (205/145 lbs)
D.
Four sets of:
45 seconds of GHD Hip Extensions
Rest 15 seconds
30 seconds of Goblet Squats (HEAVY)
Rest 90 seconds
A. 85kg, 110kg, 130kg, 107kg
B. 85, 85kg, 90kg, 95kg, 95kg, 100kg, 105kg.
C. 90kg. 7mins
D. Completed
A. 205/270/305/275
B. 205/230/245
C.5:57
D. Done
A) up to 345, missed 355; 295×4
B) up to 275
C) 3:59
?️♂️ ??
A. 95/125/140/130Kg x 5
B. 78/81/84/87.5/90/93/96Kg
C. 10:21 Rx. All PC and push jerks, no misses; felt strong throughout and shoulders were great. Was hoping to go sub 10:00, erratic pacing at the start and settled in too late. Should’ve gone 3 reps per minute for the first 24-25 then gone 1 per 15 sec for the last 5-6.
D. Subd BB good mornings at 50Kg and 32 Kg KB for goblets.
Moving well and feeling good! Great to see Wilson!
Thanks Tino. I’m feelings pretty good this cycle. No real aches or pains and I’m feeling strong. Adjusted my diet slightly and increased carbs, I definitely feel like I have more energy. I was getting pretty lean last cycle because of diet and I think that affected me negatively; it wasn’t intentional just happened. I got down to 83 Kg and I’m normally up at 86Kg. Back up to 85.5Kg now.
Seems that your attention to nutrition and recovery has been a game changer! I always stress that it’s as important as your training! Awesome work dude! Keep it up!
A. 115/155/185/155×5
B. Up to 140 (although the hang clean turned into a full squat)
C. 7:02. Tino-I didn’t love this. But don’t worry, I’m creating an alter-ego who loves barbells and isn’t a scaredy cat (I’ll announce the name when I figure it out! ?)
D. Done
I promise you’ll like heavy barbells one day 🙂
Nice work Kryssie!
A. 75/100/112/102kg
B. 70/75/77/80/85/85/90kg
C. 7:38 with 84kg
D. Done
A) 225/305/350/305×5
B) 155 to 240 got the power in the hang, top of the knees
C) RX 7:57 full send was planning on sub 10 being good.
Have done 225…the tool me 29 minutes…
D) done
You can be sub 10 for 225 for sure 🙂
A. 175/ 205 (235)/ 235 (265)/ 195 (240)
B. 175/ 175/ 175/ 180/ 185/ 195/ 200
C. 13:58 RX… after reading some comments I think I should’ve used 185 ?
D. Done
* wasn’t able to train Tuesday and Wednesday because of work
Great to see you managed to get a good session in today!
A. 190/255/290/260#
B. 170/170/175/185/190/200/205#
C. 8:19 @195#(76%)
D. Done GS 12/12/12/12@70/80/88/97#
A) 205/265/305/275×5
B) 205/225/235,240
C) 7:00 rx
D) done
A. Based off of 145kg
B. Done up to 96kg
C. 9:50 with 90kg
D. Done
First 15 reps of heavy grace felt like hell.
Thank you for the thrill.
Dr. Joe ??
…and the last 15 felt awesome?! 🙂
A. Done. 81,108,122,110
B. Done. build up to 86kg
C. Done in 7:16 80kg barbell, based my self to do a rep each 15 sec.
D. Done. felt my lower back on fire during the squat.
A- 225/295/335/305
B- 195-240
C- 7:00 rx. Had a phone call between B/C and probably cooled down too much. First handful of reps were rough
D- done
Bi’s, tri’s and delts Done
A) 205/265/305/275
B) 174/185/190/195/205/215/225
C) 5:51- Done @ 70%- 190
S) Done- Goblet sqs @106kb
A. 105/135/155/140
B. 90/95/95/105/105/115/115
C. 6:56 @105lbs, that surprised me with the BB weight being so heavy! Yeah!!!
D. Done
A. 210,280,315,285
B. 205,215,215,225,235,245,255 – Didn’t do doubles for the first few.
C. Rx – 5:57, that got pretty spicy about halfway through.
D. 2 rounds, then off to work
Nice work Sir! Recovered from the weekend?
Thanks coach! And I wish I was, I keep putting in requests for days off to recover and the boss (Brooke) keeps turning them down.
? he’s fine lol I’ll let him make excuses about joints and things next year when he is 30 ?? for now, he can keep moving lol
A. 170/225/255/235
B. 135/140/140/145/150/155/165
C. 155
7:04
D. Done
70lb dumbbell
Warmups done thank you Julien ?
A. 135-175-197-182×5
B. 110-115-120-125-125-130-130lbs
C. Scaled to 75% (125lbs): 5:57
D. Done. Used 45 degree hyper and weighted + 24kg goblet squat
Adjusted perfectly. Solid day! Nice work!
Warm-up done then:
A. Front squats = 95(5)-115(3)-135(1)-120(5)
B. Clean complex = 1-3 @95 / 4-5 @105 / 6-7 @115
C. WOD @ 85 = 3:53
D. 3 sets done
No longer following prescribed percentages but instead just going by what feels good each day, with still a little push, especially during strength where it’s more controlled than the WODs. Still feeling and moving great @ 24 weeks!
I like your style and honestly that should be the case for everyone!
Keep moving well and feeling good!!
Happy barbell day!!
A) 135, 180 (woof that jump), 200, 185
B) worked from 105 to 125
C) did this at 125 in 6:40
D) back ext and 53# kB
All the barbell! Nice work!