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 12 minutes (6 sets):
Power Snatch with a 3-Second Pause at Mid-Patella
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
C.
Four rounds for time of:
3/2 legless rope climbs
7 Squat Snatches (185/135 lbs)
D.
Every 2 minutes, for 8 minutes (4 sets):
20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
50-Foot Heavy Sled Push
*If you do not have access to a sled perform 20 Heavy Russian Kettlebell Swings or 20 Death Marches.
A. 190/255/290/260#
B. 155/155/160/160/170/170#
C. 27:05 Rx ?(all RC 1-1:30/A lot of no reps on last round on Snatch)
D. Done with 16 kg KB’s/135# on sled
A. 175/ 235/ 255 (265)/ 240 only 3 reps
B. 135/ 140/ 150/ 150/ 155/ 155
C. 19:01
D. No time
Hasn’t been the most constant week, lot of workload in my daily job ?
A. 225/295/330/300×5
B. 185×2/195×2/210×2
C. No rope did 10 strict banded pull-ups (green band pulling down). 10:31 pull-ups got real.
D. Done.
Fast! Nice work dude!
A. 185 240 275 6@250
B. 125 135 145
C. 20:41 with 135 and 1 legless plus 2 reg rope climbs each round from seated
D. Dome with 16kg and 405 on the sled
Fun workout thanks Tino!
A. WZA #3 – 175 reps. Was hoping to get a little farther. Grip died, as I knew it would. It is what it is…
B. Skipped
C. Up to 100lb – didn’t feel great, but not surprising
D. Tried practicing bar muscle-ups, which weren’t really happening, so I practiced leg-less rope climbs for a little bit. I’m terrified of them, but just need to get used to it.
Edit – 229 reps because I can’t count…
Nice work Ola! Just make sure your prioritising WZA and recovery if your goal is to qualify. Your not benefiting your performance by doing more. Be smart!
A: 225-297-345-307
B: 195×2/205×2/215×2
C: 11:59. was moving pretty slow
Move faster then! 🙂
A. Did WZA #3. Was not much use after that!
B. 80/90/100
C. Used 85. 10:38. Pretty much no grip left after WZA.
D. Done
Prioritise WZA and recovery if your goal is to qualify. Your not benefiting your performance by doing more. Be smart!
A) 205/265/305/275×4 … failed last rep
B) 175/185/195
C) 15:55 rx
D) done with Russian swings
A. 95/125/145/130Kg x 5
B. 60/65/70Kg
C. 15:49. Scaled and modified: 70Kg SS and 15 towel pull-ups (no rope). Snatches felt really good today: fast through the middle, bar weightless and quick turnover, stable in receiving and strong legs.
D. Done. Subd death march.
Good to see your shoulder are feeling good and snatches went well
6:30Am Nuno’s Run class
A. Used percentages off of #350
B. Used 195lbs
C. 15:10 RX Bryce has us team up do to class size. My main focus was to work on the legless rope climbs as fast as I could. Barbell felt good today.
D. Done
Good job getting your running in this morning!
Howdy!
Warm up. Done.
A. 96-128-144-132 kg
B. 60-64-68 kg
C. 16:58. Scaled: regular rope climbs, Snatch @ 155 lbs
D. 24 Kg Kb’s, sled @ 230 lbs.
Have you all a great weekend!
Have a great weekend Peter!
I need more fuel for this madness week!
My legs are in hell!
One question, the time cap of C part? i did on 21 minutes with 70 kg.
Ha! It’s been a tough week! Make sure you’re dialling in recovery and your nutrition and sleep is on point! This workout should have taken around 15 minutes at the most. Make sure your adjusting accordingly to keep intensity!
A. Done off 350
B. Used 195 across, not sure of my 1RM power snatch so picked a decently heavy weight and tried to own it.
C. 15:00RX – Rough estimate. Started at a delay and shared bar with partner for class size. Moved the whole time, learning that I can hit 185 even when I’m feeling disgusting.
D. Done
Upside down work later. Trying to kill those weaknesses.
Kill them ???
Did Tuesday’s workout yesterday.
No squatting today.
B: 35, 37.5, 40, 42.5, 45, 47.5kg
C: 13:34
Two first rounds with 47.5 (80%) last two with 50kg (85%)
Legless as far as I could get. Then with legs for the rest.
D: done with sled push.
Warmups done A. 135 – 175 – 198 – 180lbs B. 95 – 100 – 105lbs C. 16:11 using 80% (so, 115lbs). The first two rounds took 10 minutes and the last two rounds took only six. It took me a while to find a groove on the snatches as the first two rounds I was failing reps and sending the bar forward. Once I found a rhythm it felt very smooth. I would really like to get more consistent with my technique. D. Done. Wasn’t able to get all 50ft on every interval so I pushed the sled another… Read more »
Nice work finding your rhythm and finishing strong on those snatches!
A. 225, 300, 340, 305
B. 155, 165, 175
C. 9:58 RX
D. Done
A: 90/120/135/123
B: did clean and jerk complex from tuesday
c: Did this in the morning. In and out in 30 min. Hit it in 11:55
Fast but productive session!!
So only the C part i did in the morning, since i saw the workout when i woke up and the gym i usually train at would be closed in the evening and it has the best ropes.
The rest was done in the evening along some AB sprints 🙂
Done
A) 235/305 no support
360
315×5
B) up to 190
C) 18:01 RX (slow on the snatches, quality of movement)
D) done
Hello!!
Openers and Warm up done
A) 40/54/60kg then 5x55kg
B) 30/32/34kg
C) 13:10 with 2 Regular Rope Climbs (15ft) from the ground (no jumping onto the rope) and 70lb barbell (81%, all singles)
D) Done with 12kg KBs and 90/100/110/115lb Sled Push in the back parking lot. Around 2-2:30min because I did the Lunges inside and the Sled Push outside the gym. Therefore, transitions took a while.
Have a great day!!
Nice work Sabrina!
A. 115/155/175/158 B. Up to 98. This didn’t feel great…was inconsistent with my technique today, but got some good reps in at least. C. 16:10, Rx LLRC but scaled to 98#. Breaks were wayyy too long, I just have a hard time pushing heavier (for me) snatches and didn’t want to fail any, especially with my shoulder being so-so. Snatches 5-7 each set always felt much smoother… maybe I’m overthinking those beginning reps? Did some snatch balance work after to reinforce positioning and dropping on the bar fast. May have burned myself out, eek. D. I think I put too… Read more »
Training is an opportunity to experiment and push your redline! Don’t be scared to make mistakes and learn!