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.
Four sets of:
Front Squat x 4 reps
(perform all sets at 80% of your 1-RM)
Rest 2 minutes
B.
Build to today’s heavy Clean & Jerk from High Blocks – the barbell should be at mid-thigh in the starting position.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep
Perform these from the floor, with the same weight you built to from the high blocks. Focus on achieving the same contact point and positioning created by starting from the high blocks. For most of you, this will mean being more patient than normal.
C.
“Dottir”
For time:
12 Bar Muscle-Ups
21 Deadlifts (225/155 lbs)
9 Bar Muscle-Ups
15 Hang Power Cleans (225/155 lbs)
6 Bar Muscle-Ups
9 Shoulder-to-Overhead (225/155 lbs)
D.
Every 2 minutes, for 12 minutes (6 sets):
100-Foot Front-Racked Kettlebell Carry (32/24 kg)
10 GHD Hip Extensions
A. 300
B. Up to 300 and 300
C. 9:21 hang cleans got me bad ?.
D. Done
You really linked a banned crossfitter?
Maybe not the best example but it was a good example of ways to cycle hang cleans. Sorry!
Need to get moving those hang cleans better!
I would play with loading from the hang and also doing the high hang hip pop, almost like a kettlebell swing. Make sense?
A. @235 (4/3/2/3)
B. 185
C. 13:19
D. Done @24
Good session ????
Another good one today!
A) 4 x 135lb
B) up to 150lb for 10lb hang clean PR
C) 110lb, 9-6-4 bar muscle ups – 9:48
My bar muscle ups finally clicked tonight. FINALLY!! The hip pop was on and i was flying over the bar.
They were still feeling good at the end, so I finished out the remaining 8 reps. The most I’ve ever done, and no fails!
Yeah! Great work on those bar muscle ups!
A) 275
B) missed jerk on 305
275×4
C) 6:17
Muscle ups unbroken
Hang cleans 5’s
S2O unbroken
Great work dude!!
Openers and activation done
A. 125Kg across all sets
B. Up to 105Kg; then 4CJ @ 105Kg
C. 10:13. Scaled/modified: 9/6/3?RMU and scaled to 85Kg. Wanted to protect body and keep intensity up. S2O were G2O b/c I was doing singles ??♂️
D. Done
Good to see you came out unscathed!
Activation and openers done along with some shoulder work.
A. 300×4 for all, really happy with this.
B. Up to 225 – high blocks are always so awkward. Full C&J at 225 as well.
C. 6:14 – Modified the barbell to 185 and stopped after 6 bmu. Shoulder felt good but didn’t want to push the volume. All bmu ub.
D. Done
Staying healthy and keeping the intensity! ???
A) 315 no belt
B) 249 no belt
C) RX 11:00
BMU UB for all sets
DL singles done at 3
HPC singles
S2OH UB
Singles on HPC?!
225 is way out of my realm for UB HPC
A- 4×4 @ 130kg
B- worked up to 130kg. 4×1 @ 130kg
C- under 8 min
D- done
A: done with 150#
B: we did hang clean. Up to 150#
C: 8:00
Did 9-6-3 bar mu and 155, 115, 95# for the weight.
D: done.
Look at you with all those bar muscleups in a workout! ??
Warm up done
A. Only 1 set started second and back felt a little tweaky
D. Did D next as a hybrid
4 Sets:
100 Foot heavy sled push
20 GHD hip ext
100 foot front rack kb carry
B. Up to 275
B2. 275
No blocks used old rubber plates not ideal
C. 5:38 RX
Didn’t think S2oh were gonna be that rough
All bar mu ub
DL ub
Hpc 9/6
s2oh 4/5
I need to get better at cycling hang cleans
Smoking fast Bobby! Glad your back made it through ok ??
Thanks Tino happy it ended up okay as well!
Warmups done
A. 175 x 4×4
B. My technique continues to be the limiting factor with any clean exercise ?♀️. I started banging the bar off my thighs, so I counted 135lbs as my last good set for the every :90 part.
C. Used 75%, so 130lbs. 8:27
D. Done using 20kg
Think about pushing the floor and using your legs. Less pulling with your back and banging with your hips!
A
(125kg)
B
105kg
Every:90 x 6:00
105kg
C
13:55 RX Weight (100kg)
A. 295
B1. 300 (Pretty damn stoked considering this is my C+J 1RM)
B2. 300(x)/275×3
C. 7:43 – Appears I used up my weekly allotment of shoulder mobility. Spent way too long on S2O.
D. Done
A. 3×4 FS @ 153, then some front rack step ups with 153, one more set on the right #projectfiximbalances B. Built up to 143. Love using the blocks. C. 8:22 using 113. This was really fun. Feel like I should have maybe used different weights for the BB BMU: 9/3, 5/4, 4/2 – these felt really smooth today. I was happy, though could have trusted myself more by hopping up on the bar earlier despite fatigue DL were UB HPC: 8/7 S2O: 3/4/2 D. Short on time. Did 1 set of 300ft with 35s, 2 sets of 100ft with… Read more »
You’re doing a great job of getting the most out of your sessions. I love that mobility and PT are a priority. You also did the right thing staying with one weight for the workout.
Thanks, Tino! Trying 🙂
Hello!
A) Based on 67kg – 4x54kg, felt great
B) Built up to 50kg (C&J PR is 53kg). First time using blocks. Then 4x50kg
C) 9:57 Scaled barbell to 88lb (75%) , BMU (singles assisted)
D) Ran out of time, I’ll try to hit this later.
Shocked with this session today, everything went better than I was expecting ??. Have a great day ?!
Great work! Thats a solid session!
A. Built off 143kg
B. Built up to 102kg
C. 9:50 deadlift rx
HPC 91kg
S2OH 89kg
D. Will do this weekend
Dr. Joe ??
Did you have 3 bars set up??
I had a partner help out.
It definitely helped my low back. ??
Everybody always needs that someone to change out weights. Life saver.
Ha! Thats true. Next time choose a load and stick to it.
A. 210#x4x4
B. Working off the high blocks felt so strange to me. I worked at a lighter weight just to fire my synapses. 155#x1x4
C. 10:43 with 155#. I really liked this workout.
Was feeling some fatigue today. Been a long week. Going to rest up and hit it again tomorrow!
One more day! Hang in there!
Will be joining this club on Monday!!! Wish me luck!!!
Yeah! Looking forward to having you Giovanni!
Warm up done
A) 265 for all
B) Built up to 205 (80%)
C) 8:43 scaled at 185
D) Done
Really enjoyed today’s session!
Short and heavy! ?
A. Done 195 4×4
B. Up to 183 but I feel like I started to
Pull a lil something in my back so stopped there
C. Rx- 8:36 …. didn’t know if I’d be able to do that ??
Will icy hot and stretch my back out tonight!
I knew you would be able to ??♂️?
???