Mobility & Activation
StrongFit T-Spine Opener
Followed by…
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
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps
B.
Three sets of:
Hang Snatch x 2 reps @ 75-80%
Rest as needed
Pause for a count of “one-one-thousand” at mid-thigh before each rep, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.
C.
Three sets of:
Snatch x 1 rep @ 85%
Rest as needed
D.
This is a re-test from August 9, 2019…please be sure to review your results and set a meaningful goal before you tackle this today.
“Confidence”
For max load, in 3 minutes:
5 Snatches
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
Pick a load that you are confident you can hit for 5/6 reps. This is a test of your understanding of your current abilities. Good athletes have confidence in themselves and their abilities, but are realistic and self-aware so that they can prepare effective game plans. You don’t want to underestimate your abilities and leave yourself with only the option of a mediocre performance, but you also don’t want to overestimate your abilities and fail to make five lifts. Find the balance, and be confident in your decision.
When the running clock hits 5:00…
E.
“Groundhog Day”
I.
For time:
Row 500 Meters
10 Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups
Time Cap = 4:00
When the running clock reaches 4:00…
II.
For time:
Row 750 Meters
20 Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups
Time Cap = 6:00
When the running clock reaches 10:00…
III.
For time:
Row 1000 Meters
30 Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups
Time Cap = 8:00
A. Done
B. 165/170/175#
C. 190/-/-
D. -/195/-/200/-#
E. 3:18/5:32/25 C2B ub (got my PR with C2B)
A. Done
B. 185, 205, 205
C. 225, 235, 245
D. 240! 5/5 no misses, pretty pumped about that since I haven’t been crushing the snatches lately. Did 1 at 255 after because they were feeling good.
E. We did the ewod with class.
A. Done
B. 155#
C. 165#
D. 165# X 5 = 825#
Happy with no misses!
E. 2:52, 5:10, CAP+10
Good job hitting that 165 for all 5!
A. Done
B. 67.5/70/72Kg
C. 75Kg
D. 77.5Kg x 5 = 387.5Kg; no misses. 385Kg(75Kg) last time I think.
E/I. 3:04 Rx
E/II. 5:00 Rx
E/III. 7:39 Rx
Not sure what my times were last time. This was a grind for me today.
Way to finish out the week strong physically and mentally!
Made up the workout from yesterday, today!
A) done
B) 115/120/130/140/150/160
C) 6:42, used suggested scaled weight and got 2/2/2/1/2 on bar MU. I don’t think I did this one last time either. ?
D) 3:03, subbed shoulder taps
E) done
Thanks Tino!! Hope your weekend is great!!
Great to see training back on track and you moving well and feeling good!
Thanks so much Tino! All of your encouragement really helps!
A. Done
B. 145
C. 165
D. 145 1:24
E I. 3:36
E II. Row, bbjo + 10 c2b
E III. Row + 25 bbjo
It was too bad for me
A1. 65
A2. 95
A3. 115
B. 155
C. 165
D. 170 5/6 in 2:24 so did another one for 6/7
170*5=850
Didn’t do this one last time
E1. 3:16
E2. 5:53
E3. 15 pu at cap, finished at 9:03
All with regular pushups
Awesome workout thanks Tino!
You only had to do 5 reps with 6 attempts, a little extra credit 🙂
Howdy!
Moblity. Done.
A. Press: 20-22-24 kg ?; Muscle: 95-115-135 lbs; Press + OHS: 135 lbs
B. 165 lbs
C. 175 lbs
D. 80 kg (5 successful attempts in a row). Last time did it at 75 kg
E. 3:25 – 16 C2B – 28 BBJO (against 3:27 – 5 C2B and 20 BBJO on August 10).
Personal win on the sots presses today! A few months ago couldn’t do it with a 15 lb bar. I’ll take 24 kg for 3 reps!
Have a great weekend!
Damn! What a great day! Awesome to see that not only that you’re getting stronger and fitter but you’re flexibility and stability is improving! ??
A. Done
B. 165 lb all sets
C. 175 lb all sets
D. 185 (5 attempts successfully)
E1: 2:59
E2: 4:23
E3: 7:42
With ski-erg and only box jump over
Had to switch it up today. Woke up Friday with some left elbow tendinitis so rested Friday and tried not to bother it today.
A1)Bar/65/85. A2)95/115/125. A3) skipped
B) Did at 95lbs
C) EMOM for 6- cycled 95lbs for 6reps
D) E3MOM for 12. 8 Glute ham raise/12 Goblet sqs @53
E) 5k Run- 25:47 with 10 min cool down on bike.
Glad you’re being smart and adjusting. Hopefully you’ll be back to full training soon!
Looks like a damn good day still!
A. All done with 95#
B. 185
C. 195
D. 195 x 5 reps = 975
(Actually hit all 6 ?)
E. 2:35, 5:26, 7:54 RX
#extracredit looks like you should have went heavier 🙂
Agreed next time 205 for sure! Just wanted to hit good reps and have a starting point because it’s the first time I have done this workout. Thanks for the optimism coach!
A)done
B)done
C)done. I keep landing on my toes and stepping forward on my snatches.
D) 800 (160×5)
E) 3:06
6:00
Cap plus 2 C2B
I collapsed after haha was not expecting to be so winded after.
Sounds like you’re shifting forward early on those snatches. Think about staying back for longer and finishing your pull. This might help.
https://www.instagram.com/p/BoK8oyvl75R/?igshid=vbg7069ragxl
A. Done with empty to light bar
B. Done at 105-110lbs
C. Done at 120lbs
D. 600 points at 120lbs. 5 of 6 completed reps (one miss)
E. Part 1: 3:40
Part 2: 13 c2b pull-ups
Part 3: 30 BBJO
I promise I’m not looking for any handouts, but not sure if I should have scaled the row or not. All 115 pounds of me is no match for these distances under this time constraint ?
Scale or no scale you have put up some times to beat next time around!
Warm up done
A.
45 across
95/135/155
135/135/155
B. 175/185/195
C. 205/215/215
D. 4/6 at 231#
Last time went 5/5 with 227. Today had two stupid misses should have made them all
E. RX 2:35/4:41/6:50
Not sure what my times were last time we did this. Was probably slightly slower today with the exception of the last round if I had to guess
Good to see you went for it on the snatches. It’ll pay off in time.
Thanks! I had them!
Did the class training today. It was good finally train not totally alone, but becase of that unfortunately had to skip the today’s workout here.
Good to see you throwing down and having fun with your community!
Don’t have too much time for these, so try to enjoy it 😀 Thanks, have a nice weekend! Back on monday
Well… after a full week of basically no barbell and very little pulling I was PUMPED to see all the lifting today (even if it wouldn’t go well since it’s been a min) A.sots press 68,73,78….muscle sn: 83/93/103 (then built up to a 123 single bc I felt like it), Sn. Press+OH: 125/235/145 B. 133/138/143 C. 153/153/158 D. I didn’t know what to put on the bar here but I was like eh… worst case scenario you don’t hit a PR but at least try. Freaking PR at 163!! Amazing – no misses so finished around 2:30. I struggled doing… Read more »
See what happens when you train smart?!?! Awesome work Brooke!! Hope your head cold clears and you feel better come Monday!
A. ✅
B. 115/120/125#
C. 130#
D. 675 (5@135#)
E. ✅ Finished I & II in the time caps but took an extra 1:20 to finish III.
A) Done
B) 145/155/155
C) 165 across
D) 5/5 at 175 (90%), last rep was ugly as hell but I guess it counts lol
E) Scaled with regular pull ups: I- 2:35 II- 5:22 III- 7:54
They all count! Great work!
Hello!!
A) Up to 17kg Snatch Press/25kg Muscle Snatch/32kg SPP+OHS
B) 30-31-32kg
C) 34kg
D) Confidence:
August 10th : 35kg (77lb) 2:00 no fails
Today: 36,4kg (80lb) 1:48 no fails ??
E.1: Scaled to 300m Row/10 BBJO/ 10C2b
August 10th: 3:20 (same scaling)
Today: 3:15
E.2: 500m/15/15
August 10th: 5:25 (same scaling)
Today: 5:23
E.3: 700m/20/20
August 10th: 7:59 (same scaling)
Today: 7:52
We made it!! This cycle was hard and fun ?!
Have a great weekend ?!
Lots of progress this cycle! Congrats!
Thanks Tino ?!
Warm up: ✔️
A: ✔️
B: Done at 125-135
C: Done at 145
D: 775# total hit 5/6 for the attempts at 155
E: 3:45/ TC on part 2 not great at CTB/ kept pushing into the part 3 got through the 1k row, BBJO, and 3 CTB with the 8min TC. Probably didn’t push enough on the BBJO
Embrace those bbjo!