A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Three sets of:
Front-Racked Barbell Bulgarian Split Squats x 6 reps @ 30X1
Rest 45 seconds after each leg
Glute-Ham Raises x 10-12 reps @ 2011
Rest 90 seconds
C.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed
D.
Against a 2:30-minute running clock…
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calorie Bike Erg or Row
Max Calorie Assault Bike or Ski-Erg in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.
E.
Three sets of:
Med Ball Side Toss to Right x 10 reps
Pallof Press Right Side x 10 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 10 reps
Pallof Press x 10 reps (band tension to right)
Rest 60 seconds
*Working side is the side you are throwing the ball towards.
A. Done
B. 135#
45#
C. Done
45/95/95
50lb KB
D. Done RX
8/8/8/7/7
E. Done
B. 135 back-racked oops, 12 gh raises
C. 30 kbs 32kg / 20 row / max burpees
8 8 8 8 7
D. Done with 55# kb rows and 32kg Carrie’s
Fun workout thanks Tino!
Enjoy your rest day Tim!
A. Done
B. 65/85/105 lbs; 12 reps each round on the glute ham raises
C. Done. Added: 30/20/20 lbs to a 35 lb barbell for the landmine rows and used a 53 lb KB
D. Did RX and cals I got: 4.2/4.7/43.8/4/3.6
*** the AB was hard but I really enjoyed this piece!
E. Done
Great to see you hitting it hard and having fun!
Soooo good news for the knee! Dr wanted me to have x rays to rule out Tibial plateau stress fracture, bc that’s the spot where it was. Likely a ligament thing/tear and I’m going to PT Monday. I’ll be back into some modified workouts tomorrow for sure!
Maybe I can do 20.2 ??♀️?
Hope your days been awesome Tino!
Good news! Hopefully the PT can get to the bottom of your pain! ??
A. Done
B. Done (45 empty barbell)
C. Done (95lbs landmine, 70lbs kb)
D. Done Row and Assault Bike (1rd 15 cals, 2rd 9 cals, 3rd 14 cals, 4rd 9 cals, 5rd 7 cals) ?
E. Done
Solid push Giovanni!
A. Done
B. Done
C. Done
D. Done but scaled KB to 35#. Cals were 3-3-3-3-5 on the echo bike. That hurt a lot. But in a good way 😉
? ??
A. Done
B. Done with 55/65/75lbs & 45 degree hyper
C. Done. 20kg kettlebell
D. Did the row/AB version…. 6.5 / 7 / 7 / 5.7 / 5 cals ! ?
E. Done
A. Done
B. 95, 125, 135 for BSS
C. Done
D. 9/11/13/12/13 with row and AB- was feeling pretty tired/sore this morning so decided to scale KB to 53lb.
Get Brooke to give you a nice massage tonight 🙂
Rest up!
A) done
B) 155,165,175. And sets of 10 gh raise spicy
C) used 65lb on end of bb and 100lb dB for carries
D) row and alternated 3 sets of bike 10,9,9 and two ski 9,8 cals
E) done
A. Done
B. 95/115/135 for BSS
C. Done
D. RX with row and ski
16/13/14/15/16
E. Done
Love these days too
Feeling good and moving well!
Yessir! Lats shoulders and triceps definitely feeling yesterday though!
A. Done
B. 65/75/85
C. Done
D. 0/2/4/6/2/4/, then I realized it was russian KBS!!!! UGH!
E. Done
RX+! Best double check next time 🙂
A) Done
B) 95/105/115 splits Sqs/ Hamstring Curlsx20- No GHD
C) Done- 106kb for suitcase carry’s
D) 6/7/6/8/10 with Row and Ski-Erg
E) Done
Howdy!
Did 5 min of handstand walk practice before everything.
A. Done.
B. 40 kg, raises on the GHD.
C. Rows at barbell + 30 kg, carry at 106 lb KB
D. Rx: 10-10-9-9-10 with bike Erg and ski Erg.
E. Done with 20 lb medball.
Have a great day!
???
??
A. ✅
B. 65# BSS, 20 Banded GMs (no GHD)
C. 30# LMR, 53# SCC
D. 3 sets (echo bike/ski) 1/3/2 cals
E. ✅
A. Done
B. Done
C. 5/4/4/4/4 cal Ski-erg
D. Donde
Hello!! A) Done B) 3x25kg , 3x 10 GHD Glute Ham Raises with band C) Landimine rows: 30/32,5/35 kg (20kg barbell + plates) Suitcase Carry: 28/32/32kg KB D) Scaled to 20kg Kb / Bike Erg / Ski Erg: 7/6/6/6/6 cal , Ub Russian KbS all sets E) Done @ 14lb Medball Had my second appointment for my elbow. It’s better but still bad. Had dry needling on my brachioradialis and manipulation on my entire arm again (Left arm is kind of dead now…). Now I’ll need to rest tomorrow and incorporate this exercises during the Warm up 3x/week: 2 rounds… Read more »
Have you ever considered resting it fully. Its a good place to start to see if that helps 🙂
Yes, I will… It feels worse when I wake up and gets better after the mobility work and the training session (except Snatch days, body don’t like them). Glad it’s not a tendinitis or something like that, she said that I don’t need more sessions, only the rehab work. ?? She also said to avoid Ring MU and use band for Ring dips but it won’t be a problem ??.
How heavy i need to go in the bulgarian squats?
Let mechanics, tempo and reps dictate load. This goes for all accessory pieces.
Thanks!
A. Done
B. 75#x6/6×3 FR BB BSS; 12×3 GHRs
C. 105#x6/6×3 Landmine Rows; 70# KB for 100’ Suitcase Carries.
E. Done. Used a 14# WB for Med Ball Toss
Kept it super light today. Body was fatigued so I just worked to get it up and moving. Today’s my long day.
Happy Studying!
A. Done.
B. Done. Barbell @ 30 kg / 12 GHR @ with band
C. Done. Rows @ 15 kg BB + 10 kg / Db @ 22.5 kg
D. Rx with bike erg and assault bike @ 7/7/7/8 cals
E. Done.
A. Done
B. 155, body weight on GHR
C. 45# DB press,
165 suitcase carry
D. 10 ski, 11 bike, 10 ski, 13 bike, 12 ski
E. Done
Nice work Daniel!