A.
Four sets of:
20/15 Calorie Assault Bike
15 Wall Ball Shots (30/20 lbs)
10 Dumbbell Deadlifts (50-70/30-50 lb DBs)
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
C.
Four sets for times of:
20/15 Calories Row
3 Burpee Box Jump-Overs (24″/20″)
3 Ground to Overhead
3 Burpee Box Jump-Overs (24″/20″)
3 Ground to Overhead
Rest 2 minutes
Suggested loading per set:
*Set 1 – 165/125 lbs
*Set 2 – 185/135 lbs
*Set 3 – 205/145 lbs
*Set 4 – 225/155 lbs
D.
Four sets of:
30 second Prone GHD Hold
15 GHD Hip Extensions
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
15 Bearhug Sandbag Squats
Rest 2 minutes
*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24kg)
E.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds
A:2:20- 2:28-2:36:2:40
breathing only through the nose was definitely a new experience
B: 51-53-55-58-60-62-65-67
C: scaled the weight to 59-53-57-61 kg
3:10 – 3:14 – 3:44 -3:36
D: done
A. Done
B. Done
150/160/160/170/170/185/185/195
C. Rx
2:14/2:23/2:19/3:21
D. Done
E. Done
A. Done
B. Up to 230#
C. 2:05, 2:20, 3:20, 4:20
Everything felt so heavy today.
D. Done. Only 10 Sandbag squats, knees feeling iffy.
E. Done
Howdy!
After yesterday’s workout I did another 4 hour long workout: moving. We are headed to a new apartment and carrying the dresser and a sectional upstairs for 4 floors in a day that was 19 h long was no joke! Feeling reeeeeeeeally tired today só I came to the gym, worked on the handstand and did some accessory work and stretching.
Let’s finish the moving now.
God help us!
Have you all a great day!
Back from travel. Got a couple workouts in.
A. Done
B. 20.2 Rx – 714 reps; everything UB.
Strategy was quickish first 5 sets, smooth through next 10, then quick for final 5 sets. Could’ve pushed it a little more in first 5 sets. Definitely feel like I have 23 rnds in me. Overall pretty happy with this.
C. Saturday squat workout
3 sets of 4-5 reps @ 41X1; 3 min rest
All sets at 135Kg
D. Done
E. Done
Looks like the vacation did no harm to training if you can knock out 714 with no issues at an easier pace. Great work! Hope you had a fun time and are physically and mentally reset ready to attack training and life!
Been working some OT lately so just trying to get it in where I can fit it in.
A) Done- took a little u see 20 mins. Had to blow the nose a lot…
B) 190/205/215/215/225/230/235/245
C) 2:17/ 2:47/ 2:58/ 3:41-missed one the first set of GTOH. All sets were singles with PWR clean & Push jerks
D) skipped
E) Done.
Good job getting today in during this busy period at work!
A. Done (this one got me so sweat that was like I poured three gallons of water. Weather here in Puerto Rico is kind of bipolar)
B. Done Finished with 185lbs. Split Jerk felt good.
C. Done (time without the rest was 15.56)
D. Done
E. Done
Nose breathing in the heat! ??
My wife was like… and that’s just the warm up?!?!
Me: ?♂️
Hollaaa!! More good news today! Knee seems to just be soft tissue irritation, and my quad and hip is weaker on that same side (makes sense since that was the foot I broke 4 years ago). So a lot of the exercises Pt gave me are things that are programmed here as accessory. I PROMISE to prioritize these better from now on. and am so thankful for your smart programming ? I’ll take any and all other ideas that you have as well please! I did today! Much lighter, but wanted to test out the knee some. Felt pretty good!… Read more »
Great news! Hopefully some unilateral work will help. I advise following the fitness program. This is basically the same as the accessory work you usually have at the end of your session. The extra will definitely help.
Good to see you were able to hit today’s fun!
Cool!! Thanks tino! I’ll add this in for sure. Things are feeling pretty good and I certainly want to nip this in the bud. I’m getting old, Tino! ??
Hope your days been great!
Saturday 20.2
Rx – 20 rds + 1 / 681 reps
Today
A. Done still trying to get the hang of nose breathing an pacing
B. Worked upto 85% 230
C. Did 165/180/190/200
2:30/3:00/3:34/3:35 weights felt alil heavy
Abs are a bit sore still today
D. Done
Keep working at your nose breathing. It will come! ???
Chose not to redo workout probably could have done better but really only doing the for fun and said to myself I was gonna be one and done on all of them so sticking to my guns!
A. Done nice combo DLs were surprisingly hard with breathing
B. 225×2/245/255/265/275/285/295 jerks felt slightly off today
C. RX
1:54/1:59/1:58/2:11
14:02 total time
D. Done with 150 bag
E. Done
Hamstrings lower back and glutes feelin it!
Onward! Solid session to start the week!
Yessir! Hope for something in the wheelhouse this week!
A) done. I really enjoy these nasal breathing warm ups. The wall balls were tricky getting used to only nasal breathing though
B) managed to hit everything up to 85%. Missed 305 jerk. Shoulders feeling fatigued still
C) 1:54/2:05/2:16/2:42. The barbell felt so heavy today
D) done. Around 2:15-2:30ish working time each round. This was a whole new level of posterior chain burn
E) done
Solid start to the week Jesse!
A) ✅
B) 153-188#
C) 2:02, 2:13, 2:19, 2:50
D) ✅
E) ✅
A. Done
– Made up Saturday’s tempo back squat up to 205lbs –
B. 125 up to 155lbs twice
C. Scaled loading to 115-125-135-145.
2:38 / 2:45 / 3:31 / 5:13
Still overly cautious on the ground to overhead which was eating away at my times.
D-E. Done
Why are you being overly cautious??
Never been confident in clean and jerks, and these are heavy-ish weights for me!
Should I be considering the Invictus weightlifting program?
Not that 1RM numbers tell us that much, but my clean & jerk is almost comical compared to my slow lifts (220lb front squat, 270 back squat, deadlift in the mid 300s) and yet… 170lb clean and jerk. ?
I definitely want to keep doing the Competition programming just wondering if I should be considering some supplemental WL work.
We build all our programs around weightlifting templates and then add in “Crossfit” style workouts and accessory work do adding extra of what’s already there won’t be beneficial if you still want to compete in the sport. If you solely want to build strength and get stronger you need to drop all conditioning and also prioritise putting in some size.
Finally completed 20.2
Not my best effort I feel like.. had some family things going on so I tried my best but mentally not there. Probably one I would’ve done twice ??
Just doing it was a victory though ?
15+10 (486)
Great job getting this in! Be proud of your effort with less than ideal circumstances!
A. 35# DBs
B. 130/135/140/145/150/155/160/160#
C. ❌
D. 3 sets
E. ✅
Hello ?
B. 150, 155, 169, 165, 170, 175, 180, 185#. All felt super easy!
C. Used 15 cal row, 24” box, and women’s RX weights. 2:19, 2:29, 2:45, 2:59.
E. Done
Another busy week of school?
Yes! 10 days til my exams. Using my time wisely to study.
Dig in on the final approach! ??
Hello!! Good news are that the elbow and cold are better but I have a lot of restrictions this week (Basically no Cleans, Snatches, heavy weights and Ring Dips). So I did some modifications. Also bc of the cold my goal was just move and keep the blood flowing ?. A) Done RX (Echo Bike, 30lb DBs). Around 3:00 per round. Surprisingly I could manage breath exclusively through the nose even though I am sick. Didn’t know that it wasn’t recommended ??♀️ B) 32/35/37/40kg (60-65-70-75%) C) Did Strict HSPU with Abmat instead of G2OH 2:45 (3/3 SHSPU) / 2:58 (4/4)… Read more »
Great job making adjustments to suit your needs. I hope your elbow continues to get better and you’re back to 100% soon!
Me too… At least I could use my elbow as an excuse asking for men’s power to help Peter move all the furniture to a new apartment . Everything in life has a bright side! ??
A. 2:39/2:20/2:10/2:12 @ 15 kg DBs and 14lb WB
B. Done @ 75-90% of 1 RM (52 kg)
C. 2:06/2:13/2:30/3:23 @ 30-35-40-45 kg
Tng the two first rounds, then singles.
D. Done @ 100 lb D-ball hold and 70 lb D-ball squats
E. Done.
Howdy!
So… Coach Tino suggested me to redo 20.2 if I were healthy today. I’d say I’m 95% and decided to redo. Friday, with a cold I got 18+10, and today could breathe better, didn’t have to stop to hydrate my dry throat… got 21+2. For me it’s a substancial improvement. Plan to redo it on 2/31/2020.
Have you all a great day!
Yeah!!! That’s a huge improvement Peter!! Good to see you hit this again and show what your capable at close to 100% health!
Thank you, brother!
A) Done with 20lb wall ball, 65lb dbs (gym doesn’t have 70s)
B) 185/185/190/195/195/205/215/225
C) Scaled weights to 135-155-175-195: 2:06, 2:06, 2:40, 3:34
D) Done with 150lb dball, 53lb kbs for squats
E) Done