A.
Five rounds of:
60 Double Unders
25/18 Calorie Bike Erg or Row
10 Alternating SIngle Dumbbell Box Step-Ups (50/35 lbs to 24″/20″)
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 10 minutes (5 sets):
Power Clean + Front Squat + Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Build over the course of the 5 sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Front Squat + Clean & Jerk
Build over the course of the 6 sets.
C.
Four sets for times of:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
3 Ground to Overhead
Rest 2 minutes
Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
D.
Two sets of:
30 second Wall Sit
(Add load to front rack if possible)
30 Kettlebell Goblet Squats (24/16 kg)
30 second Wall Sit
30 Kettlebell Deadlifts
Rest 90 seconds
E.
One set of:
100 Banded Hamstring Curls
Keep a steady pace with a light band.
A. OK, this is seriously the 1st workout that I could do breathing through my nose only!
B. 85/95/105/115/120 then 105/115/115/120/125, though complex, happy with the numbers though.
C. Metcon from Wednesday.
D. Done
A. Done
B. 95/115/135/155/185
95/135/155/185/195
C. 2:32/2:28/2:29/2:57
135/145/155/165
D. Done
E. Done
Short on time tonight did
A. Took about 19:10 did not hold the nose breathing though
C. Done with 20 cal row + 15 lateral burpees over bar and 135/145/155/165
2:44 2:48 2:50 2:42
D. Did similar yesterday and some back squats
Awesome thanks Tino!
??
A. 18:03 Rx
B. 70/80/90/100/105Kg
60/70/80/90/100/105Kg
Felt a bit flat on this today; definitely hungover from 20.4.
C. Rx – 2:41/2:40/3:34/4:05
D. Done
E. Done
20.4 kicked peoples butts! Hopefully after moving yesterday you’ll feel like your normal self today.
A. 22:17
B. Done b1. 135, 165, 185, 205, 255 b2. 135, 155, 165, 175, 185, 205
C. 19:54
D. Done
E. Done
20.4 169 reps Made last friday
Wellll I didn’t get to train today. I coached before work this am to help someone in an emergency, then had nutrition work and my puppy’s class later. Long but good day! Running with my pup was it for today! I think my legs could use the extra day of rest/mobility. Haha Back at it tomorrow! Hope your day was awesome Tino!
Thanks for the update! A little extra rest after crushing 29.4 will be good for you. It sounds like you still had a productive day.
Hit today’s work hard!
Sure will!
Howdy!
A. 20:40.
B1. 40-50-60-70-80 kg
B2. 85-90-95-100-105-110 kg
C. Rx, 2:40-3:12-3:21-3:41
D. Done.
E. Done.
Have a great day!
???
Solid start to the week!
A. Done (25 kbs/1:30 echo bike/25# db step ups) B. First 5 sets 55-75-85-105-115 / 6 sets 65-75-85-95-105-115 C. Done as 15 cal row/15 knee assisted burpees/3 pc+jerk = 3:12 (85) / 3:08 (95) / 3:14 (105) / 3:35 (115) D. 60 reverse hamstring curls on 20# medball We did 20.4 after finally getting the garage gym setup yesterday after 9 days moving from Newfoundland to Nova Scotia last week. Was able to go RX up until the pistols, so 130 reps I think? 34 weeks today and still feeling and moving great! Happy to be all setup now and… Read more »
Still kicking butt!! Awesome work and congrats on the new house and gym. Home gyms are the best, I seen it was one of the first things you set up 🙂
A) 16:46 breathing through nose whole time
B) 185/195/205/215/225
185/195/205/205/215/225
C) 155-175-195-205
2:28, 2:57, 3:09, 3:35 (18:20 total)
D) Done
E) Done
A. Done
B. 135, 155, 165, 175, 185. Then: 135, 145, 155, 165, 185, missed 205 clean and jerk. Felt legs weird.
C. Done 3:45, 3:35, 3:40, 3:55
D. Done
E. Done
20.4 caught up on you?
Yeah, during the weekend felt some sore in the hammies and the glutes. Today my legs were like 80% so I hope tomorrow will be 100%.
Epsom salt bath and some extra mobility always does the trick for me ??
Redid 20.4 today improved by 31 reps for a total of 200 and 19:48 tie breaker. On Friday I missed my last clean at 225 with a tired sloppy catch. Today I hit all 10 cleans and got my next set of 30 rep pistol squats in and deadlifted 275 with 12 seconds left. Haha!! Warmed up better and stuck to my game plan of moving better. Will do some easy mobility tonight with today’s accessory work.
Awesome improvement Chris!! Looks like you executed well this time around! Please be smart with this weeks work So as to let your body recover.
A) Three sets
20.4 ReDo- 200reps- 16:11 tie break and failed all three attempts at the 275 on the jerks.
B/C) skipped
D) Done- KB Sqs broke up.
E) Done
That 275lb! Faster tiebreak right?
Yeah, about minute faster. Guess I gotta put some extra work into jerks!
A) 17:35
B) 143/153/163/173/178 then, 158/168//173/178/183/193
C) 2:40/2:43/2:50/3:12 I’m good at burpees, until I’m not ? round 4-I was not…
D)✅
E)✅
hahaha they seem easy until they’re not. For me that’s around 15…15 are good then they get hard. 🙂
A. 16:34 know this isn’t really for time though Nasal breathing the whole way
B.
185/205/225/245/275
225/235/245/255/275×2
C. RX 14:48 total time with rest
185: 1:40
205: 1:52
225: 2:17
245: 2:59
Was hurting on that last round
D. Done
E. Done
Nice work Bobby!
First training since last monday, so took it very easy. Oh and sick as well, actually i have the cold since we started this nose breathing stuff, so never really can do it properly
A) done
B) both up to 100kg, kept it light, but still felt heavy
C) 3 rounds, 80-85-90kg done not for time
D) 2 rounds
1’ wall sit
30 air squat
1’ wall sit
E) no time
Hope i can get back on the train soon, didn’t even do the 20.4 yet tho…:(
Good to see you back training Aron! Take it easy this week and ease yourself back in. You’ll be back to your best in no time!
It would be about time, thanks ?
A. Finished 3 rounds ? little short on time
B. 125-135-140-150-150 then 125-135-140-145-150-150lbs
C. Adjusted the loading to 125-132.5-140-147.5
Times were 3:06 / 3:04 / 3:31 / 4:58. Great up until the last set where I kind of locked up on the bike then missed a G2O
D-E. Done ! ?
Locked up? Quads??
Hello!!
A) 20:28 RX. Steady pace, no rush (all nose breathing). I love nose breathing work ❤️
B) Legs are still not feeling great after 20.4.
B1: 35/38/40/43/45kg
B2: 40/42/43/45/47/48kg
C) Scaled the barbell to 85/95/105/110lb. 3:29/3:30/3:37/3:42
D) Done
E) Done
Have a great day!! ?
Great job on the nose breathing work!
Thanks Tino! I really like it! ? Needed to apologize to some people that came over to say hello and I didn’t answer because I couldn’t open my mouth lol!!
A. Done
B1: 110, 110, 115, 120, 125 (no misses)
B2: 105, 110, 115, 120, 125, 130– missed the C&J was tired
C. 3:51 (105 #), 3:32 (110#), 3:55 (115 #), 3:52 (120#)
D: Done
Solid days lifting!
A: ✔️. Liking the breathing work
B: 135, 155, 165, 175, 185. No misses
B1: 155, 165, 175, 185, 195, 205. Missed the last C&J in the first try. Got pulled to my toes
C: 2:45(145#), 2:38(165#), 2:54(185#), 4:27(205#). Was in track to keep my pace but had a clothing/belt issue going into the last 3 GTOH ??
D&E: ✔️
#wardrobemalfunction
Solid work…apart from that last set 🙂
Hello ?
B1. 150, 155, 169, 165, 170#
B2. 160, 165, 170, 175, 180(failed C&J), 180(failed C&J)
C. 3 sets women’s RX. 2:26, 2:40, 2:52
Came out of the writing hole for a bit to get my body moving. Still have one part of my exams to finish by Wednesday, then back to a regular training schedule. I’ve written about 15,000 words so far and have another 8,000 to go.
Hey! ?
Good to see you were able to get moving today!
How are the exams going??
They are mentally exhausting and very demanding, BUT I feel like I’m writing some quality ideas. Almost finished! ?
Great job buddy! Finish up strong!!