A.
Three rounds of:
10 Burpees to Target 6″ Above Reach
20 Sandbag Squats (Light)
400 Meter Run
If you do not have access to a sandbag perform Kettlebell Front-Racked Squats (16-24/12-16 kg). 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 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
Build each set to something heavy for today.
C.
Build to today’s heavy…
Snatch from 2″ Below the Knee + Snatch
(pause for 2 seconds at 2″” below the knee, then snatch; drop barbell from overhead, reset yourself and snatch from the floor)
A good goal would be to see if you can build in load to as heavy as you achieved last week.
D.
Five sets of:
Back Squat x 2 reps @ 30X2
Rest 2 minutes
Perform all sets 2-3% heavier than last week, and focus on a controlled 3-second descent, followed by a maximal speed ascent.
E.
Three rounds for time of:
25 Pull-Ups
5 Hang Squat Cleans (225/155 lbs)
A. Done Rx 13:10 (KB Goblet squats 70#/TrueForm)
B. 95/115/125/135/145/155#
C. 135 to 195# another PR HSnatch !!!? 5 lbs
D. 315#
E. 6:55 (205 #)
A: Done with 35# KBs
B: 65-115#
C: built to 155# got the 2” below the knee snatch missed the snatch. Bad pull
D: Done at 220 5# heavier then. Last week
E: Done. Forgot the timer whoops
A. 14 mins with KBs at a light pace and 500m row.
B. 145
C. up to 175. Snatches were rough today
D. 295 across
E. Did back half of the class workout. Hands were far too shredded
What shredded your hands? Wednesday?
Yeah. Our rig isn’t the best and they used hockey tape for more grip – problem is it really eats up your hands during longer workouts. Probably need to suck it up and get grips. Didn’t need them at the old gym
Back is feeling much better, I’d say 95%. Only had to made a few adjustments today.
A) 9:57 with 70lb goblet squats
B and C) Wasn’t comfortable doing snatches yet. Worked up to a heavyish set of two overhead squats. 185
D) All sets at 315
E) 7:48 with 185lbs. All singles to protect back.
Great to see your back is feeling better Patrick!
Hi Tino! I’m also new in here since the open cycle and I’m enjoying your awesome programming. I made really good progressions, but i have one big problem. I have small hands and i think they’re to weak for heavy oly lifting. When it comes to 80% + i have big problems to maintain the hook grip and I hate any variations of cleans with straps. I think it’s okay for heavy deadlifting, but not for cleans or snatches. Do you have any recommendations? Maybe some accessory with fat gripz or rope pullups? Thank you very much!
Hey Marcel! Unfortunately I’m not going to give you much more advice than to harden up a little and keep hook gripping 🙂
Seriously though, continue to hook grip and you will feel more comfortable and it will also improve over time. Plate pinch walks and farmers carries are also good ways to improve your grip strength.
I‘ll give my best! Thanks for your advise Tino!
A) 10:47 Rx
B) up to 95
C) up to 125 for today
D) 175/175/195/205/205 I didn’t do this last week
E)6:19 Rx loved this one!!
Thanks Tino! Hope your days awesome!
Nice work Jessica! How’s the puppy???
Thanks Tino!! She’s much better! Got some pain meds at recheck and just have to keep her quiet for a couple days (bc you know that’s a golden retrievers favorite… haha). She’s on the mend! Thanks so much for asking, Tino
Good to hear! I hope she gets back to full health soon!
Thanks so much Tino! ?
Hey Tino! I just joined the crew and I’m absolutely loving everything this far!! Just one question! How would you like us to pick apart these workouts? Unlike the lifting where I have percentages to go off of the metcons I am a little skeptic if I’m making the right calls in terms of scaling.
Today for example. I can do those hang squat cleans at 155# but they will be all singles. Is there a way to tell the stimulus? Or let us know what percentage of our 1rms we should use? 🙂 Thanks SO much!! ??
Welcome to the community Brooke! Scale based on the times you see posted or feel free to post and ask. I’m more than happy to give you guidance. Another good way to judge whether you’ve scaled well or not is as yourself “what would be a good time for a Sanctionals level athlete” We program based on the level of the top competitors then ask for athletes to adjust based on that. Does that make sense?
Yep! Totally!! Thanks so much!
A. Done
B. Done PR up from 115Lbs to 135Lbs
C. Done PR up from 145lbs to 165lbs
D. Incomplete legs felt weak in fourth round and missed. Did not finished.
E. Done Scaled to 155lbs 11:34 Did all butterfly pull-ups
Finished with 800mts run for a cool down and loosed the legs.
Great days work Giovanni!
A. Done but after first run did 500m row too cold and nose was running too much
B. Up to 175
C. 230 but failed snatch twice before hitting it
D. 300 up 5# from last week
E. RX 4:39
PU: ub/20-5/15-5-5
Hsc: 5/4-1/5
Really didn’t feel great today and may not be able to train tomorrow hopefully I’ll be able to get a little something
The extra rest will probably do you some good. Hopefully you can shake the illness and feel good going into Monday. Rest up and look after yourself!
A- 11:49
B- Worked up to 70kg
C- Worked up to 85kg- Felt slow today
D- Done at 130kg
E- Rx 11:25- cleans were good, pull ups got a little tough on the grip.
A- done. Whats the goal behind This nasal breathing skill?
B- done, up To 74kg
C- done up To 100kg
D- done 164kg all sets
E- 5:46 rx, pull ups felt bad today, couldnt hang on bar for To long
This will explain more:
https://invictusfitness.com/blog/rethink-your-breathing/
10’57 rx pull ups 25/ 15-10/15-10 HSC only single
A: 10:32
B: 135
C: 205, missed the second snatch at 215
D: Done @ 345
E: 5:38 RX
A. 12 min with light KBs
Lifting ✅
E. Mod. Weight to 143: 4:29. Weight was perfect- could t have maintained heavier.
Did a “fun” Turkey day wod with friends yesterday w/ pull ups so I feel like they went On me a touch faster today (15/10..7/7/6/5…5s) my biceps and grip throbbin’!
No sympathy her ??♂️?
That’s fair! Lol it was my decision! I’ll own the consequences lol
A. Done w/ one 28kg KB, 14.15
B. 40/50/60/70/75/77,5kg(miss)
C. Up to 87,5kg, +2,5kg from last week
D. All sets @ 155kg
E. Skipped, will do this tomorrow(at work, no time)
Back to work ?
I’ll hold you to making sure you get that accessory work in 🙂
Good that somebody holds me accountable. I’ll post it on tomorrows workout coach! ?
Hello!!
A) 13:41 with 55lb Sandbag. Nose breathing only.
B) Up to 70lb (5lb more than last week)
C) Up to 75lb (5lb more than last week)
D) Done @ 145lb (10lb more than last week – 73%)
E) 9:57 with 90lb Barbell (75% of my Clean) and Kipping PU
HSC: 3-2
Pu: pushed all my sets to the max reps I could do unbroken (wanted to test myself).
Have a great day! ?
Awesome push today! Good to see those improvements!
Howdy!
Still recovering my right shoulder. Went a little lighter on the snatches today and broke up the pull ups a little more than usually I would. Got it done though.
A. Done in 10:34.
B. 120-125-130-135-140-145 lbs.
C. 165 lbs. Failed 175 from the knee and then stopped.
D. 330 lbs.
E. 13:25 Rx.
Have a great day!
Good to see you feeling your way through sessions and being smart with your shoulder.
A. Done with 12 KBs and Skill Mill @ 14:30
B. 25-26-27-28-29-30 kg
C. 38 kg (+1 kg from last week)
D. 62 kg (3% heavier than last week)
E. 8:00 @ 43 kg HSC (75% of 1 RM Clean)
Pull-ups: 5+5+5+5+5 reps
HSC: 3+2 reps
Good to see those numbers creeping up.
A) 9’59” (I did Kettlebell Front-Racked Squats @16kg)
B) 52kg
C) 65kg (+5kg from last week)
D) Last week: 112kg | Today: 115kg
E) 5’43” @70kg (My Hang Squat Clean PR is 90 kg)
70kg was a good weight!
A. 10:30 with 30kgs D-ball
B. 40/50/60/65/67,5/70kgs
C. I didnt feel so good as last week, maybe it’s because yesterday I did those deadlifts from Wednesday or I dont know ? Last week I did 85kgs, today I hit 80kgs on 3rd attempt and then missed full snatch … So today only 75kgs for this complex….
D. Last week 125kgs, today 130kgs
E. 7:37 @90kgs
Definitely the deadlifts from yesterday! Best try to avoid this if possible
Roger that! ?