Mobility & Activation
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%
C.
Three sets for times of:
20/15 Calorie Row or Bike Erg
30 Wall Ball Shots (30/20 lbs)
60 Heavy Rope Double-Unders or 80 Double Unders
20 Toes-to-Bar
20/15 Calorie Assault Bike
Rest 3 minutes
D.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tuck-Ups
x 20 reps
Interval 2 – Elbow Jacks x 20 reps
Followed by. . .
For 2 minutes, perform one set of:
Elbow Plank
x 2 minutes
A. Done
Up to 150#
B. Up to 305#
275x3x5
C. Done Woman’s RX
4:59/5:00
D. Done
Work travel, doing some catch up in training.
A. Up to 195# (equal Snatch PR!)
B. Up to 305#, 4s @ 300#
C. 6:39, 7:24, My legs were like: Nope
D. Done
A. 150#
B. 145/165/185# + 5×4@175#
C. ❌
D. ✅
A. Up to 75Kg
B. 130/150/170Kg; 160Kg x 4 for all 5 sets
C. 4:35/4:53/4:32; tripped up on the rope a couple of times on the second set.
D. Done
Snatch WU: ✔️
A: Started at 115 built to 155 missed it twice. Couldn’t stabilize overhead
B: 185×5, 215×3, 240×1
B1: 225×4/5sets
C: 6:02, 6:45, 7:53. No wall ball. So did 30 KB Goblet thrusters with 40#KB. 30 cals in airdyne
D: ✔️
A. 145/ 155/ 165/ 175/ 185x/ 175/ 185x
B. 205/ 245/ 265/ 215. Went lighter because of the leg
C. 7:09/ 7:01/ 7:03
D. Done
A) 135/145/155/165/170/175/180x/180/185/190xx
B) 245/275/315
B2) all sets st 280- lower (76%) do to not squatting heavy for about to week.
C) 6:31/ 6:23/ 6:04
D) Done
Emptied the tank on that last one! Let’s see you do the same for the first two too!
A. Last at 185
B. Done
C. 31:12 rx total time
D. Done
A) up to 130
B) 175/299/225/215 for sets these crushed me tonight for some reason
C) 4:48/4:43/5:02 Rx
D) done
Thanks Tino! Hope your day was great!
Good job keeping these within 30 seconds of each other!
Thanks Tino!! Sh*t sandwiches are kinda fun! Haha
Howdy!
A. 195 lbs. Caught 205, but when I was standing up my right elbow gave up… ???
B. 120-136-155 then 155 kg
C. 6:19-6:09-6:53
D. Done.
Have a great day!
That last set got away from you!
Back to a normal schedule ???
A. Started at 100lbs worked up to 126 (88%); felt like I had another set or two
B. 175-205-230, then had to make some adjustments based off how 230 was moving. Took 85% of my last heavy single a few months ago (250 instead of my all time best 270). So 215lbs for the E2M.
C. Scaled to 14lb ball and regular DU version. 6:11 / 6:20 / 6:25
D. Done
It’s been a minute! Welcome back! Solid start to the week!
A. Worked up to 145lbs and missed the last one twice (got angry)
B. Done
C. Done
D. 7:40, 8:09 8:35 (This one went bad real quick)
E. Done
Wall Balls get you?
I managed them well. In the first round did all 30 unbroken. I don’t have access to the 30lbs wb so did them with the 20lbs. I would say the toes to bar. My upper body strength is not quite good and I made some bad decisions this weekend so they kicked in and I feel heavy. ?
A) Worked to 95% today and last week. Stoked about that.
B) solid reps at 85%
C) scaled the wbs, dubs & ttb count down just a bit to achieve and maintain an unbroken stimulus that was uncomfortable but that I was able to properly maintain all three sets! Very good call. I felt really good every set. Only tripped up once during the dubs and maintained pace on both the row and the bike.
D) Done!
Great adjustments Brooke! What a great start to the week!
A) up to 190 (95%) great snatch day
B) 265/305/340
5×4 @ 320
C) RX 5:30, 6:38, 7:42 this hurt a lot
D) done
Great start to the week!
A. 135-205#
B. Back wasn’t feeling great so went home
From Saturday?
Not sure…been on the run since Wednesday poor nutrition mobility to much sitting.
Understandable. Time to get back on track after the holidays ??
A. Up to 235
B. 245/285/355
325 across
C. RX
4:18/4:38/ then DNF got through 40 DU and had to make a run to the bathroom ? Finished the set when I got out
D. Done brutal!
? ??♂️
?
A- built to 100kg! Felt great
B- 135/145/160kg
5×4 @160kg
C- 5:02/4:58/5:07
D- done
Consistent! ?
A. Up to 185 but felt inconsistent. Probably take next time to just clean up my pull.
B. 245/275/305
295 for all 5 sets.
C. 6:05/6:29/6:31 WB: 15/10/5 T2B: 10/5/5 all three sets. D/U: just get it done
D. Done
Play with being patient from the floor to your knee. It will allow you to maintain a better position so you can sweep the bar back.
Will do! Felt like the bar got out in front and I was chasing it on a couple of the reps.
Built to 135- need to improve oly lifts big time!
5-245
3- 285
1- 315
5X4-300
6:37/6:45/6:38
Done!
Thanks Tino!
Always a pleasure! Lets start dialing in some lighter weighted and perfect positions. I would recommend getting some help from a coach with a good eye for the lifts.
Hello!!
A) 27 – 35kg (~ 90%). Failed my last set @ 36kg ??♀️
B) 5 x 59kg / 3 x 68kg / 1 x 76kg ( 70-80-90%)
Then 5 x 4@72kg (85%)
C) RX with Zeus Rope , Erg Bike and Echo Bike
8:47 / 8:59 / 9:08. The heavy DU got me today, don’t know why… I just couldn’t string more than 20 today…usually I can do at least 30 unbroken.
D) Done ?
Have a great day!! ?
Stay relaxed on those double under! Less arms more wrist and don’t forget to breathe!
????