Mobility & Activation
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)
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 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 90-95%
C.
Every 10 minutes for 30 minutes (3 sets):
300 Meter Run (Assault Runner)
10 Thrusters (155/105 lbs)
15 Bar-Facing Burpees
20 Chest-to-Bar Pull-Ups
30/22 Calorie Bike Erg or Row
D.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Interval 2 – Dragon Flag Negatives x 6 reps @ 50A0
Interval 3 – Alternating Single-Leg Cross Toes-To-Bar x 20 reps (10 reps each leg)
A. Up to 85kg. Missed at 90kg
B. 110kg/130kg/140kg Then 140kg across all 5 sets
C. 6:48/7:02/8:30 rx. Cramped up pretty hard on the last round
D. Done
Make sure you’re staying hydrated David!
A) Up to 185#
B) 2s @ 335# , last set did 1.1
C) Still some discomfort with barbell front rack, change to KB thrusters @28kg
6:12, 6:34, 6:26
D) 2 rounds.
Quads were cramping up on the L-Sits?! ?
?
Two weeks I had the chance to compete as a friend got hurt and someone needed to fill his spot in a partner comp so I took last week off, but I’m so happy to be back ?
A. 135/ 155/ 165/ 175/ 175/ 175/ 185x/ 185x
B. Did 4 sets @135@32×2 because of the groin tear I have
C. 8:49/ 9:17/ 9:21
D. Done
Sorry to hear about your injury, good to have you back!please ease yourself back in and adjust accordingly for your groin.
One day behind schedule..had the flu so missed 4-5days..
A. 50/60/65/70/75/80/82,5/85kg
B. 132,5/152,5/172,5kg then 2×2 @ 170kg and 3×2 @ 160kg…first day back so I guess that explains it.
C. With 30cal row. Scaled the thrusters to 60kg and reg pullups..7.30/8.32 did two rounds, didn’t want to push too much.
D. Done
Good to see you’re over the flu!
Short on time did
A. Up to 155
C. 8:12 8:32 8:45 with two 30 cal rows, 135 and reg pullups
Fun workout thanks Tino!
Make sure you’re getting the the lifting and accessory work in Tim! ???
Hi Tino, this is the first time I post here
A. 165 Lb.
B. 255, 290, 325. E3MO3M 325Lb
C. 8:00, 8:58, 19 Cal. row. I died in the last round XD. I’m happy because I did all Thrusters unbroken (155Lb)
Welcome to the community Sergio!
That last round got you! Good job keeping the thrusters unbroken
1. 220 lb PRx2 (I reset in every set except the last one, I want to know If I could do 220×2 unbroken?)
2. 245/285/335 and 315 for the 5 rounds
3. Rxd but I did c&j for my tendinitis 8:00/9:00/22cal the last one kill me
4. Done
What an awesome day of lifting! Congrats on the PR double!
A) up to 135– happy with this! 125-135 is starting to feel like my sweet spot and I love it
B) 175/200/225, sets at 225#
C) 5:43/5:50/5:37 Rx
D) done
Thanks Tino!! Hope your weeks off to a great start!
Good to see those numbers coming back! ??
Thanks Tino!! I’m so happy with this!
Howdy!
Mobility and Activation. Done.
A. As we had a lot of pulling and OH work Friday and Saturday I needed to give my shoulder a little break today. Went Light, getting only to 135 lbs and focusing a lot on mechanics and squatting fast.
B. 120-140-160 and then 170 kg.
C. Thrusters at 135 lbs, did ring rows (hanging from the Pull Up bar wasn’t good for my right bicep today): 6:13-6:08-5:55.
D. Done. Interval 1 was a shit show! Lmao! On interval three fit only 16 reps.
Have a great day!
Bicep pain stemming from all the overhead work?
Three years ago I had a tear doing BMUs and then it was never the same. There’s something on the bicep tendon too and anytime I hold the OH position for longer that’s it’s used to it starts bothering a little bit (I’d say it’s seasonal… haha!). That said, kipping swings, especially back kips, angry it a little bit too… I’m telling you, my friend, never get old! Haha! I just need to take good care of it.
Haha trust me I have my fair share of injuries and I’m getting old too. Hey but it’s fun and I like pushing my body every day. I just need to do a little more mobility and maintenance:)
Looks like you’ve got things under control and continue to make the most of your sessions and stay healthy. ??
A. Skipped
B. 245/285/325#
3×2@325#
C. 300 m Run on TrueForm
10 S2O (175#)
15 BFB
20 C2B
30 cal Row (5:45/5:43/7:14)?
D. Skipped (had no time?)
???
Thank you Tino?
A)185(195 f.Snatch)
B)270/290/310
325×2
C)Modified
30 KB Swings 1.5 pood
10-Thruster@135
15-BFB
20- C2B
30- DB Snatches 55lbs
7:11
8:58
8:54
M&A: ✔️
A: 95, 115, 125, 135, 145, 150, 160 PR@2” BK, 165f
B: 180×5, 205×3, 230×1
B1: 245x2x5
C: Icy and cold out today. Used AB instead of running. Thrusters done at 135# 6:20,6:27,6:57. Row got me on the 2nd round and then burpees and CTB and rowing got me on the 3rd. Solid conditioning piece tho!
D: ✔️
?
Fun start to the week!
A. Done @135lbs
B. Done Finished with 345lbs
C. Done 300mts run, 95lbs thrusters (8:56, 7:00, 7:30)
D. Done
A. Done start at 115, finish 175
B. 245, 265, 315 and same Weight for the las 5 sets
C. 9:49, 4 cals (r2), 18 c2b at last
D. Done
A) Up to 170. These felt really rough today, probably due to having two Christmas parties this weekend and lack of sleep.
B) 265/305/335/345 for 5×2
C) 5:26, 5:56, 5:53 with regular pull ups and 135lbs. Running in 30 degree weather but it felt kind of nice ?
D) Done
#charachterbuilding
A. Up to 75Kg. Left shoulder is feeling a bit off today after this weekends high vol shoulder work.
B. 135/155/175Kg(92.5%)
175Kg(92.5%) x 2 for all 5 sets
C. Done Rx with run outside and 30 cal row.
6:08/6:24/6:35
D. Done
Last week had a lot of shoulders. Best be safe to get some good training in this week.
Love all the squatting and DL. The thrusters felt great today, so much power in the legs.
A. Up to 240 but missed the full snatch behind me..good miss
B. 255/305/345
345 across
C. RX but 500 meter ski instead of run. No runner and is too cold. Rowed 30 cal no bike erg
5:42/5:52/6:05
D. Done
Count it! ?
Lol That’s what I’m saying!
A. Had some technique fixes that needed to be addressed so I only worked up to 110#. But it looked really pretty !
B. 175-200-230# then for the E3M I stayed at 230 (85%). Per Vernon the good news is there is no hip shift on my squat, it seems to be only in a conventional deadlift stance.
C. In hindsight should have scaled from the start; first set overwhelmed me and I couldn’t finish so the last two sets I scaled to 85# and did a recovery pace row.
D. Done
Tell Vernon to send me a video of this shifting. Good to see it’s becoming less of an issue.
Question…Am i supposed to burn thrpught the superset as fast as possible or should I take my time and do the exercises correctly(tue faster i move the faster i shit on my form) under 10 minutes? And what is a good time for this that is not me just wastong my time for max gains/benefits in training?
Are you referring to the conditioning in C or accessory work in D? I’m a little confused as to the question.
A. UP to 75kg (PR is 83kg)
B. 5 X 105
3 X 120
1 X 135
E3MOM w\ 130kg
C. 7:26/ 7:42/ 7:56
Subbed run for 50 DU, because of the weather.
Thrusters w\ 60kg.
D. No time.
? ? ⛄️