A new training cycle begins on Monday, January 6 and will focus on helping athletes prepare for the second International Online Qualifier of the season – in which athletes can qualify for at least FOUR sanctioned competitions. Training is always more fun with friends, so please let them know there is no better time to get started!
A.
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Barbell Overhead Squats (20/15 kg)*
10 Burpees Over the Erg
*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.
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.
Take 20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
C.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 73%
*Set 2 = 1 rep @ 78%
*Set 3 = 1 rep @ 83%
*Set 4 = 1 rep @ 88%
*Set 5 = 1 rep @ 93%
*Set 6 = 1 rep @ 97%
*Set 7 = 1 rep @ 101%
*Set 8 = 1 rep @ 101+%
D.
Three sets of:
Single-Arm Shoulder Press x 6 reps
Rest as needed
E.
Three sets of:
Strict Stationary Dips x Max Reps
Rest as needed
F.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
A. Done 3:14/ 3:12/ 3:09
B. 60 kg (90%). Failed at 64 kg (95%).
C. 50 kg (97%). Failed jerk at 63 kg (101%)
D. Shoulder press @ 12.5 kg db
E. Max reps stationary dips: 8/ 8/ 8 reps
F. Done. 0.5 kg plates on GHD Hip extensions.
A. 4:20, 4:30, 4:31 B. #290. 305 attempt (101.6%) C. #178, 190, 205, 217, 227, 237 missed three times. [245 = 1RM (7/5/19)] D. Done. #30 DB. E. 15, 12, 10 F. Done, “Y” Hip ext. w/#5 ea. arm. *Not mouth breathing is tough! Awhile back my muscular therapist started having me do breathing exercises. It was eye opening. I’ve become invested in the importance of breathing; as silly as that might sound. Your programming has been so good to follow and as I recently heard about breathing things, you have posted exclusively breathing through your nose while exercising. Additionally,… Read more »
A. Done 2:54/ 2:59/ 3:16
B. Up to 315 ( this is my pr)
C. 225 my last pr was 245
D. Done
E. Done
F. Done
Up in Iowa hanging out w some friends for New Years. Just did whatever they programmed.
3 position clean up to 300
For time
3@275 (90pwrcent) of clean hit
6@245
9@205
12 @185
W a partner 3 rds for time break how you want
35 ctb,30 ctb,25 ctb
30,25,20 dB snatch 70#
30,20,10 s2oh 185,205,225
14 burpee dB step overs
40 cal assault bike
Did the trick
A. 2:52 / 2:42 / 2:57
B. RM Front squat 345lbs (PR previous 315lbs ?)
C. RM C&J 245lbs (PR previous 255 ?) I need more C&J in the program
D, E, F. Skipped
Congrats on the Front Squat PR! Now to get that Clean & Jerk up in the next cycle! ?
A) 2:47/2:35/2:37
B) Front squat up to 170# post injury PR going off 165# old 1RM 195#
C) 155# Haven’t hit that weight in a while failed 160 going off of 165 old 1RM 170#
D) 25#
E) 9/9/11 focused on maintaining good form instead of banging out more reps.
F) Done
Happy New Year everyone!
Solid way to finish the year! Excited to see what 2020 holds!
Happy New Year!
New Years Day here in NZ
A. 3:25/3:18/3:16
B. Up to 150Kg(96%); tired legs and core today
C. Up to 105Kg(87.5%); these didn’t feel good at all today so I stopped. My cleans are generally a mess right now.
D. Done with 17.5Kg
E. 20/22/20
F. Done
Happy New Year to all.
2020, the year we get your clean back!
All the best for 2020!!
Happy New Year
A. 3:17/3:10/3:04 Rx
B. 225/240/255/270/285/300/320PR!!!/330#PR!!!?
C. 187/200/215/225/240/250 missed J/260#PR!!!/265#PR!!!?
D. Done with KB’s Bottom up 35#
C. Skipped
F. Done just GHD
Happy New Year Tino!!!???
What an awesome way to finish a great year!!
Happy New Year!!
Thank you ???
A) 3:05/3:18/3:13 Rx
B) up to 205 (95%). I just wanted to go heavy and listen to my body. This felt good and no tweaks this time!
C) up to 170 (90%). Same deal here. Felt good tho
D) done
E) done
F) done
Thanks Tino!! Happy New Years Eve!!
Wishing you all the best for 2020!
Same to you, Tino! ✨?
A. 3:54,3:45,3:45
B. 245lbs(same PR)
C. 195lbs (same PR)
D. Done
E. 16,16,10
F. Done
Solid day of lifting!
Thanks, I’m going hard in 2020!!
A. 3:11/3:10/2:58
B. Built to 320#
C. Built to 280#
D. Done 50#
E. 18/18/15
F. Done
Happy New Years Jacob!
Same to you Tino!
B) PR front squat. 171kg 377 which is a 10lb PR
C) cleans felt like crap. Timing felt off and sloppy. Managed to clean 325 (98%). Jerk wasn’t even close
D done at 50lb
20,18,18 dips
E) ran out of time
Congrats on the PR Jesse! 98% aint to bad considering it felt sloppy.
Wishing you all the best for 2020!
A) 3:35, 2:55, 2:58
B) Up to 335 for a 10lb PR! Failed 345.
C) Up to 260 for a 5lb PR! Also hit a clean at 265 (10lb PR!) but failed the jerk.
D) 50lb db
E) 15, 12, 13
F) Done
Great way to end 2019
h hell yeah!!! What an awesome finish to the year!!!!
Happy New Years dude!!
Thanks Tino Happy New Years to you too!!
A. Done
B. 275, 300X
C. 185/ 195/ 205/ 220/ 235/ 240/ 255x
That was as far as I could get today, need to run for some last minute errands.
Wish everyone a successful and healthy 2020, may you all have lots of blessings.
Good job sneaking this in!
Happy New Years!!
Hello!! Happy last day of training for this decade!!!!
Yesterday I was indisposed so I took a rest day (not serious… only female issues ??♀️). I’m one day behind. Did yesterday session but I’m still not feeling great.
A) Up to 48kg for a heavy Snatch High Pull
B) 60 – 68 – 76 – 78 – 80 – 80 – 81 -81 kg (95%)
C) Same scaling than last time. 20” box
November 18th : 9:15 – 9:32 – 9:45
Today: 8:05 – 8:20 – 8:37
D) Done.
Happy New Year’s Eve!! See you next year!! ?
Good to see you were feeling better to train. Hope to see you back to full healthy going into the New Years!!
A. DONE
B. 80kg (PR)
C. 55kg
D. DONE
F. DONE
Congrats on the PR!!!
??! A. Done with back Squats – still can’t go OH. B. Worked my way up to the point my bicep tendon started to bother me due to the pressure of the barbell on the front rack. Did 150 kg but it started to bother me a little bit. Could have gone heavier for sure, it felt pretty good for 95%, but I decided to be smart and stop there. C. Skipped. D. Did my shoulder rehab protocol. E. Did Push Ups instead. The angle of the dip still stresses the shoulder. Will be back soon. F. Done with some… Read more »
Try to rest that bicep tendon the rest of the week so that you go into the New Years feeling healthy and ready!
?
Happy New Years!!!
B. 185×3, 200×2, 215, 230, 240, 250(beltless), 265–100%, 270(f) Hit my lifetime PR. 5# heavier than when we last tested front squat. Very happy with this!
C. 155, 165, 175, 185, 195–90%, 205(f), 205(f) Need to work on Cleans.
D. 25×6/6, 30×6/6, 30#x6/6
E. 10, 12, 10
F. 2 sets done.
Happy New Year’s!!! My resolution is to continue growing my physical health. Thank you for keeping me accountable!
Happy New Year!! Awesome to have you a part of the community and help you on your fitness journey. its been a pretty awesome ride so far!
I have been doing Mon wods on Tuesday bc it’s jus more feasible to fit it in the hour and a half C. 6:39/6:54/7:03…. 40 second faster overall faster haha not bad considering how much less wodding I have been doing lately. Last two weeks- snatch up to 97%, PR clean 208, PR jerk 223, 100% clean and jerk (but PRd my no belt c&j ???♀️) Not a perfect linear line up but Excited to keep working on becoming a more proficient lifter over the next few weeks ! 2020 goal- figure out how to be more efficient with the… Read more »
I didn’t realize people still “woded” and I never knew there was such thing as a ‘no belt” clean & jerk ?
Great work Brooke! Excited for what’s to come in 2020!
1 mile bike up and down, 0.58 mile run trueform – nose breathing, glute work, shoulder work, strict pull ups 2/2 (40#), BTN 3/3, Supinated grip 4/4, Push ups 10/10, V ups 15/15, 40# wall balls 20 B. 225, F at 245 C. 205, F at 225 – This has been max and got this during the Open. Happy that I was able to pull and rack it on each attempt, position was off and kept dumping it forward, but happy with pulls That’s it for today. All in All a good year of lot more running, learning new things,… Read more »
2019 was an awesome year, here’s to making 2020 even better!
Absolutely! Thank you