A.
For breathing efficiency and movement qualifty:
30 Bar-Facing Burpees
50 Overhead Squats (20/15 kg)
1000 Meter Row
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.
In 15 minutes build to today’s heavy…
Enderton Front Squat Complex
x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)
C.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-2 – 55-60%
*Sets 3-4 – 60-65%
*Sets 5-6 – 65-70%
*Sets 7-8 – 70-75%
D.
Every 3 minutes, for 18 minutes (6 sets) for times:
18/12 Calories of Assault Bike
5 Cleans
Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
*Set 5 – 225/155 lbs
*Set 6 – 205/145 lbs
These may be power or squat. Move the barbell the fastest most efficient way for you. The goal of this portion is power output. If sets are taking you longer than 90 seconds, please adjust the loading.
E.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs
F.
Every 90 seconds, for 9 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
A. 7:33 Rx
B. 275#
C. 155/170/185/185/190/200/205/210#
D. 185(1:18)/185(1:14)/205(1:26)/205(1:29)/195(1:24)/185(1:22)
E. 1 set 20 kg
A. Done
B. 205
C. 145×2/ 165×2/ 175×2/ 185×2
D. 5@185
5@205
4@225
1@245
4@225
5@205
E & F. Couldn’t do it because of time
A. Done
B. 215lbs
C. 115,125,135,145lbs
D.
Set 1 135 lbs 1:36
Set 2 155 lbs. 1:45
Set 3 175 lbs. 1:54
Set 4 185 lbs. 2:15
Set 5 175 lbs. 1:58
Set 6 155 lbs. 1:50
E. Done
F. Done
A. Done
B. 245 felt pretty good aside from me being terrible at the double bounce
C. 135/155/166/175/190/200 went lighter on these because I haven’t cleaned in a while
D. WOOF – my nemesis has always been the assault bike. Managed the first two sets of 18 calories, but had to break it down to 15 for the remaining 4 – sets went 135/155/175/175/185/185
E. Done w/45# barbell
D. Didn’t have time for
A. 8:19 nasal only
B. Up to 100kg
C.
1-2 70-75kg ✅
3-4 75-80kg ✅
5-6 80-85kg ✅
7-8 85-90kg ✅
D.
60kg 1:14 UB
70kg 1:10 UB
80kg 1:13 UB
90kg 1:29 singles
80kg 1:17 UB
70kg 1:12 UB
E. Done 20kg barbell (????)
F. Done 32kg
A. Done
B. 275#, legs are sore from yesterday
C. Up to 225#
D. Scaled 20# down, fourth set hit me like a train ?
1:20, 1:30, 1:30, 2:30, 2:10, 1:54
E. Done
A. 9:06 Some mouth breathing
B. #245
C. #160, 175, 190, 205
D. #155 (1:38), 165 (1:37), 175 (1:45), 185 (1:57), 175 (1:47), 165 (1:39). Scaled off of 1RM C&J; 63%, 67%, 71%, 75%, 71%, 67%. 68-70 RPM/Quick single power cleans.
E. #95
F. #70 KB & 125’
All nose breathing next time 🙂
A. 10:31 feeling good with the breat for the nose
B. 265 for today’s heavy
C. 135/145/155/165
D. Scale to 15 cals and weigths 135/165/185/205
E. Done
F. Done
Moving well and feeling good!
A. 8:51
B. 315 lb
C. 160/175/185/195 lb
D. Scaled to: 155/165/175/185/175/165
E. Done
F. Done
A. Done
B. 130 kg
C 85/90/95/100
D. Done 70/80/90/100/90/80 I did all rounds in 1:30 or 2., the bike is in the second floor ??♂️
E. Done
Added challenge running to the bike!
A. Done
B. Built to 255
C. 165/175/185/205
D. Did a little prep for the MACC with my team tonight!
E. Done
F. Skipped due to time
Fun ????
This. Was. FUN!!! Loving this new cycle! Definitely felt my legs today. Felt strong still tho
A) 9:12Rx
B) up to 175. I don’t remember how heavy I did this when we did it a long time ago but this felt pretty good
C) 125/130/140/150 no belt and no misses
D) 1:20/1:16/1:24/1:38/1:32/1:22 Rx. Loved this one
E) done
F) done
Thanks Tino! Hope your day was awesome!
Legs will be feeling a little toasty this cycle but my hope is the get pretty damn strong! Another solid session!
I’m ready for that!! Was sore today but once I got moving I felt really strong in the legs. It was good sore so I’ll take it. Thanks Tino!
A)11:11
B)145lb complex
C)95, 100,110,115
D)115, 125, 135, 145(f) switched to 135 and had time for 3 reps, 125, 115…..this workout fired me up. I’m down in strength and ready to get back to where I once was.
E) done with empty BB
F)done with 53lb kb
Let’s get those strength numbers back up!
A- Done
B- Complex Fornt Squat
Done 110kg
C- 66kg 72kg 78kg 82kg
D- ajustes Load 155lb 165lb 185lb 205lb 185lb 165lb
E- and F Done ✅????
A. Done
B. Up to 120Kg; the double got me.
C. 76//83/83/90/90/97/97/103Kg
D. Scaled weight to 75/84/93/102/93/84Kg
1:25/1:36/1:45//1:55/1:49/1:30
E. 45Kg
F. 32Kg KB
?
A) 7:31
B) built to 315. This was rough
C) sets up to 250
D) 1:00, :55, 1:03, 1:10, 1:18, 1:03. Middle set I stayed at 225. That was rough today
E) barbell 65#. Too heavy for keeping that pace
F. Done with 50# DB. Too light
You had 245 🙂
A)done 11:04
B)worked up to 275
C)165/180/195/205
D)1:29/1:38/2:00/2:56/2:31/1:56 did cal row
M/31/151lbs/Missouri
A)8:57 slow on row legs a bit toasty from yesterday
B)Up to 150 had a little more in the tank next time.
C) 90/100
105/110
115/115
120/125
D) Bike cals RX scaled weights power clean singles all sets
1-85# 1:10
2-95# :59
3-105# 1:06
4 -115# 1:10
5- 105# 1:07
6- 95# 1:05
E) BB /55
F)Done
?
That was a fun one
A)done
B) 105 kg
C)60/60/65/65/70/70/75/75
D)15 cl bike/row and work with scaled option around 2:00
E)done with empty barbell
D)done with 32 kg ktb
Finally back after 2 week hiatus!
A. Done happy we’re continuing the nasal breathing
B. Up to 295 felt extremely heavy and I am not very good at the double bounce
C. 185:195/205×2/215/225/245/255
D. RX
:49/:49/:59/1:17/1:06/1:05
Ouch
D. Done
E. Done
Happy to be back but felt the effects!
Welcome back Bobby! Hope you had an awesome time in South Africa!
It was incredible! But happy to get back to real life now!