A.
Every 6 minutes, for 18 minutes (3 sets):
25/18 Calories of Assault Bike
300 Meter Row
12/9 Calories of Assault Bike
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 15 minutes to build to a 10-RM Bench Press
Followed by…
Two sets of:
Bench Press x 10 reps @ 90% of today’s 10-RM
Rest 2 minutes
C.
For time:
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups
Rest until the running clock reaches 15:00, and then…
D.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Please note times for both.
E.
Four sets of:
Dumbbell Floor Presses x 10 reps @ 2111
Rest 30 seconds
French Presses x 15 reps @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes
A. 3:37/3:27/3:38 Rx
B. 205#
185/185#
C. Row 1000
50 FS(95#)
30 Pull Ups
I’m a few days behind here and don’t usually post results…call this my New Yr Lut ?
Hey guys.. it was a long break for me. Some big muscle issues, but happy to be back
A: assault runner for AAB
3:54/3:34/3:39
B: up to 165
C: skipped
D: just Jackie, because this is the first time I noticed my time for this one
7:37 min
D:
2x 20kg DB
15kg
5kg
Fun session!
A. Done
B. 45kg then 2×10 @40kg
C. 9.47
D. 8.11
E. 10kg, 15kg, 2kgx2
A. Done
C. 8:56
D. 8:36
E. Done
A) done
B1)165
B2)150×10×2
C)8:23 800m Run in snow no rower
C2)6:41 800m run
A Done
B 10RM 80kg
2×90% 72kg Done
C 09’00”
D 06’00”
E Done
A. Done – 3:26/3:19/3:20
B. Love that we are doing BP work; I need to ease into this because of shoulders. Going to let feel dictate load today. Looking forward to seeing this each week.
Up to 90Kg
80Kg (10/10)
C. 7:30; Strict C2B (10/10/10)
D. 6:09; Strict PU (15/10/5)
E. Done
You guys spoke and I listened!
A: ✔️ 3:26, 3:11, 3:08
B: 75×10, 85×10, 95×10, 115×10, 135×10. I have always had a weak bench haha
B1: 125x10x2
C: 10:40
D: 9:32
E: 35, 10, 10. 40,10,10. 45,10,10. 50,10,10
Excited to see if we can get that bench up!
A) 4:00/4:03/3:54
B) 95# Bench is not my jam haha definitely could get stronger here.
B1) 85.5
C) 9:45 a bit slow on row did thrusters in 10s
D) 8:02
Everything was a push today super busy night at work last night body hates me today ?
E) 25#db
Curl bar
10#
Have a great weekend everyone!
???
Good job getting your session in after a busy day at work!
Thanks now we do it all again tonight!?
A) done I still like the nasal breathing work
B) up to 100 then sets @ 90
C) 8:39 Rx I think I could have gone harder here
D) 7:40 Rx this is a 53 sec PR. I’ll take it. Haha
E) done
Thanks Tino!! Hope your weekend is awesome! ?
Damn!! You PR’d “Jackie” after doing the first portion!! Great work!
Have a good weekend!
A. Done.
B. 90lbs failed at 95! Not my strongest movement! ? 2×10 @ 80lbs
C. 9:33
D. 7:58
E. Done @ 25lb floor press
Let’s get you some bench gains!!
A. 4:50, 4:35, 4:10
B. 155lbs, 140lbs(90%)
C. 12:49
D. 11:58
E. Done
A. Done
B. 155
C. 11:32
D. 8:20
E. Done
Hope y’all have a great weekend ????
A. Didn’t manage the first round in 6 becauSe people kept trying to talk to me, other two done in about 5
B. 185×10, 165 2×10
C. 11:00 RX (still working on butterfly CTB)
D. 9:10 RX
E. Didn’t have time
Always a little frustrating when you get interrupted but you got the work done!
A. 4:45/4:43:4:42
B. Max reps: 175lb
Then 2 sets 145 lb
C. 9:00
D. 8:03
E. Done
Beautiful 1st week ?
A. Done round 1 and 2 in 4 min and the 3 in 5 min
B. 80 kg and 2×10 at 70 kg
C. 8:50/8:43 rxd
D. Done
A) Done, around 3:30 each set
B)Up to 185 then 167×2
C) Spent 30 mins working on butterfly chest to bar with a coach
D) Jackie 6:52 RX
E) Massive pump sesh lol
???
A) 3:54, 3:47, 3:44- love these nasal breathing pieces
B) 10RM- 190, 2×10 @ 175
C) 8:55
D) 6:55
E) done w/ 75lb DB floor press, 25lb x 2DB French press and 20lb DB kat raise- love the pump! Awesome day! Enjoy the weekend!!
Hello!!
A) Done 4:03 / 3:57 / 4:05 with 15 / 8 cal Echo Bike. Nose breathing only
B) 75lb then 2 x 10 @ 68lb
C) 13:55 RX (C2b always get me, need to get stronger)
D) 11:17 RX, total time 26:17
E) Floor bench: 25lb , French Press: W bar (30lb), Lateral raises: 8lb Dbs.
Loving this new cycle so far!! ?❤️
Have a great weekend! ?
You made it through the first week! Glad your having fun and excited for what’s to come!