A.
Three rounds for For breathing efficiency and movement qualifty:
400 Meter Run or 20/15 Calorie Assault Bike
20 Russian Kettlebell Swings (32/24 kg)
10 High Box Jumps (Step Down)
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.
Every 3 minutes, for 15 minutes (5 sets):
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)
*Sets 1-3 = 1 rep @ 85% of 1-RM in this complex
*Sets 4-5 = 1 rep @ 90% of 1-RM in this complex
C.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
D.
Complete FOUR sets, each against a 2-minute running clock of:
25/18 Calorie Assault Bike
Cleans x Max Reps
Rest 2 minutes
Loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
These may be power or squat. Move the barbell the fastest most efficient way for you.
E.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
A. 10:24 Rx TrueForm /30” Box
B. 235/250#
C. 170/175/180/185/190/195/200/205/212.5/225#
D. 250m Run TrueForm
Cleans x Max reps (185#) 7/9/8/9
E. Done 1 set
A. Done
B. 67.5kg and 72.kg
C. 55kg, 60kg, 62.5kg, 65kg
D. 7,5,3,2 same cals 55kg, 60kg, 65kg, 70kg
E. Done
A. 11:28
B. 275/275/275/285/285 lb (love that)
C. 160/175/185/195 lb
D. scaled to 165/175/185/195 lb
reps: 5/4/3/2
E. Done
A: Done
B: 85kg and 90 kg
C: 60,65,70,75,77.5,80kg
D:
60kg-7
65kg-6
70kg-6
75kg-5
E: done
Any suggestions on the % of the clean weights of D?
A. Done
B. 205, 225lbs
C. 135,145,155,165 lbs
D.
Set 1 3 rep @165lbs
Set 2 3 reps @175lbs
Set 3 3 reps @ 185lbs
Set 4 3 reps @ 200lbs( new PR)
E. Done
A. Done
B. 102/110Kg; felt a lot easier today than when we set 1RM; I recall I wasn’t feeling great when we did 1RM.
C. 90/95/100/105Kg
D. Done Rx – 7/5/4/2; too slow on transition; all fast singles PC on the first two sets then C on last two sets
E. Done
Cleans felt good today for the first time in a long time. Looking forward to what’s to come.
Finally!! Been chasing that comment for a while now. Let’s make sure they continue to improve! Solid work!
A. Done 11:45
B. Done 225/ 240
C. Done 155/ 175/185/ 195
D. Done scale at 20 cals
Set 1 – 5 cleans 165lb
Set 2 – 5 cleans 185
Set 3 – 4 cleans 205
Set 4 – 1 clean 225
I’ve to scale because 245 its my pr hahaha ?
E. Done
Let’s get that strength up so we can get you moving those heavier loads! ?
Ok coach hanks!!
A) Done
B) 225/235
C) 155/175/185/205
D) Scaled to 155/175/185/205 5/5/5/3
E) Out of time
A) done
B)235(set1-3) 250(set4-5)
C) 200/220/235/250
D) did a 20 cal row
185×7
205×5
225×3
245×2
THIS WAS FUN!!!! All of it! ?
A) done I love these. I feel like I learn how to control my head and mind doing this. And then I’m calmer and more focused in my workout
B) 155/165
C) 130/140/150/160
D) 7/7/5/5 Rx and echo bike love these!
E) done
Thanks Tino! Hope your day was awesome!
Looks like you sandbagged the cleans on set 1&3 ?
I plead the 5th ?
I could have gone harder on all of them I’m pretty sure…..
A. Done
B. 160, 180
C. 135, 155, 175, 180
D. Done (scaled to women weight) 5, 5, 4, 3 ?
E. Done
Back getting there day by day!!!
Money in the bank! ?
A. Done
B. 215/235
C. 190/205/225/235
D. 5/5/3/1 Rx
E. Done at 65# and jumping with no weight
A) done
B) done at 265, 285
C) worked up to 255. Missed 265 on the high hang. Legs are smoked
D) 10,8,6,4. Happy with how this ended up considering how heavy my legs felt today
E) done
? ? solid push now time to recover!
A) 9:54 steady pace used bike 24” box
B) 1-3 127.5/130/130
4-6. 135 x 2
C) 1-3 – 100/105/107
4-6. – 110/115
7-8. – 120/125
9-10 – 130/135
D) 85# x 8 reps
95# x 8 reps
105# x 7 reps
115# x 5 reps
Just used same weight as last week saw your post after Tino thanks for the quick response. Also I think that assault bike was trying to kill me today ?
E) 25# dumbbells
No weight
I hope you didn’t let that assault Bike kill you!! ? ?
I survived ?
A. Done. Getting easier. Not having to rest in between sets so much. Guess PACING is getting better and a little faster.
B. 125/130
C. 85 x 3/90 x 3/95 x3/100 x1
D. 5 x 95/7×105/4×115/5×120, started heavier than last week and made it to 120 this time. Last week was only to 110.
Nice job on the nose breathing work!
What percentage should we use for the conditioning 165 is my 1RM
65/70/75/80
A. Done
B. 250×3/265×2 need work on double bounce
C. 195/205/215/225×2/235×2/245/255/265
D. RX
14/10/7/4
Some touch and go some singles. Was hurting on that final round
E. Done
Great push bobby!!
Thanks Tino! Had to get a little redemption after yesterday
A. Done
Clean and jerk – Done
Enderton Squat – Done
D. Rx – 5, 6, 5, 4 – slacked when I got off the bike on round 1, whoops.
A. Done with run
B. Been having some quad tendon issues for the past week or so. I think it’s from all the squat volume and not having time to mobilize after. Just gets really stiff. I feel it when knee is at 90 degrees (bending, in a squat, etc). lIt’s tolerable but elected to do some exercises to help with this instead of front squat. Any ideas on exercise for this or just general advice?
C. Done all as power. 195,200,205,215,220,225,235,245,255,260
D.10,10,5 (issues turning on bike), 6
E. Did 5×30 sec sandbag hold
When you get up and go to bed spend 10 minutes mobilizing. Make it the first and last thing you do. Try to get up and walk for 20 minutes 2-3 times per day. Sit in. squat hold for 60 seconds 2-3 times per day. Stay hydrated and if all else fails rest!