Keep the feedback coming with regard to the new cycle. I’ve made a few adjustments already based on what I have seen. We will back off front squats on Tuesday and move the Enderton complex to Fridays. We will also reduce the overhead volume a touch to make sure we keep those shoulder girdles healthy will all the pressing this cycle. Be sure to keep dialing in mobility and recovery, its as important as training!
Tino
A.
Every 2:30, for 10 minutes (4 sets) for times:
5 Burpee Box Jumps (30″/24″)
12/10 Calorie Assault Bike Sprint
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
C.
For time:
15 Bar Muscle-Ups
20 Strict Handstand Push-Ups to 2″/0″ Deficit
30 Back Racked Walking Lunge Steps (185/125 lbs)
20 Strict Handstand Push-Ups to 2″/0″ Deficit
15 Bar Muscle-Ups
D.
Three sets of:
Safety Bar or Regular Barbell Good Morning x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes
*If you don’t have access to a reverse hyper please perform band pull-throughs.
E.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball (heavier than last week)
Rest 2 minutes
A: 39/45/46/48
B: up to 200lb
C: no deficit 10:41
D: done
E: did this as leg activation for B
A. :53/:55/:58/:53 Rx
B. 185/195/205/215/225/235#
C. Did 25 C2B Instead BMU Everything else RX 13:09
D E skipped
A : 0:48-0:47-0:46-045
B: 70-73-77-82-87kg 88 (fail)
C: time 10:14 did 10 SHSPU each time
D done 8x35kg and banded pull throughs
E: back hurt did 2 rounds 1:30s /2 min rest d-ball 80Lb
Think this workout was short after a day of… where did the volum go? ?
A. Done
B. Up to 47.5 kg
C. Time: 14:10
– Bar MU Scaled to: 15 (Mix of) Dips ans strict Pull ups) (1:16)
– 20 SHSPU with 15 kg plate and Ab Mat
– 30 BRWL with 35 kg (8:33)
– 20 SHSPU with 15 kg plate and Ab Mat (12:23)
– Bar MU Scaled to: 15 (Mix of) Dips ans strict Pull ups)
D. Done
– 3×8 reps with 25 kg
– RH: No weight
E. Done
A. Between 1:10 -1:20 with 24″ and 15 cal row
C. 16:36 with ring mu, reg def pushups, 155#
D. Done with 155# and hip extensions
Thanks Tino!
??
A. Done
B. Up to 235#
C. Scaled to no deficit sHSPU, 135# reverse lunge. Still stuck at HSPU
14:10
D. Misread and unknowingly skipped this part?
E. Done
You owe me some accessory work! ?
Confession: I *almost* skipped today…. such a crazy long day and I was beat. But- no more of that! I promised myself (and I think you too ?)
It actually felt great tho!
A) done Rx w echo 1:08/ :54/ 1:01/1:06
B) up to 165 (86% of c&j) told myself I was staying light, not wearing a belt and focusing on mechanics. And it felt dang awesome tonight
C) 10:08 Rx
D) done
E) done
Thanks Tino!! Happy Friday!
Awesome! Thanks for being honest and awesome fricking work getting time the gym and putting in some solid work!! Proud of you!
Thanks so much Tino! And thanks for always encouraging me and giving a swift kick in the rear when I need that too! Haha
A. Forgot to record but about a minute each
B. 155/175/185/205/225/235
C. 12:01 with 155 lunge from floor
D. 95/115/135 good mornings and banded pull thrus
E. 30lb wallball
Haven’t been mentally myself the last 10 days or so. Was really nice to be back in it today ??
Great to see you’re mentally feeling better today! Nice work!
A. Done as prescribed, times between 1:23-1:30
B. Worked from 85-115
C. 9:56 (15 ring rows+15 bench dips, 20 seated DB bench press @20#, 30 back rack stationary reverse lunges, etc.).
D. Good mornings done at 55 and banded pull throughs
E. Done to 45# plate and 20/35 dballs
Ended up taking a rest day Wednesday and did a snowshoe yesterday with the little guy in his carrier as an active rest day. Happy weekend!
Ooo that sounds like a fun day. My California kids don’t even know what snow is! ? ⛄️
A. :48/:44/:42/:45 Rx
B. 255# (missed the jerk at 265#)
C. Did the class wod today.
D. Done with 45# and banded pull through
E. Done with 85# bag
A. :58/:57/:50/:50
B. Up to 105Kg; missed PC at 110Kg but got the HC and jerk
C. 13:30. Scaled to 10 no deficit SHSPU; right shoulder is sore and achy today. Everything else Rx.
D. Done
E. Done
Great programming so far this cycle. Thank you for listening to and incorporating feedback.
???
Did Wednesday’s yesterday.
A1. 75×3, 85×3, 95#x3
A2. 105×3, 125#x3
B. 160x3x3, 170x3x3, 180#x2x2
C. 100#x6x3
E. 7 sets using 3 MUs, 4 OHSs @ 125#, 10 T2Bs
Today:
B. Built from 135 to 185# for PC+HC+J Complex
C. 15:49 using 0” deficit and 125# bar. No breaks on the lunges. Did all the reps.
E. 2 sets done.
Good job getting in Wednesdays work! Just hope you weren’t to sore going into today’s fun!
A: 45s, 43s, 35s, 36s
B: 135, 155, 165, 175, 185, 195. All of these felt good!
C: 16:00. Happy with my BMU went 8,4,3 then 5,3,3,4. HSPU uses abmat and 45# plates so it had a slight deficit. Those took the most amount of time. Lunges done with 155. Probably should have went for the 185
D: 65# BB, Green band for pull throughs
E: Grey band between the rig with a 25# ball! Those were painful ??
??
A) :43,:42,:40,:39
B) worked up to 300. Heaviest I’ve power or hang cleaned in awhile
C) Rx 9:48. Both sets of muscle ups unbroken. The 2” def on shspu stopped me dead in my tracks. Big weakness. I was down to doing singles
D) 135 for good mornings. Did band pull throughs
E) done with 30# wall ball and green band. Awful haha
Great days lifting! Awesome job hitting 300!
Awesome that you are taking feedback into consideration thank you Tino!
A. RX :38/:34/:36/:33
B. Up to 245 kept it light
C. RX 7:44 those strict deficits hit me hard
Bar mu ub/10-5
Sdhspu 10-5-5/5-5-4-3-3
Lunges kinda slow
D. Done
E. Done
??
A. Done w row
B.135, 185, 225,255 ,275,290
C. Nursing a rip so done as ring mu. 13:04
D. Safety bar and band pull through
E. 30# ball w march on squat machine?
Awesome that you have a belt squat machine! ??
For sure! One of our members had shoulder surgery and bought one for the gym to where he could still squat. Haven’t played with it much yet
A) :54/:50/:50/:48
Accidentally did every 2 minutes because apparently I can’t follow directions ?
Good warm-up
B) 105/115/125/130/135/140 did without dropping
Happy powers are coming back!
C) 11:08
Shspu to 1 abmat those took me a minute today
Lunges used 95# could have gone heavier next time.
D) 75×3 kept it light these always feel funny so I’ll build up.
110 on reverse hyper
E) 40# Ball no bag available
??♂️??♂️?
A. Done
B. Done up to 225
C. Done 21:12
D. Done
E. Done
Scale to kipping hspu with Deficit and 135 for the lunge
Be safe with those kipping. No need to ram your head into the floor unnecessarily if you’re not needing to practice the movement for competition. Be nice to your spine!
Ok coach I Keep that
On the PC+HC+ Jerk are we dropping the bar between the Power and hang?
You can if you would like
Hello!! A) RX with Echo Bike – 1:05 / 1:08 / 1:11 / 1:10 B) Up to 47kg C) 13:58 scaled to: 6 BMU (assisted) + 9 Burpee Strict PU 15 SHSPU – Abmat Lunges @ 80lb 15 SHSPU 6 BMU (assisted) + 9 Burpee Strict PU D) Barbell GM @ 65lb , Reverse Hypers @ 90lb E) Done with 20lb Medball at the Belt Squat Machine (rigs not available) Loving this cycle so far! Body is more adapted this week, everything felt better! ❤️ This year I’ll get my BMU unassisted! I’m close but still need to get a… Read more »
That is a fantastic goal and love seeing you put it out there that you are going to accomplish that!