A.
Four sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
45-60 seconds Front-Leaning Rest on Rings
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion including the rest period. 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 minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest 60 seconds, and then…
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
C.
Six sets of:
Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean
Rest as needed
Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.
D.
Every minute, on the minute, for 10 minutes:
Split Jerk x 1 rep @ 70-80%
(hold for 3 seconds in receiving position and ensure perfect footwork)
E.
In 15 minutes or less, build to today’s “”heavy””…
Back Squat x 1 rep
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single
F.
For time:
100 Front-Racked Barbell Lunges
(these may be performed either as walking lunges, or alternating reverse lunges)
A good goal would be to complete this using a barbell loaded to your bodyweight. For many of you, that goal will be unrealistic. Please choose a load that will be challenging, and if you find that the load you’ve selected becomes potentially unsafe, drop the weight down a bit and note how many reps were achieved at each weight. This workout is not meant to be performed quickly…it’s just a grind that we want you to get through, so choose the heaviest load you can safely handle.
Limited on time
B)87/94/101/108/116/123/126/130/135/138 – 138 felt HARD but could have done more if not fasted and fatigued.
C) 75kg
D) 70kg
Missed E & F but will do 100 front rack dumbbell lunges with 17.5kg dumbbells at home tonight 🙂
A. Done
B. 155,165,175,185,195
215,225,225,235,245(PR)
C. 145,150,155,165,175,175
D.145(1-5min),155(6-10min)
E. 325lbs!!! New PR ( 305 old-PR)
75% 245lbs
F. 8:35 @135lbs
A. Done
B. Up to 155kg, no misses, did all sets.
C. Progressed from 80kg to 100kg on last set.
D. Only two reps @ 87,5kg and had to stop, my left wrist(tendonitis) was hurting like hell..?
E. Up to 170kg(90%) wasn’t feeling any more than that. Then 3×3 @130kg
F. Skipped.
My wrist is all blown up. Ice and medication it is.. ?
A. Done
B. Up to 295#
C. Up to 225#
D. Up to 325#, then 3s at 245#
E. 7:48 @ 135#?
Short on time did:
E. Up to 340, back off sets at 255
F. 9:25 with 115
Thanks Tino!
A. 16:40 (Nose Breathing on AB is super challenging)
B. Up to 165lbs which is my PR, felt more solid, didn’t get so stuck like I usually do going up.
C. 125lbs (85%) focusing on mechanics
D. 105lbs
E. Didn’t feel going into a heavy BS today 🙁 .
F. Did 40 Reps at Bodyweight, WOW so hard. 60 reps at 85% BW. Grinding took me 14:24.
All the booty gains! ??
A) Done- didn’t time, only had access to assault bike and treadmill so did 25 cals and 400m run and plank from push-up position (60s)
B) up to 305
C) 165×2, 175×2, 185×2
D) 185 across- not great overhead
E) 345 for heavy single (5lbs under PR) 3×3@265
F) 7:14 w/ 135 (5×20) this burned lol
Thanks Tino!
Pleasure! Solid days work! ??
A) avg 3:30 a round easy pace
B 105/115/125/135/145
155/160/165/170/170
C) 110/115/120/125/130/135
D) 115/115/120/125/125/130/135/135/135/135
E) 205#
3 @ 155#
F) 10:45 115# did at 80%
A. Done
B. 195/215/230/245/260/280/290/295/305/310
C. 200/205/215/225/235/250
D. 245
E. Built to 345 then 260 for 3×3
F. 19:32 I started at body 180 (body weight is about 183) until 60 reps then scaled back to 155.
Good job getting through 60 at Bodyweight!
A. Complete
B. Front squat 205/225/245/265/275/295×2/315×2/335#
C. Clean complex 185-245#
D. Split jerk w/ pause 225-245#
E. Heavy back squat 335# then 3×3 @250#
F. 100 bb front racked lunges @ 135#
Solid day Bronco!
Getting ready for wodapalooza!
A. Done
B. Up to 255#
C. All sets @ 185#
D. 170# having issues with overhead mobility
E. Up to 280# / 3×3 @ 210#
F. Done @ 135# 8:10
Let’s dial in some good xtra overhead mobility and stability! ??
A) done
B) up to 355
C) sets from 225-255
D) 245 across
E) up to 385, 285 for 3s
F) started at bw (185) stopped at 35. Dropped weight to 135 and finished. Started to bother my left TFL and my right patellar tendon at my tib. Legs are going to be smoked tomorrow for sure
Dial in some extra recovery tonight and also hit an Epsom salt bath if you can! ??
A. Done
B. Up to 275, failed 285. Front squat has definitely regressed
C. Still can’t hold a front rack pain free so just did a second clean pull
D. Same issue so built to a heavy set of 5 push press
E. 315 then 245. Not sure what’s going on with my squatting
F. 185 for 16 then dropped to 155. About 12 mins. This was a good burn.
CREW!!
Please note that Today’s build to heavy front and back squat is NOT intended to be a maximum effort and more heavy for the day. Nobody should be missing or failing reps. Look at these more as a primer and not a 1-RM attempt. We don’t want you hammering your CNS. ???
I had never post my results but today i felt really good, i didnt hit a new pr but i did It a few months ago with the program! The lunges felt on fire, 19 min with #165 (75kg bodyweight).?? Congrats for the program!!!
Good to hear Daniel!
A. Done in around 22min
B. Worked up to 200lbs (same as Friday, stopped after the fourth set).
C. 125-145lbs
D. Sets 1-7 125lbs, then 130 & 135lbs
E. Worked up to 245lbs; 185 drop sets
F. 7:49 at bodyweight (115lbs). One of the few advantages of being a pipsqueak!
Crushed those lunges!! ???
A. 19:05. Done with 45 sec FLR
B1. 40/ 44/ 47/ 50/ 54 kg
B2. 57/ 60/ 62/ 64 kg
C. 37/ 40/ 42/ 43/ 45/ 46 kg
D. 5 sets @ 40 kg/ 5 sets @ 42 kg
E1. 77 kg (+1 kg PR) ?
E2. 58 kg
F. Done with 48 kg (80% of BW)
Time: 10:58
LEGS!!!! ?
Congrats on the PR but please see note above ?
Noted! ??♀️
A. Done
B. Up to 365 jumped to 395 and failed but actually felt good. Confident I’ll hit that
C. 225×2/245/255/275×2
D. 225×5/245×4/275×1
E. Up to 365 then 275
Back squat stinks compared to front squat always have ?♀️
F. 10:50 205# alternating reverse lunge
may not be able to walk tomorrow stay tuned
Ha! ??
See note above about today’s squatting.
Roger that! Figured as much but thought I was gonna make that lift only reason I went for it! thanks Tino!
A) done, longer than i expected 😀 B) up to 130kg, old PR is 135, today did it without belt, so i take it C) up to 100kg, felt solid, also satisfied D) done 100kg, 1-2 lift wasn’t the most stabil, so not the happiest, but the weight felt alright E) failed 140, 151 is current PR., but felt already so tired, so stopped 3 reps skipped, did some training in the afternoon Later… 200 cal bike erg for time E2’, inc. 0:00 10 stoh 50kg, 50 du Time: 19:36 Some lunges with bodyweigt, but not even close to 100…:D… Read more »
Solid work buddy. Please note that these squats are intended to prime and not max. We don’t want you hammering your CNS too much.
The last fsq was kinda the “dog pooping” form, so stopped immediately. By the bsq, i just didn’t have any more energy, so that was alright. Lunges…well the 100 lunges with bw (80kg) would have destroyed me for sure 😀 I’m already excited for tomorrow’s program.
A
Done
B
Up to
132/137/142/147kg (95% of all time max)
C
Did as E2
100/105/110/115/120/120kg
D
Up to
110/110/115/115/120kg
E
165kg (92% of all time max)
3×3 at 125kg
F.
Not able to complete. Had spent 1 hour 45 at this point rushing through the program. Knees all blown up.
Did some Bulgarian split squats without weight just to get some single leg activation.
Very intense session today. Too much volume for me.
Get some good food and sleep tonight to recover well! Good job hitting some high percentages today.
Today was a lot! B sure to continue to be smart and adjust accordingly. Also please note that the squats are build to heavy and not a max! These should be looked at more as primers to avoid to much loading.
Right! I’ll hold just a little bit back on the heavy sets.
Thanks!