A.
Two rounds of:
400 Meter Run or 500 Meter Row
15 Banded Air Squats
30 Double Unders
15 JumpIng Air Squats
30 Double Unders
20 Wall Ball Shots (20/14 lbs)
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 20 minutes to build to 90-95% of your 1-RM Back Squat
Followed by…
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92%
Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.
C.
Build to today’s 1-RM Snatch from 2″ Below the Knee
(pause 2 full seconds in the starting position before snatching)
Followed by…
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ today’s heavy from below the knee
D.
Complete as many rounds and reps as possible in 10 minutes of:
12 Box Jumps (24″/20″)(step down)
9 Muscle-Ups
6 Squat Cleans (225/155 lbs)
Rest 5 minutes, and then. . .
Complete as many rounds and reps as possible in 10 minutes of:
21 Deadlifts (225/155 lbs)
15 Strict Handstand Push-Ups
9 Box Jumps (30″/24″)
E.
Three sets of:
Strict Wide-Grip Pull-Ups x 8-10 reps
(add weight if possible)
Immediately followed by. . .
Max Reps of Wide-Grip Pull-Ups
(aim for 8-10 reps – add resistance or band assistance to achieve that rep range in an appropriately challenging manner)
Rest 60 seconds
Dumbbell Z-Press x 8-10 reps @ 2111
(stick with the tempo and full range of motion)
Max Reps of Strict Ring Dips @ 1111
Rest 90 seconds
A. Done
B.@305
C.@165
D. 2rnds+ 17 reps SC @185 lbs
2 rnds
E. Done
A) done
B) up to 235 then 230 x 6. Back squats have felt awesome lately
C) up to 120. Stayed here to watch the shoulder and move my feet
D) 3+15 Rx but bar MU
3+12 Rx
E) done
Thanks Tino! Hope the rest of your weekend is awesome!
How’s your shoulder?
Hope you had a great 4th ?? ?
Thanks Tino!! You also!
A. Done
B. Up to 176Kg(92.5%); missed at 185Kg
171Kg(90%) x 6
C. Up to 70Kg; EMOM at 70Kg
Didn’t feel that good on these. Tired, slow, and weak in the legs, back, and shoulders.
D. Rx
3 rnds
2 rnds + 15DL; SHSPU took forever
E. Done
Body and mind were fighting against me. Will power was all that was left to complete today. Definitely tired mentally and physically and looking forward to a rest day.
Looks like life and training has caught up on you. Maybe time for a physical and mental reset for a couple of days??
Definitely life nipping at my heels. I will need to rest up tomorrow. Don’t like missing training because those are my escape and reset days; even if they are reduced effort. Training helps me stay centered and focused on everything else. It is part of my life and and missing it throws everything out of balance. Professional in the game of life right.
I feel you but I’ll also be the first to call you out. Deduce the loading And intensity tomorrow and Tuesday if you still feel off then hit the back end of the week hard! ??
A) ✅ B) Up to 205# still working off lighter percentage but feeling solid no belt EMOM6 200 C) Up to 120 12 EMOM 120 all sets 4 fails wasn’t staying tight Happy to hit this for 8 D) 12 box jumps 20” Scaled to 5 Muscle ups 6 squat cleans @ 125 3 + 11 21 deadlift 155# 15 SHSPu to 1 abmat 2 sets UB next time I’ll do it without the abmat just trying to build back 9 box jumps 24” 3 rounds Legs were toast E) ✅ Used 25# for z press Ring dips 6/6/6 Body… Read more »
Have an awesome weekend!
Hello!!
A) Done
B) Up to 178lb then 173lb for the EMOM. Failed the last rep.
C) Skipped
D) 2 + 5 ; 95lb Barbell (80%) and Burpee Ring PU
2 + 16 ; 115lb DL and 1,5” raise for the SHSPU
Legs were so dead from yesterday’s, everything was slow specially the box jumps
E) SPU (WG): unweighted 3 x 8 reps
Banded assisted: 10/11/12
Z – press: 20lb 3 x 10 reps
Ring Dips (light band): 11/ 12 / 12
Happy 4th of July! ??
Be smart , be safe, wear a mask ?
? ??? ??
A- done
B- up to 170kg
160kg
C- up to 90kg
D- skipped didn’t know gym closed at 12:/
E- done
Ran 6 miles, and then finished with a 2 mile brisk walk cool down. My wife wanted to run, so that’s what we did today.
Happy wife happy life!
Legs were sooo dead…
Back squat up to 240/6×1 225
Skipped snatch
3+5 box jumps and 4+ 4 deadlifts this was fun but horrible lol
You’re legs are fine ?
Have a great weekend!!
A. Done
B. 405/365#
C. 260#
D. Did the Saturday Park WOD for my gym(a little less intense than this, still not totally there)
Fun finish to the week!! Good to see you’re you’re outside and having fun!
Hit the class today.
Every 15 mins for 45 mins:
400m run
50 wallballs
30 T2B
400m run
6:50/7:10/7:25
Haven’t done a wallball since Feb so happy to keep them all unbroken.
C. Before they kicked me out: Up to 185 and 185 across. Felt a tad heavy after the class wod.
Happy Independence Day to all you Americans!
Fun!!
Happy Independence Day!!
A) ✅
B) ✅ stoked I was able to hit 205# today without issue, but stopped to be smart. 185# for 6mins
C) ✅ excited I hit 105# for the first time in months, but 8/12 for the EMOM
D) Did not do
E) ✅ fun, and always enjoy this part!
?? Happy Independence Day to all!
Have a great weekend! ??
At the beach so threw a lil something together
For Time:
25 Wall Balls 30#
25 Shspu
50 Wall Balls
25 Shspu
25 Wall Balls
Rest 5 Minutes
2 rounds
25 Burpees
50 Push Ups
25 medball squat clean 30#
Awesome to see you still getting this in! Have a great time at the beach! ? ☀️ ?
Thanks Tino! Had to get a little fitness in! Now time to boat and have some fun, happy fourth! ???
A. Done
B. 365# (90%)
C. Up to 225# emom at 225#
D. 2 rds/ 2 rds + 21 DL
Great to see you keeping up the consistency! Solid finish to the week!
No barbell today so got creative to get the volume in..
A) Done (goblet squats for wall balls)
B) Three rounds:
400m run
150’ handstand walk (19:20)
C) Outdoor class partner wod at the gym…
P1: 120 cal row
P2: AMRAP while parter is working
10 Dball cleans (150)
10 Dball squats
D) Todays part E… Pump sesh
Great work dude! Adjusted to get a damn good session in and even a pump! ??
A. Done
B. Done @147kgs (based on 160kgs)
C. Skipped (no snatches)
D1: 2+23 @90kgs barbell (82%)
D2: 3+16 Rx
E. @green band / 2x20kgs DBs
1. Set: 10/11 – 9/5
2. Set: 10/9 – 8/5
3. Set: 8/8 – 8/5
Fun finish of the week! ??
Another great training week! Great work Andrej!
Yes thx, btw my pecs are dead after yesterday’s DB bench press drop sets ?? Have a great weekend ?