Movement Primer
Every 90 seconds for 9 minutes (6 sets):
5 Weighted Box Jumps (step down)(Dumbbells by side)
5 Unweighted Box Jumps (step down)
Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps
A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 3 reps @ 85-90%
Rest 2 minutes between sets
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk
*Sets 1-2 – 65-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
D.
For time:
150 Foot Handstand Walk
20 Alternatring Single Arm Devils Press (70/50lb.)
6/4 Legless Rope Climbs or 30/20 Strict Pull-Ups
100 Foot Handstand Walk
15 Alternatring Single Arm Devils Press (70/50lb.)
4/2 Legless Rope Climbs or 20/15 Strict Pull-Ups
50 Foot Handstand Walk
10 Alternatring Single Arm Devils Press (70/50lb.)
2/1 Legless Rope Climbs or 10/5 Strict Pull-Ups
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.
E.
Every minute, on the minute, for 10 minutes (5 sets) of:
Minute 1 – 10-12 Front Rack Lunges (155/105 lbs)
Minute 2 – 20 Kettlebell Swings (32/24 kg)
A.165/225/255/235
B.155-175
C.175/185/195/215
D. 20:00
E. Done Rx , 3 sets
A. Last set of 3 @ 295#
B. 185# (90%)
C. Up to 225#, missed the last jerk
D. 100-75-50ft HSW, DB 25kg, Legless RC 12ft
These were 16:50
E. 135# lunge, 20kg KB
A. 225 245 1@275 1@295 3@275 these felt good
B. 135
C. 145 155 165 175
D. With 90/60/30 plank shoulder taps, 65# db, and reg pullups
15:15
E. Done with 115 for the fs
? ✅
Another work trip. Found a place for squats
Squats complete
Gymnastics = 13:46 rx (strict pull-ups)
Great to see you still putting in the work!
Primer: ✅
A. 185/ 245/ 275/ 255
B. All @165
C. 165/ 185/ 185/ 185/ 205/ 205/ 205/ 225
D. 26:20 (I went for the hard path and whose strict pull-ups)
E. Done
Monday pump session!
Indeed ??
A. Front squats 155/185/215/240/215
C. Hang + clean + jerk started at 65%/150 and worked upto 85%/200
D. 18:13 with rope climbs and 50lb db
HSW were 25ft increments first set of 150ub and second set dropped twice and last set I dropped once.
Solid start to the week!
Primer ✅
A) 115/150/165/160
B) 80/85/90/95/100 Not the percentages but still working back slowly to overhead
C) 115/120/125/130 all done with jerk
135/135/140/145 without jerk
Jerks felt good maybe should have not gone over 120 but it felt ok going to be a bit more cautious not going to heavy to quick
D) Did 45# plate overhead carry for Hs walk
Did strict pull-ups
And used 35# for devils press 13:28
Pull-ups took forever last we’re done with me ?
E) Used 95# for lunges wanted to move quickly with good form
24kg Kettle bell
Another step in the right direction ??
Thanks Tino happy to be getting some weight overhead again !
All lifting completed
D: shoulder taps and rope climbs 17:35
E: AKB swings, RX weight
?
Session 1
Warm Up Done DB 10kg
A Done 78kg 104kg 117kg 110kg
B Done 64kg 65kg 68kg 70kg 70kg
C Done 74kg 80kg 84kg 90kg
E Done Barbell 135lb 8-10 reps KB 32kg 15-20 reps
Session 2
D Done RX 18’00”
Great to see you made the most of today by being able to split the sessions!
Nice day ??
A:150; 195; 220; 205
B: 115-125
C: 135-175
D: 25 min shoulder taps & strict pullups
E: done for quality not time
Primer: ✔️
A: 145×5, 195×3, 225×1, 215×3
B: 150, 155×2, 160×1, 165×1
C: 155×2, 165×2, 175×2, 185×2
D: got a call at work so wasn’t able to get the rest done
Good job getting the lifting in at least! ?
Reduced % today. Feeling a bit stiff after a week off and moving.
A. 96/110/125/117Kg x 3
B. 72Kg for all sets
C. 85/90×2/95Kg x 5
D. Done for feel and completion with SPU and lighter DB
E. Done with lighter weights
Tough getting back into it physically and mentally. I’m a bit shocked that a week away made me feel so bad.
How did the move go??
Move went well. We are pretty settled but still have more to do. It definitely wasn’t rest the last week.
A. 185/255/295/285×3 Pretty sure 285 was the old 3RM. Definitely had 2 more reps in the tank
B. 175/175/185/185/195
C. 195/215/225/245 smooth and TnG
D. 18:28 rx with SPU. Just slow on the devils press today. Need to figure out how to make them faster
E. Done. Ouch.
Strong start to the week!
B. 165/170/170/175/175# Power Snatch
D. 13:57 Rx with SPU / HSW 25 foot increments
Did you manage to get the rest in?
No I’m re-injured my knee. Do not do exercises that bother the knee.Playing more with gymnastics
Warm up done
A. 225/300/335/329×3
B. 205/215/225/235×2
C. 225×2/235/245/255/265/275/285
D. 12:46 RX with legless rope climbs
Haven’t done rope climbs in a bit due to tendonitis but was able to push through it today
Hsw in 25 foot unbroken increments
E. Done
Good to see you got through those rope climbs!
Hey Tino out of today Tuesday or Wednesday which day would you say has the most volume or is the heaviest training day?
Today and tomorrow will be the heaviest training days
Thank you! ?
Warm up done
A) 205/270/305/290
B) 165/170/175/180/185
C) 180/195/195/205/205/220/220/235
Overall a great lifting day. I usually am bad from the hang but no misses!
D) Still no pulling due to my shoulder, so did:
150’ HSW
30 cal bike
100’ HSW
20 cal bike
50’ HSW
10 cal bike, 11:29
E) Done
Shoulder improving?
Yes, it’s very minor and doesn’t actually hurt in my shoulder – just the teres major muscle belly. Rest from pulling movements is really all it needs to heal. Another week or so and it should be fine.
??
Spent the last couple of days at home finally, so didn’t do any workout from the program, but did a few fun outside and team workout with friends.
Tested finally the 400 meter handstand walk as well, that was a fun one 😀
Hopefully I’ll be back properly from tomorrow.
Some interesting fact, I’m currently at 76.5 kg, which is around 4-5 kg lighter than i used to be ? I guess body did feel the breakup…
Good to see you got to spend some good time with your family! Now to dial in that nutrition and get back tjj on training ???
Really won’t have anything better to do, so hopefully we can get back on track ?
Well shit, today was a good day (w/ the exception of snatches) I managed to get through it ALL but took 105-120 mins haha. Crossover symmetry + hip primer A. 195lbx5/(225×2)/255×3/290×1/275/3 B. 80-90% = 152-171 155 – ✓XX 145X 140✓ – Lost some back, some fwd, just felt real heavy. Worrying my max is now just 155. C. 165/175lb. 185/190lb. 195/200lb. 205/210lb. No misses, split in split jerk was poor today but got em done. D. Scaled w. 18min Time cap. HS Hold Shldr Taps 3×30 20 ALT SA DP 50# – I think i could have handled the 70… Read more »
Damn good start to the week Corey! Keep it up!
eeyy!!!
Movement Primer done with dumbbells 12,5kg
A. 80/110/122,5/3x120kg
B. 80/82,5/85/87,5/90kg ??
C. 85/85/90/90/95/100/105/110kg ?
D. Done with Strict Pull ups and 22,5 kg dumbbell
Time: 12:48
E. Not more time