Primary Session
Movement Primer
Every 6 minutes, for 18 minutes (3 sets) of:
30 second Nose-to-Wall Handstand Hold
15/10 Calories of Assault Bike
15 Dumbbell Front Squats (50/35 lb DBs)
30-60 second Nose-to-Wall Handstand Hold
15/10 Calories of Assault Bike
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.
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 92-95%
Remember, this is 92-95% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.
B.
Every minute, on the minute, for 12 minutes:
Hang Snatch + Snatch @ 75-80% of 1-RM
C.
For time:
10 Cleans @ 65% of 1-RM Clean
10 Cleans @ 70% of 1-RM
10 Cleans @ 75% of 1-RM
10 Cleans @ 80% of 1-RM
Use one barbell switching out your own plates. Move the barbell the fastest, most efficient way. Please note both your time and the load used.
D.
“Strict Nicole”
Complete as many rounds and reps as possible in 20 minutes:
400 Meter Run
Max Unbroken Reps of Strict Pull-Ups
Strongman Option
A.
Four sets of:
30 seconds of GHD Sit-Ups
30 second GHD Supine Hold
100-Foot Farmer’s Carry (100/70 lb DBs)
100-Foot Handstand Walk
100-Foot Sandbag Carry (Heavy)
Rest 4 minutes
B.
One set of:
600-Foot Prowler Sprint
(no stops, no walking)
Running Endurance Option
For time:
Run 1600 Meters @ 80% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 80-85% of 5k PR pace
Rowing Endurance Option
Five sets for distances:
6 Minutes of Rowing
Rest 2 minutes
The goal is to keep each of your five sets within 50 meters or so of each other. To do so, you’ll have to be smart about pacing your first 2-3 sets. Steadily increase your perceived rate of exertion in each set to maintain consistency in your output.
A) 205 lbs
B) 120 lbs
C) 5:15 @ 105, 115, 125, 130
D) 51 reps – 11, 10, 11, 10, 9, finished on the run ah!
??
A.Back Squat 105kg
B. H.Snatch+snatch 42,5kg
C.55kg 9-1 0:36
60 kg 3-3-2-2 2:03
62,5kg singles 3:50
67,5kg singles 5:57
D. 60 reps
14-21-32-42-51-60
Solid days work Jolanta!
Emom 6 min
@ 185kg
Emom 12 min
105kg
Por tiempo:
100kg
110kg
120kg
130kg
Tiempo: 12:45
Amrap 20 min
Rep totales 72 rep
15-15-15-14-13
Great work on those pull-ups!
Out of town with limited time and space.
Back Squats at 305, 305, 310, 310, 315, 315
Snatch EMOM: 155×4, 160×4, 165×4 – no misses and the best snatch day I’ve had in awhile.
Stopped there and finished on a good note. My hamstring was a little warm after Thursday (cleans) so doing extra mobility over the holiday weekend and catching up on sleep/rest.
Great work getting this in while away! How you had a great Christmas!
Primer: done
A.
Did 6 front rack lunges at 105kg every 2 min for 12 min.
B.
Did the emom @65 kg should have been 75 but i wanted to go without any for once.
C.
85 kg 95kg 95kg 105kg
In 12.40
I just couldnt push myself on this workout.
D. Im going to do this one later tonight cant do any pull ups at home
Feeling the aftermath of yesterday’s festivities?
Did not had as much time so skipped D
A 195kg emom
B build to 115kg and did the emom only 8 min
C 100/110/120/130kg
First 2 bars done in 1:30 unb
120 130 took more effort
120 did doubles
130 singles
Finished in 6:42
Could have been faster but for the day after christmas it is fine
Hope ? was good to you!
He was hahaha