Movement Primer
Two rounds for for breathing efficiency and movement quality:
400 Meter Run or 20/15 Calories of Assault Bike
30 Overhead Squats (20/15 kg)
20 Russian Kettlebell Swings (32/24 kg)
10 High Box Jumps (Step Down)
*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.
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 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
B.
Three sets for max reps of:
Unbroken Dumbbell Bench Press
(use a load where you can get 12-15 reps)
immediately followed by…
Unbroken Push-Ups
immediately followed by…
Unbroken Strict Pull-Ups
Rest 2 minutes
C.
Four sets for times of:
400 Meter Run
5 Ground to Overhead (225/155 lbs)
15 Strict Handstand Push-Ups
20 Toes-to-Bar
Rest 3 minutes
If a set is taking you more than 5 minutes, you need to scale it back and keep your time under 5 minutes for each set.
D.
One set of:
50 GHD Sit Ups or Toes-to-Rings
50 Anchored Sit-Ups
On the road limited equipment:
C. 7 rounds of:
Lap around field (300m?) / 10 gto 55# dbs/ 15 def pushups / 20 ttb
2 min rest
Rounds between 4:40 to 5:15
A. Up to 245 lbs
B. 22.5 kg DB
17/8/10
17/10/11
14/5/8
C. 165 lbs
4:34/5:00/5:10
D. Done
A. Up to 245. Tried 265 twice but missed. Just too slow getting under.
B. Done
C. 4:50, 5:15, 6:15, 5:55. Used 195 on the bar. SHSPU were tough after the barbell and the pressing in part B. Did a 30 cal row instead of run. Temp was below zero today…
A. Up to 255#
B. Only did pull ups
14/12/10
D. Done
C. Short in time did only 2 sets,
G2O 185#
4:58, 5:17
Well my plan is going swimmingly so far ? I had to take care of a couple things today and it did not go according to plan. I have to take my pup to the vet in the morning and then going skeet shooting but hoping to get some training in after. I’ll def be making something up on Thursday this week.
Hopefully better days ahead! ?
Hope you had a great day, Tino!
All good, just means some training on Thursday for you. Hope the pup is ok! ? ✅
Primer ✅
A. 155/ 185/ 205/ 215/ 235/ 245/ 260/ 275/ 285
*long time without getting to those numbers ???
B. Bench press: 10/8/9 (used 50# KB)
Push-ups: 8/ 12/9
Pull-ups: 6/8/6
C. 7:27/ 7:37/ 6:26/ 6:20
Last two rounds I went hard on the back and broke only once the t2b
D. Done
Great push on the last two rounds! Now to make sure those first two are the same 🙂
Movement Primer-Done
A. 165/185/200/210/220/230/235/245/250/255 fail. Lifetime PR is 280 will get close as progress comes. These felt good today though, heaviest I’ve done in a long time.
C. 400m/ 5 c&j 185 / 10 shspu / 20 t2b
4:24/4:34/4:46/4:42
D. Done + 5×5 strict pullups.
Looking forward to seeing you crush those previous numbers!
Movement Primer: done in 14:05
With Assault bike
A. Up to 265 lb
B. 15/11/7 (with DB 40#)
13/10/8 (with DB 50# for the two last rounds)
12/9/7
C. With Row 500 m and 165 for G2OH in the first round 6:22
Then row 400 m and 155 for G2OH
5:06/5:12/5:18
Not my day. I’m looking slow in the HSPU
D. Done (love this)
Let’s put the work in to make those HSPU better! ?
Primer done
A. 4 sets: 8 dumbbell strict press @30#
B. Bench w 30#, push-ups, dumbbell rows
13,8,10/12,8,10/14,8,10
C. Subbed 20 cal assault bike for the run, and did dumbbell clean and jerks for the G2OH
D. 3 sets: 20 dead bugs, 20 RDLs, 20 calf raises
??
A. Done. Hit 325 for a PR then 330 for another. Double BW
B. ✅
C. Subbed 30 bike Calories 3:49/3:45/3:52/3:46
D. ✅
Damn dude!! Those are some big numbers!! Great work!!
Hit 290lbs – can’t wait to see this shit move back in the direction we had been heading in before COVID happened but I’m stoked that my lifts are hovering around 85% after the long lay off.
Rounds went 4:53/4:30/4:14/4:08
Tino, send fish oil.
And a normatec, and an ice chest, and a sauna, and a steam room . ??
A) Will do later
B) Complete
C) Sets at: 3:33/3:50/4:05/4:20
Fell back on the 400 pace towards the end.
D) Complete
Hows your upper back today?
Feeling a little better actually. I think I got into some heavy lifting right after the conditioning pieces the other day a little too early. Body wasn’t quite ready for the load.
A. Up to 300
B. Done
C. 5:30 / 4:47 / 5:23 / 7:00
D. Done
That last round?!?!
The failed 2 jerks
Primer done
A. Up to 150lbs, failed 155. I think I am solidly operating at 85% of my best. This is the third lift this week I have unintentionally topped out at 85%.
B. Bench (30lbs): 15/12/12
Push-ups: 5/7/7 (I tried to hold myself to an honest standard lol)
Strict pull-ups: 7/5/5
C. Finished a scaled version! After going over 5:00 on the first round I adjusted to 750m erg bike, G2O @ 115lbs, 10 SHSU, & 20 v-ups.
D. ✅
But you’re operating after some time off! Stay consistent and keep putting the work in and you’ll be back to your best in no time!
Das my wife ??
Primer done with Echo
A. Up to 102Kg(90%); felt ok, nothing special
B. Done with 30Kg DBs
BP – 20/15/15
Push Ups – 23/20/16
Pull Ups – 21/18/16
C. Scaled to body weight (84Kg) and did 30cal Echo; baby is napping so can’t leave the house to run 400m.
4:22/4:21/4:32/4:27
D. Done
Damn! You were able to get a full workout in without the baby waking?!?! Thats impressive!
Mommy was here at the beginning then just me; had some help. It was also her long nap. She is a great sleeper and eater. 9 months today. Mom’ birthday too. Busy time of year.
A. SJ
Built to 195#—very happy with this after being away from comps training for a month!
B. 3 sets:
UB DB Bench Press, UB PUs, UB Strict Pull-ups
15 @ 40#/6/6
12 @ 40#/5/5
12 @ 40#/4/4
D. 1 set:
50 GHD sit-ups and 50 anchored sit-ups
Done ?
Tino, I’ve mostly been doing at home workouts. Too much risk catching covid in the gyms. My goal for 2021 once gyms open safely is to get back into my routine and back to the WODs
Got it! hoping for some more normality going into the new year! Hope you had a great Christmas!
Movement Primer – Nose Breathing – Done
A. 35/ 35/ 38/ 41/ 43/ 46/ 49/ 51/ 53/ 55 kg (+1 kg PR)
B. Three sets for max reps of:
Bench Press: 12/ 12/ 12 reps (15 kg DBs)
Unbroken Push-Ups: 8/ 8/ 8 reps
Unbroken Strict Pull-Ups: 5/ 6/ 6 reps
C. Four sets for times of:
300 Meter Run (Skillmill)
5 Ground to Overhead (41 kg, 75%)
15 SHSPU (with abmat)
20 Toes-to-Bar
5:15/ 5:05/ 5:08/ 5:02
D. One set of:
50 GHD Sit Ups
50 Anchored Sit-Ups
Yeah! Congrats on the PR!!
Gymnastics Session 1: SHSPU Level 1, Toes-to-Bar Level 2, Chest-to-Bar Level 2
A.) 60/70/77/82/88/94/99/104/112/115 (3kg PR)
B.) 20/15/8,15/10/8,12/10/8 w/ 50’s
C.) Decided to take it easy today and just have a good ol’ lifting/accessories session today.
D.) 50 GHDSU ✅
Congrats on the PR!
Breathing done
A. Up to 290 (340 is lifetime but I haven’t done over 275 all year)
B. DB bench 50’s 20/20/18
Push-up 15/13/12
S pullup 13/10/11
C. 185# and 1000m bike erg
4:25/4:20/4:15/4:03
**UB ttb which is atypical of me, so I’m pumped
Well heck yeah to the lift and the toes to bar! Great Tuesday!
I know I said I’m deloading but I haven’t tested split jerk in a while so I went for it.
A) Up to 275 for a 15lb PR
Then hopped in on the class metcon cause it looked fun…
Ten Rounds For Time:
5 Bench Press 155/105
7 Box Jumps 30/24”
9 cal row
12:22
Wow fantastic PR!!
Congrats on the PR!!