Primary Training Session
Mobility & Activation
400 Meter Run (nasal breathing only)
Banded Perfect Stretch
x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
A.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk
*Sets 1-5 = 1 rep @ 65-70%
*Sets 6-10 = 1 rep @ 70-75%
B.
Four sets for times of:
10 Muscle-Ups
20 Thrusters (115/75 lbs)
300 Meter Row or 600 Meter Bike Erg
Rest 3 minutes
C.
Complete as many rounds and reps as possible in 8 minutes of:
12 Dumbbell Bench Press (35-50/25-35 lb DBs)
20 Alternating Reverse Lunges with Dumbbell Farmer’s Carry
Athlete Notes:
Today’s workout is going to challenge you with big sets of ring muscle-ups, followed by a mental and physical push to sprint through the rest of the triplet. These rep ranges are designed to push some athletes to challenge themselves to go fast and unbroken, then rest and repeat. If hitting failure on the ring muscle-ups is a worry for you, you may need to consider strategic breaks earlier in your sets so that you can keep your times per set relatively consistent and your overall time as low as possible. We have been working on thruster volume accumulation, so you should have a good idea of how to approach the set of 20 and if/where you will break for a short, quick rest. Think about moving through this piece as efficiently as possible. This workout will not necessarily be won by the speed of your reps, but rather how quickly someone transitions and whether they can sustain their paces over all four sets. Good movement efficiency on the muscle-ups and thrusters will allow you to sustain your efforts, but if you’re pulling early on the rings or using more shoulders than legs on the thrusters, this one could get rough in sets 3 and 4. Remember, we are looking for repeatable efforts so there is no use in going all out on set one if that is not a sustainable pace.
If you do not have muscle ups, then modify to chest-to-bar pull-ups. If you know you will be breaking up the thrusters into more than two sets, please reduce the weight.
The last piece for today is an 8 minute amrap that should be completed at a 70-75% rate of perceived exertion.
Warm up ✅
A. 120-140# *felt really good today!
B. 4:13- 4:22-4:34-5:06 *scaled MU to 6 reps (40 reps in a workout would be too much for me at my skill level). Aimed to stick with sets of 3 throughout
C. 3 rds + 24 reps (30# DBS)
A. Done 175-195#
B. Thrusters @105# 12/8
3:21/3:47/4:04
Came out too hot, tricep were toast after 3 rounds, was failing the MU on the 4th set so I stopped there.
C. Done 3 sets
Warmup done
A. C&J emom
165×2 175×1 185×5 195×2
B. I dialed back a bit and did 8 mu’s / 15 thrusters / 250 m row I wanted to stay sub 4 to keep intensity higher
3:15/3:25/3:45/4:45 my false grip burned my wrists a little and didn’t want to tear on last Rd
Rmu’s 5+3/5+3/4+2+2/quick singles
Thrusters 8+7/8+7/5+5+5/5+5+5
C. Did 3 rds at a steady pace
Glad you didn’t tear! Productive session!
A. done top set 115
B. 10 strict c2b/ 20 thrusters 65/ 300 row 4:11 3:59 4:01 4:04
C. 3+10 rx
Nice work Emma!
A. Done. Top 5 sets at 225
B. W/row 3:04/3:01/3:03/3:22
C. 4rnds +20 w/50s
That last set got interesting!
A. Sets 1-5 done @145, 6-10 done @155
B. Scaled the workout to:
5 MU
20 Thrusters #75
300m row
3:52/3:50/6:15/5:50
So basically on the third set i felt something in my tricep pull (kinda scared me) so my last 2 MU sets were a little hard to get through???? Happy i was able to string some together under fatigue though! Thrusters broken up in 2 sets each round
C. 3 rounds + 16 reps. Used #35 DB. RIP my forearms ????
If that happens stop and switch the exercise. There’s zero reason to incur yourself! You should definitely not try to push through and continue.
Hope its nothing serious and you can hit tomorrows work hard!
Thank you for the advice! Ill be more aware of it next time and proceed with caution
Ok this week can end. Haha
I was sick yesterday- better today but taking another day to rest.
Hopefully back at it 100% tomorrow! ????
Hope you had a great day Tino!
Burning the candle at both ends!! Be smart and look after yourself!! Hope you get back to full health soon!
I really like all the notes help me gauge and push myself.
Awesome to see the notes are helping!
Mobility and warmup done
A: 135-155
B: felt like I was moving through mud. 4:20, 4:00, 3:50, 4:05. Pull-ups, 65# thrusters to above parallel
C: 35 DB for bench and 25 DB for lunges 3 R
A) Kept it light. All sets at 205.
B) 2:42/2:58/3:15/3:15 (STO)
Last set I subbed out thrusters for STO. Quad was feeling strained. Super happy I was able to do the first three sets of thrusters without a ton of pain.
MU: Unbroken Thrusters: 13-7/13-7/13-7/STO last set
C) Done
Great to see those times and to back squatting. Continue to be smart and adjust accordingly.
Appreciate it Tino. Happy about the progress I’ve seen with it. Hoping it continues!
M&A: Done
Bar Bell WU: Done
A: 150 x 2, 160 x 3, 175 x 5
B: C2B’s, 75lbs Thruster, 300m Row, 20:06
C: 5+13, 40s. Wow what a grip smoker!
Love a good forearm blaster!
A) sets 1-5: 225-235
6-10: 255
B) used the bike erg, haven’t spent too much time on it, it definitely showed
2:25 all UB
2:51 all UB
4:08 (died on rings and the thrusters)
3:21
All in all came out blazing and tried to hold on(just for you, Tino) and paid the price in round 3 ????☠️
C) bench into round 5. Should’ve been able to finish it, had to rush into this bc I had a class to coach.
Spicy day for sure
Came back strong on that final set! Today was a tough (but fun) one! ????
BB WU: ✔️
A: 150, 155, 160×2, 165×2, 170×2, 175×2. These felt good!
B: 3:25, 3:20, 3:22, 3:30. Did CTB 6/4, Thrusters: 13/7 and 12/8. Did thrusters at 105 to keep them somewhat fast haha
C: 2 rounds+ 22
You could have done 115lbs! 🙂
A. 4@190/3@205/3@215
B. 3:17/3:32/3:41 rx (except I just realized it’s 4rounds)
C. Complete with 50’s 5+rounds
You owe me a set! 😛
A. 90/90/95/95/100/100/105/110_110/110
B. 3:16/3:11/3:05/3:06, this felt great today. I never get better with each round. Subbed pull ups cause garage gym bar is to low to do muscle ups????
C. Used 40lb DBs, 3 rounds.
Great workout today!!!
Great push today! Really found your groove!!
Mobility & Activation Done
Barbell Warm-Up Done
A. 38/ 38/ 38/ 38/ 38/ 41/ 41/ 41/ 41/ 41 kg
B. For sets for times of:
3 Muscle-Ups
20 Thrusters (55 lbs)
300 Meter Row
3:35/ 3:26/ 3:30/ 3:29
C. Done with 35 lb DBs
Adjusted well Catherine! Nice work!
M&A and warmup done
A. 80 x 3/86 x 3/93Kg x 4
B. Rx with row
3:02/3:13/3:15/3:21
MU – 5.5/5.5/5.3.2/4.3.3
Thrusters – 12/8 for all
Row – :57/:57/:55/:56
C. Done
You think you could have pushed bigger sets or would that have blown up in your face for subsequent sets?
Not bigger on the MU but should’ve kept 5.5 for every round. Shoulder fatigue is the issue there. The thrusters are a different story. I should’ve been bigger there 15.5 or even UB on one or possibly two. Legs and core were tired from yesterday. Row could’ve been faster, perhaps by :05. Overall not disappointed because I felt tired this morning. Definitely should be consistently sub 3:00 on a good day.
Some warm up done
A) no
B) 10 bar mu
15 bench assisted (around parallel) double dumbbell th (50lbs)
600m bike erg
2’ rest between rounds
2:32 2:40 2:52 didn’t see the last one
All mu ub,
th 1-3 rounds ub, had to make a break at the last round
bike erg all sub 1’
C) 10 rounds
30” max cal bike erg with damper at 10
Straight into 6 chin ups
1’ rest
D) Every 4’ for 12’ (3 sets)
10 reps 1-1-2 dumbell bench press
20 alt rev lunges with farmer carry
How are you feeling?
Well, going under parallel when I’m trying to bend the knee is no option, bending forward more than 30 degrees, because something moves or gets tight and makes contact between lower back and hips which makes a huge pain, but then after I’m correcting rhe position, it goes away. So technically I’m afraid to move ????
Exercise with limited mobility, with tight core and legs, so where the whole body is basically in one position are “okay”. No weights on the shoulder or anywhere for sure, that makes way too much pressure. Difficult times…
Hang in there. Positive attitude; I know it’s easier said than done. I’ve had a ton of issues over the years and now age is fighting with me. Play the long game. It’s hard to not be up where you’ve been or where you think you should be. It’s even harder when your body doesn’t work and you don’t know why. The body has a way of adjusting and healing itself as long as the mind stays strong. You’ll get there; you’ll get healthy. It’s a long game, a lifelong game. You’ll hit highs and then lows, but the highs… Read more »
I legit made a screenshot about this message, it sums up kinda everything I need to keep in my at the moment.
Much appreciate the kind words!
In the mean time, I´m trying to hang around, scale and adjust everything as I can, and still try to put some work in.
Warm up done
A. 325×2/225×2/235×2/245×2/255×2
B. RX
2:54/3:01/3:08/3:17
21:20 total time (12:20 working time)
MU UB
Thrusters 15/5
Row
Knew this was gonna hurt going into it and it did.
Muscle ups were off today, felt like I was swinging crooked? Weird I don’t think I’ve ever experienced it before I had to hold at the top locked out for a second on some reps to correct it..
C. Done
Were the rings off?
Really like seeing you keep these within 30 seconds of each other!
They didn’t seem to be, it was very odd. I’m not sure what the deal was ????
Thanks Tino!
Gym is back open!
Warm up done
A) 185×5, 195, 205×4
B) RX 3:34, 3:36, 4:00, 4:05
MU 6/4, 6/4, 6/3/1, 6/2/2
Thrusters 13/7
Drop off in times was due to having to break up muscle ups more. Due to lockdowns and an injury in the fall, this is my first time doing them since October. Felt good all things considered.
C) Done
That is awesome!! Pumped you get to get back in there