April 16, 2019 – Competition

A.
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

Followed by…

Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%

C.
“KALSU”

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On the minute perform 5 burpees and a max set of 135/95 lb thrusters. Keeping this pace until you complete a total of 100 thrusters.

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.

D.
Three sets of:
Weighted Supinated-Grip Pull-Ups x 8-10 reps
Rest 30 seconds
Tempo Push-Ups x 20/15 reps @ 2111
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest 2-3 minutes

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Casey M
Casey M
May 10, 2019 3:25 pm

A. 10 minutes… Hit some solid reps… slow n steady wins the race
B. 20/20/20kg
80/90/100kg
105/110/115kg
117/120/125kg (Most I have hit in a while, despite a large degree of soreness, these felt good)
C. 14:45 @ 50kg
*I have wanted to do this workout for awhile, just hadn’t stepped up to do it. Good times, painful but good*
D. Completed

Will be traveling to Ft. Worth, any invictus friendly spots?

Wes Ng
Wes Ng
May 10, 2019 3:17 pm

First did my 3 pos snatch I missed yesterday
6 sets at 75

A) fun practice

B)
Sotts at 50 across
2LO + PC + jerk 80,100,115
LO + clean + jerk 120,125,130
Clean and jerk all at 130

C)
16:58
Went 11-7-7 then all sets of 5 until the last minute did a 10. Was hard but happy I didn’t take any minutes of just burpees. If redo would attempt to hold 6 throughout and shave a minute off

Drew Dziwulski
Drew Dziwulski
May 10, 2019 3:17 pm

A. Done
B. Up to 85lb
C. 175/205/235 (245 fail)
D. Started at 135, restarted and scaled to 95 lbs. knee a bit sore/ didn’t want to die.
10/10/10/8/7/7/8/6/8/7/7/6/6/10
Did an extra 10 after counting just now.
14:59 scaled
D. Done 10 lb dumbbell 10 reps
Push ups broken up
30 lbs 12 reps

John Vautier (North Central)
John Vautier (North Central)
May 10, 2019 3:08 pm

A. Some other accessory work.
B. Empty bar for sotts; 135/185/205; 225/240/255; 255/265/275 – metcons no belt, happy with this.
C. 21:50 Rx. This ate my lunch, first attempt with this workout after seeing it for years and avoiding it. Learned a lot, will re test at some point using what I know now and I’m confident I can (and will) get this down to 15 or less.
D. Done

Jake Swartwout
Jake Swartwout
May 10, 2019 3:08 pm

A. Done
B. Sotts: 75/85/85 2 lift off: 215 1 lift off: 245 clean and jerk: 265
C. 13:51 at 95# (I don’t think 135 would have been appropriate. I could have done it but would have rested a lot. Probably would have been doing doubles and triples.)
D. Done

Geoff Pellerin
Geoff Pellerin
May 10, 2019 3:08 pm

B. Skipped sotts press, short on time.
145, 165, 195
200, 205, 210
215, 220, 225

C. 17:30 scaled to 115# (felt tired today but 115 was the right weight. Happy to get that done)

D. Done

Brooke Lee
Brooke Lee
May 10, 2019 2:58 pm

A. Done – trying to keep a neutral head but harder to balance that way
B. 143/153/163
153/163/173
173/178/183
C. Scaled to 83 pounds: 14:53
Didn’t want to do this at all but I told myself that if Tino can do like 300 thrusters in a workout, you can do 100 haha
D. Did some push ups holding on to dumbbells bc my wrists were hurting after all the thrusters

Konstantinos
Konstantinos
May 10, 2019 2:35 pm

Handstand practice DONE
B: Sotts press : 3*40kg
90kg*3set
100kg*3set
110kg*3set
Today I felt that everything was too heavy,but my “ego” done the job
Next time with better form
C: 23 minutes….i hate this program,and how i feel after…i want to cry..
D: afternoon

Tino Marini
Tino Marini
May 10, 2019 3:17 pm
Reply to  Konstantinos

The intention isn’t to make you hate us, its just to make you better…:)

Joaky
Joaky
May 10, 2019 2:35 pm

A. Handstand Balance Practice done B. Every 2 minutes, for 6 minutes (3 sets): Sotts Press x 3 reps: 20kg (empty bar) Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%: 80/85/90kg Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean + Jerk @ 75-85%: 92,5/95/97,5kg Every two minutes, for 6 minutes (3 sets): Clean & Jerk @ 85-90%: 100/100/102,5kg C. “KALSU” scaled 43kg (I did burpees jump over the bar) I split in 18 rounds of 1 min, first two rounds 10 reps of trusters, the… Read more »

Tino Marini
Tino Marini
May 10, 2019 3:17 pm
Reply to  Joaky

Looks like you scaled well. This is a tough one! Nice work dude!

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