A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean from Mid Patella + Jerk
Build over the course of the 10 sets to something heavy for the day.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 80%
D.
Three rounds for time of:
30/20 Calorie Assault Bike
20 Dumbbell Box Step Overs (70/50lb DBs to 24″/20″ Box)
10 Bar Muscle-Ups
A. Done
B. 155#
C. a. 235/275/310
b. 272#
D. 21:10 (60#DB’s)
a) done;
b) 60 up to 100kg;
c) 85/100/115kg, and 100kg;
d) (evrything cut in half), 9:07.
A) done
B) clean from mid patella + push press. My shoulder is feeling funky from last week and the jerk is a little too aggressive right now. Worked up to 150.
C) 195/220/250; 220
D) 13:49…I only used 1 db @50#, it didn’t specify so I’m not sure if that was correct? But looking back at some other people posts, I imagine I was supposed to use two.
A) Done
B) Built to 245
C) 6 x 5 @ 275
D) 2rds @ 15:12 RX – Time constraint, had to skip 3rd round.
A. Skip
B. 105-195 (10 pound jumps)
C. 170, 190, 215, 190 6×5
D. 16:17 modified with 35# DBs
Following a week behind
A. Done
B. Skipped
C. 80% = 132 KG
D. Done
D. 1Round 12:50
20 cals on rogue bike x3
T2- 24,25,25
Handstand obstacle with stairs at Olivia’s home
Pickle ball
B. up to 225
C1. 235 275 315
C2. 270 across
D. 27:32 with 45 cal AD / 55# DB step overs to 20″ / 10 ring MU
Thanks for the workout!
A. Done
B. 85/100/105/115/120/125/130/135(NR)/135(NR)
C. 130/150/165 then 6 x 5 @ 150
D. 19:31, DB@25/MU Practice only(with the box step overs, I didnt really have a good technique. Are they supposed to step over then turn and step down? I felt like mine were to slow trying to figure out how to do it without wasting so much time with the transition off the box.
A) Done
B) 115,145,165,185,205,215,225,235×2,245
C) 250,290,325..skipped the every 2 mins. Still battling groin injury.
D) 19:20 w/50# DB
A. Done
B. Up to 120kg
C. Hit all % on 5/3/1
Was able to hit all 6 sets @80%
D. 18:46 with 50#db
B: Built to 210#, felt good but had to stop- happy with that 🙂
C: 5×195, 3×225, 1×255 …then /6×5 x 240#
D: 19:51 RX (50#db)- first time doing db box step overs, that was hardest part (did sets of 8 BMU as my shoulder is coming back to 100%)
A) Done
B) Up to 245
C) 5 x 245 / 3 x 275 / 1 x 305
6 x 5 @ 275
D) 2 Rds RX @ 17:15 – time constraint, had to cut out third round.
A. Done
B. 135/145/155/165/175/185/195/205/205/215 (pounds) failed
C. set 1: 5×275 lb
set 2: 3×325 lb
set 3: 1×385 lb
followed by: 6 sets 335 lb
D. Tomorrow
One day behind B. Hang clean + Jerk 130 kg PR https://www.instagram.com/p/BmvSND8nxqI/ C. Back squat 177,5 kg 1RM PR I believe that high volume destroys my hip so I probably just go heavy on theese kind of higher volume squat sessions. D. 18:17 with 50 lbs DB I haven’t done box step over that much and therefore picked a lighter weight. Would be cool to perform them RX further on. But I´m not there yet. Fun session. Turned 36 last sunday so I´ve been drunk in the mountains. Did NOT even think about hitting big numbers today but universe had… Read more »
A. Done
B. Up to 185
C1. 190-215-240
C2. 6 x 5 @ 215…. 2 minutes is not a long time!
D. Scaled this a lot.. trying to fix my chicken wing on Bar MU so have started using an elastic and trying to re-learn the movement with better form
19:59 – 40lb dumbells, 6 bar MU with elastic
A) Done
B) Up to 115 kg, two misses at 120 kg (felt sluggish)
C1) 116 kg x 5, 132 kg x 3, 150 kg x 1
C2) 132 kg x 5 – 6 sets (No thigh gap for this guy)
D) 21:10 (Box only have up to 30 kg/66 lbs dumbells). Used forever on the step-overs.
B) 315
C) 370/305
D) 17:42
B. up to 100kg
С 110*5
130*3
140*1
Емом 120kg
D 18.10 DB 22.5kg
B.) worked up to 260lb.(all Hang power cleans and power jerks) missed 260lb jerk.
C.)235lb x 5
265lb x 3
305lb x 1
E2MOM done @ 275lb.
D.) 19:45. scaled the workout a bit. Assault bike Cal at 20. DB weight was 50lb. Box height was 24in. Bar muscle ups. All rep scheme stayed for step overs and b.m.u. (Felt exhausted today. Had to rush everything so all this was done in about an hour.)