A.
Every 90 seconds, for 4:30 (3 sets):
Hip Power Snatch
x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 15 minutes (15 sets):
Snatch
x 1 rep @ 80%
C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 2 reps @ 75%
D.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 10 reps @ 70-75%
*Set 8 – 10 reps @ 70-75%
Rest exactly 2 minutes between sets.
E.
Six sets for max reps of:
Max Strict Pull-Ups
50-Foot Handstand Walk
Rest 60 seconds
The goal is to perform your max set of pull-ups and immediatelly kick up into your handstand walk. Work on tranisitioning straight into the walk and also speed on your handstand walk.
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
10 Wall Walks
A. 95, 135 lbs
B. 160 lbs
C. 185 lbs did Power Clean and Power Jerk
D.Done
E.Done
10,10,10,7,7,5
A. Done
B. Done @ 165#
C. Done @ 190#
D. Done 10 @ 255# (70%)
E. 4 sets
15/10/9/9
???
B. 145
D. Up to 315 for a double
3×10@245 squats felt great today
E. Kipping pullups and 30 hs hold
15 15 12 12 12 12
Moved well today Tim!
A) up to 105 for both
B) 120 these felt really light and fast
C) 140 these also felt really light and fast
D) 155/195/220/210/220/235/195×10/195×10 these did not feel light and fast but they were smooth and felt good
E) 11/9/7/7/5/5 and 10:15
Thanks so much!! Hope your friday was great!
???
A. Up to 135 on both
B. 14/15 @ 175. Someone walked in front of me on the miss ?
C. 205 across. Smooth n easy
D. Up to 335 then 275×10
E. 15/10/9/8/8/7
Quick 25 feet there and back. Sets about 1 min each.
??♂️?️♂️?
A. Done
B. Done 170
C. Done 200
D. Done
E. Done (pike walk feet on four wheeler
A. 40/50/60Kg
60/60/70Kg
B. 72Kg
C. 90Kg
D. 115/143/162/152/162/171/143 x 10/143Kg x 10
E. 23/17/15/13/13/13
HSW were a mixed bag today and had to battle through. Shoulders were tired so consistency was garbage. Segments between 5’ and 20’.
But you kept chipping away and got it done!
A.
Hip Power Snatch 65/75/80 lbs
Push Press in Split Jerk Position 65/75/95 lbs
B. 85 lbs
C. 115 lbs
D. 150/190/215/200/215/230/175/175 lbs
E. 11m40s
Assisted pullups (2 bands – 85-210 lb)
6/4/4/4/3/3
Inverted shoulder press/taps
Good job today!
A: 95 for all sets. Getting the shoulders good and warm
A1: 95, 115, 135. All get good
B: 140×15. No misses. These felt good
C: 170x2x10. No misses. These also get super good
D: 170×5,200×3,225×1,215×3,225×3,240×2, 190x10x2
E: pull ups: 11,9,8,8,8,7. Did handstand walks in 25’ sets. Those got tough!
Great day of lifting!!
A. Hip Power Snatch x 2 reps: 50/60/70kg Push Press in Split Jerk Position x 5 reps 40/50/60kg B. Snatch x 1 rep @80% (60/65/70/75/80/10×82,5kg) C. Clean & Jerk x 2 reps @ 75%: 92,5kg D. Back Squat *Set 1 – 5 reps @ 60%: 90kg *Set 2 – 3 reps @ 75%: 112,5kg *Set 3 – 1 rep @ 85%: 130kg *Set 4 – 3 reps @ 80%: 120kg *Set 5 – 3 reps @ 85%: 130kg *Set 6 – 2 reps @ 90%: 140kg *Set 7 – 10 reps @ 70-75%: 110kg *Set 8 – 10 reps @… Read more »
Nice work Joaquin!
A) 65/75/80
Pp in split. 65/75/85
B) 110 for 15 no misses felt solid today
C) 125 across was gonna go up a 5# but decided to just drill in technique
D) 135/160/185/175/185/195/160/160
E) 4 pull-ups every round have to get my strength back here have been able to do pull ups for months consistently
Great to see you’re back being able to do pull-ups!
I know so happy!! It’s the small things !
Hello!
A) A1: 55 – 60 – 60lb A2: 3 x 65lb
B) Skipped. Snatch only once a week for me
C) 88lb (75%)
D) 115 – 143 – 163 – 153 – 163 – 173 – 2 x 10 at 133lb (70%)
E) 8 – 7 – 7 – 6 – 5 – 5 SPU
30 Back to Wall Shoulder taps each round.
11:57 total time
Have a great day! ?
And now we are on to the weekend! Awesome stuff today
A. 65
B. 6575/75
C. 90 a little wonky in the beginning but smoothed it out after a few sets of overthinking things
D. 105
E. 115/145/175/155/175/170/140/140
Getting good and warm always helps the oly!
A) Done
B) Done @ 65 kg – Again easy, but kept to the programme
C) Done @ 84 kg – This on the other hand very tough!
D) Done based off 130 kg. Went suprisingly good after all that weightlifting!
E) Done – Only 4 sets as I landed wrong or kicked up wrong when doing HSW, so my left backside hurts
Ah darn, I am sorry to hear that! Hope it feels better soon
I am sure it’ll be fine. I just thought I need to learn to listen to my body instead of pushing through (old me!)
A.
95/115/135
135/155/185
B. 210
C. 250
Lifting felt pretty good today
D. 245/305/345/325/345/365/285x10x2
E. RX
20/1:01
12/:42
10/:45
9/:38
9/:42
9/:42
9:30 total time
Good to see the barbell moving well!
Agree! Hope it continues! Liking the Friday layout minus the squats lol
A) Our gym owner offered to do free Oly lifting work with me since I paid my membership during shutdown, so started with that. My snatches felt completely different, in a good way.
B) All sets at 165 felt great
C) All sets at 195
D) 230/285/325/305/325/345/275/275 legs felt strong today
E) 18/11/7/7/7/9 around 12 mins total time
That’s awesome! How did the weightlifting go?
Best it has ever felt. Weights felt light. This is the first time I’ve been coached in person in over a year.
A.30/35/40 and 30/35/40 kg
B.40 kg x5 set 45kg x10 sets
C60kg 3 sets and 65kg 7 sets
D.based on 100kg max
E. Only had time for 3 rounds of wallwalks and 8/5/5 strict pullups
Got the important stuff in!
A1. 25/ 27/ 30 kg
A2. 25/ 27/ 30 kg
B. Done based on 42 kg
C. Done based on 52 kg
D. Done based on 70 kg
E. Six sets for max reps of:
Max Strict Pull-Ups @ 7/ 7/ 7/ 6/ 6/ 6 reps
33-Foot/ 10 meter HSW
??
Having an old AC joint injury flair up so scaled according. Seems to go away after backing off for a few days.
A. Snatch high pulls 95 135 155
Then some cross over symmetry and shoulder activation things
B. Emom 15
2 snatch pulls @ 205
C. Just the cleans. 245 done as touch and go
D. 280 350 395 370 395 420 335 2×10
E. 16,13,12,8,8,6
With a quick 50 meter ski Sprint between each
Good to see you being smart and adjusting accordingly. Hope that a few days of backing off will have you feeling good going into Monday! ??
Hope so!??
A. Done 30-65kg
B. done based of 95kg
C. Done based of 115kg
D. Will do tomorrow (got dragged into a wod with thruster and rowing with a friend so legs were jelly ?)
E. Done 10-7 reps average
You’re legs are fine 🙂
Haha i gave it an honest try afterwards but barely managed to squat 3@80% ? the wod was 180 thrusters and 180cal 🙁