Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75%
*Set 5 – 5-6 reps @ 80%
Rest 2 minutes between sets
B.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
C.
For time:
20 Calorie Assault Bike or Concept 2 Bike
10 Muscle-Ups
10 Strict Handstand Push-Ups to Deficit (4″/2″)
18 Calorie Assault Bike or Concept 2 Bike
9 Muscle-Ups
9 Strict Handstand Push-Ups to Deficit (4″/2″)
16 Calorie Assault Bike or Concept 2 Bike
8 Muscle-Ups
8 Strict Handstand Push-Ups to Deficit (4″/2″)
…and so on, down to…
2 Calorie Assault Bike or Concept 2 Bike
1 Muscle Up
1 Strict Handstand Push Up to Deficit (4″/2″)
D.
Four sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
15 Bear Hug Sandbag Squats
Rest 2 minutes
*If you do not have access to a Sandbag or D-Ball perform with Double Front Racked Kettlebells (24-32/16-24 kg).
A. 175/ 235/ 255/ 235 just 3 reps
B. 145×3/ 155×4/ 165
C. 30:22
D. Done
A)125/165/185/155/165
B)worked at 105
C) ran out of time to complete whole thing. Did 20-10 cals…I cannot do more than a single MU so I did them slightly assisted to do sets of 3-5 thru the whole thing. Currently not cleared for HsPU, l-seated shoulder to overhead sets of 5.
A. 185 240 275 225 6@240
A
A)105/140/160/140 kg
B) 100kg
C) 19.48 rx
A. 225/295/330/275/295×5
B. Changed to 2 high hang all at 185.
C. Row, strict C2B, and deficit SHSPU. 18:58
D. Done.
Done
A. 225-280-315-265-280
B. 190
C. 27:45
D. Done
A. 117.5/125/142.5/117.5/125Kg x 6
B. 70Kg across all. Felt decent today; a bit rusty on the first few but I think that’s just from being the beginning of the week.
C. Scaled this; too much shoulder volume and don’t want to risk injury. Row(no bikes), C2B PUs, and HSPU on 36” box.
D. Done using BB good mornings, Vups, and KBs.
Another productive day!
A: 225-305-345-285-305×5
B: 175-195-215-225-225-235-245-255, high hang felt great
C: Finished 6-3-3 at 5 min time cap; no deficit. Was more of a moving day
You’re favorite movement today, lots of them too 🙂
A. 200/275/300/250/275
B. 175…185
C. 26:30 assaut bike / strict déficit 4″
D. Done
A. 115/135/155/130/135
B. 75/80/85/90
C. Time-capped in the round of 4, but first time doing deficit SHSPU (15lb plates). Woo! Also scaled to 3 muscle-ups each round, and that’s a perfect number for me right now – doable, but definitely challenging towards the end. MU also felt decent tonight
Great work on the gymnastics portion Ola!
A) up to 345; 285,305
B) up to 205, missed 225 and 245 forward on the snatch
C) 24:46
All muscle ups unbroken except 8 (5-3)
How were the HSPU?
Peachy…
Started strong, shoulders got tired, tried to keep moving without burning out.
Kipping or strict with no deficit would have been nice…
Too easy 🙂
Legs feel like a baseball bat was taken to them… A) up to 349 for a single 339 for 4 failed 5th rep B) went lighter on this focused on position and the third pull, all power. 135×2/155×2/175×2/190×1/135×1 Insert wodapalooza workout 1 2019 here: 90% effort…interesting workout. Everything up to 15 UB Set of 18 12/6 + 18 OHS Got 16 HPS into 21 322 reps 15 minutes rest: Put some CCR on and just chilled. Took the bike easy tried to use my legs as much as possible. did 20/19/18/17/16/15/14/13/12/11/10 cals on the bike…ops! ??♂️ C) 4” grip def… Read more »
Was that front Saturdays workout? Take it easy this week. You have a few things on your plate!
Everything I wrote I did today Coach.
My legs are smashed from Saturday’s training
A. 190/255/295/240/255#
B. 165/165/165/165/165/170/175/175#
C. 33:24 no deficit on HSPU AB/Row
A) 205/265/305/255/265×5
B) done at 195
C) 33:10 scaled no deficit … yikes
D) done
??
Warm-up activation done.
A. 225/300/335/280×3/300×3 – these felt heavy today.
B. 155/155/165/165/175/175/185/190
C. 18:21 – Scaled for volume, shoulder still getting better. Did 20/18/16/14/12 aab, 10/8/6/4/2 mus and shspu (4″). Happy with this, 10/8/6 mus and shpsu done in 2 sets, 4/2 both unbroken, no misses.
D. Done, no sandbag.
#bignastics ??♂️
A. Based off 335lb
B. Based off 230lb
C. 31:48 echo
D. Complete
Late getting in tonight, but got it done!
Warm-up done
A. Front squats = 95(5)-115(3)-135(1)-105(5)-115(5)
B. HHS+snatch = 55-65-75-75-80-80-85-85 (40-60%)
C. WOD = 10-9-8-7….. of Echo bike + KBS + seated DB press. 14:57
Good adjustments Meghan!
31:10 RX eff me
Eff me…that was fun?!
So fun! Be on this prog for 4 weeks. Can’t go to bed without finding out what’s next.
Great to see!
A. 75/100/112/94/100kg
B. 60kgx6/64kgx2
C. 26:32 Rx. OMG
D. Done.
OMG…what a great start to the week?!
Very great!!