A.
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep @ 85%
C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 2 reps @ 80%
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 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
E.
Complete rounds of 10, 8, 6, 4 and 2 reps for volume accumulation of:
Renegade Rows (50/35 lb DBs)
with 10 Strict Ring Dips @ 1111 after each round (50 total ring dips)
1 Renegade Row = Push-Up, Row Left, Push-Up, Row Right
D. Up to 315 for a double, then felt good si singles at 325 335 and 345
3×7@260
E. Done with 35# dbs
Kinda rushed through the session today due to time. Didn’t warmup properly and jumped into it.
A. Done
B. 85% @ 175#, missed 3 sets
C. 80% @ 205#, skipped 1 – 2 sets
D. Only had access to a low jerk blocks. Unracking the bar felts like a “dead stop” squats ?
7 reps @ 275#(75%)
E. Skipped iut of time
A. 45/55/65
B. 65
C. 135
D. 130/165/190/175/190/205/165/165/165
E. 35 lbs
A) up to 105 both
B) 130- felt really good today. And I loved my feet on most of them!
C) 150- felt good
D) 155/195/220/210/220/235/195/195/195 felt good- the second set of 7 felt most powerful for some reason
E) done Rx ?
Fun day! Thanks for everything Tino!
Hope your friday was awesome!
Great day of lifting! All the weights! ??️♀️
A: 45, 95, 105
A1: 105, 115, 125
B: 155×12. Missed the first few still got the lift within the time limit. After that everything felt real smooth
C: 185x10x2. Power jerk the first lift then SJ the second
D: 165×5,205×3,235×1,220×3,235×3,250×2,205x7x3
E: ✔️ Done with 40# DBs
Good job coming back and hitting those lifts ?
A. Done
B. 78Kg
C. 97.5Kg
D. 115/143/162/152/162/172/143/143/143Kg
E. Done
???
Thanks Tino. Strong programming today. Love the heavy days.
A. Up to 205
B. 11/12 @185
C. 225
D. Up to 335 then 275
E. Class wod.
Solid day at the office!
Good job sir!
Hello!
Felling a little indisposed since yesterday. Kept everything light and did a shorter session just to move a little.
A) A1: 35-45-45lb A2: 55-60-65lb
B) 65lb (74%) across
C) 85lb (73%) x 1 rep each set
D) Skipped
E) Done with 25lb Dbs and banded Ring Dips with light band
Tomorrow my gym will be hosting a StrongFirst course. I’ll try to do tomorrow’s nose breathing and conditioning pieces on Sunday!
Have a great day and weekend ?
Will you be doing the Strongfirst course?
Not this time, unfortunately ?. It looks like very interesting.
A. 3 sets Drop Snatch x 2 reps 40/50/60kg 3 sets Behind the Neck Press in Split Jerk Position x 5 reps: 30/40/50kg B. 12 sets Snatch x 1 rep @ 85%: 87kg C. 10 sets Clean & Jerk x 2 reps @ 80%: 97kg D. Back Squat *Set 1 – 5 reps @ 60%: 90kg *Set 2 – 3 reps @ 75%: 112,5 *Set 3 – 1 rep @ 85%: 127,5 *Set 4 – 3 reps @ 80%: 120 *Set 5 – 3 reps @ 85%:127,5 *Set 6 – 2 reps @ 90%:135 *Set 7 – 7 reps @… Read more »
Good days work!
A) 65/75/85
BTK press skipped doesn’t feel good on arm getting checked next week
C) 115
C+J 135 damn that got rough ??
D) 135/160/185/175/185/195/160/160/160
Only used belt for the 195 set
E) 35# for renegade rows
Did 10 bench dips class started so no ring access
?️♀️??
??????
A. Drop SN-65/75/80(5lb PR)
PRESS IN SPLIT-65/65/65
B. 95
C. 110
D. 115/145/155/166/155/170/145/145/145, no belt today for any of it???? back is feeling great!! Haven’t done squats without a belt, post 165 since I can’t remember when.
E Done with 20lb DB. After all the lifting I was toast, this was challenging.
Awesome to see you’re feeling healthy and moving some weight! Strong days work!!
A. Done
95
95/105/115
B. Done
185
C. Done
220
D.
270/335/385/365/385/405/335
E.Done
A. Every 90 seconds, for 4:30 (3 sets): Drop Snatch x 2 reps 20 30 40 kg Followed by… Every 90 seconds, for 4:30 (3 sets): Behind the Neck Press in Split Jerk Position x 5 reps Build over the course of the 3 sets. 20 30 40 kg B. Every 90 seconds, for 18 minutes (12 sets): Snatch x 1 rep @ 85% 20 30 35 40 45 55 55 55 55 55 55 55 kg C. not done D. Back Squat *Set 1 – 5 reps @ 60% of 1-RM 90 *Set 2 – 3 reps @ 75% 110 *Set 3… Read more »
Per caso sai come ci si disiscrive dall’abbonamento?
A) 95/115/135
45/65/95
Worked with a coach again while doing the next two parts, it has helped a lot
B) All sets at 175
C) All sets at 215, holy hell ?
D) 230/285/325/305/325/345/285×3 sets
E) Done
Think of the leg gains!!
It was def leg day lol with a nice pump to finish ??
A1. 20/ 25/ 28 kg
A2. 20/ 23/ 25 kg
B. Snatch @ 85%, 36 kg
C. Clean & Jerk @ 80%, 42 kg
D. Back Squat @ 42/ 53/ 60/ 56/ 60/ 63/ 53/ 53/ 53 kg
E. Complete rounds of 10, 8, 6, 4 and 2 reps for volume accumulation of:
Renegade Rows (12.5 kg DBs)
with 5 Strict Ring Dips @ 1111 after each round
?
A. 45 95 115
45 65 75
B. 215
C. 260 wow that was hard
D. 280 350 395 375 395 420 350 3×7
E. Done
It’s safe to say some fitness was had this morning!
Haha awesome to hear. Way to make it happen
A. 40-50kg
B. 80kg
C. 92.5kg
D. Done based on 162.5kg
E. Done
Good sesh!
Awesome! Going into the weekend strong.
A. 45#
B. 215#
C. 245# (spread the last few sets to 1 rep emom). I did them all as squat clean + jerk. Is it supposed to be power clean or squat clean ?
D. Later
My recommendation is to always squat everything in strength components unless specified otherwise and for conditioning move the barbell the fastest most efficient way unless specified otherwise ?
Thought so, just wanted to make sure.
A. 40/50/60kg for both
B. 85kg, no misses ?
C. 107,5kg, no misses ?
D. 115/142,5/162,5/152,5/162,5/172,5kg then 142,5kg x3
E. Done
Happy with this session after a long shift and minimal sleep ??
Great work dude! I hope you get some rest this weekend! ?? ?
Thank you sir! Will try atleast, we’ll see ??
Did weightlifting yesterday but no snatch also trying to lay off a bit of heavy squatting
C. 265 across did power clean + push jerk + power clean + split jerk
D. Did front rack step ups instead (5/5)
115×3/135×3
Gonna keep throwing these in on some squat days
E. Done
Going away this weekend so also did
Every 6 for 24 (4 sets)
22 BFBBJO
22 GHDSU
22 Cal Assault Bike
3:21/3:23/3:45/3:38
Gonna try to get something in tomorrow as well
What’s up, knees bothering you in the squats?
Hope you have a fun weekend away with the family!
Here’s a fun one I did this morning:
Against a 5 minute clock:
10 Burpee Box Jump Overs (24”)
35 Calorie Assault Bike
10 Burpee Box Jump Overs
Max Wall Balls (20lb.)
Rest 90 seconds and complete for a total of FIVE sets
21/20/22/24/18
Oh I like that! I won’t have a bike though but I’m gonna keep that in my back pocket.. I did get a quick one in on my new bike erg though!
Yea knees have been a little achy and lower back a little bit I’m not too concerned just need to chill a little on the heavy squatting I think