A.
For 10 minutes @ 75-80% effort:
20 Jumping Lunges
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Single-Arm Dumbbell Push Presses (10 Left/10 Right)
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 80% of 1-RM
C.
Three sets of:
Stiff Leg Deadlift x 10 reps
Rest 90 seconds
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible – but be sure to get full hip extension)
Rest as needed
D.
Every 6 minutes, for 30 minutes (5 sets):
21 Burpee Box Jump Overs (24″”/20”)
15 Toes-to-Bar
9 Thrusters (155/105 lbs)
21/16 Calorie Assault Bike
E.
Four sets of:
12 Alternating Dumbbell Bench Press (6 each arm – HEAVY)
Max Reps of Band-Resisted Push-Ups
Rest 2 minutes
A. Done
B. Skipped, back still feeling quite stiff
C. Barbell hip thrust only @ 175#
D. First set scaled BBJO to 15, then 18 for the other rounds, TTB something I can hold unbroken so 12, Thrusters taking it light 115# save the knees a little bit, Sub to row
3:36, 3:50, 4:15, 5:30, 5:42
Good to see you adjusting accordingly to move well and feel good! Hope the knees feel better going into next week.
A) 4 Rx
B) 275- these felt good once I got moving even tho I was kindof sore
C) 145 for both
D) 4:13/3:55/3:52/3:57/4:02 Rx
E) done- 35# and 8/7/8/8
Ready for rest day!
Hope your day was awesome Tino! Thanks for everything!
Great work today! Thats a damn solid session!
Thanks Tino!
A. 3rnds
B. 160Kg
C. 120Kg stiff leg DL, 60Kg hip thrusters
D. Rx – 3:45/3:59/4:05/4:03/3:57
And the 155 thrusters are back! ???
E. Done with 40Kg DBs and small black band
Push ups – 10/12/10/11
Those thrusters were just for you!
Solid days work!
A) 4 rounds + 4 snatches. Forgot the 30 second rests-woops!
#20 snatch and push-press.
B) off #230 max. #185
C) #95 DL, #45 bar hip thrusters.
D) 4 rounds. In 3rd round, started getting lightheaded and tingly. Stopped after 4th round. V-ups instead of T2B, palm tore thursday doing Wednesday’s C2B. 7 thrusters at #75, heavy for me.
4:45, 4:35, 4:39, 4:48.
E) #35’s bench press, 10 regular push-ups on rower each round.
Look after yourself Lesley, make sure you’re fueling and hydrating correctly for your sessions!
Hope your hand heals up soon!
A. Done 3 rounds
B. 345 staying under % bc haven’t dl in a while
C. 156 and single leg hip thrusts
D. Every 7 min with burpees over erg and 125# thrusters and row
5:02 4:58 4:57 5:06 4:58 5:04
thrusters ub
Ttb 10/5
E. 4×8 db bench 70#
Love the consistency! Solid finish to the week!
A) 3 rds
B) 230#
C) 105# for both haven’t done hip thrusts in a while so will work back up in weight.
D) Used 85# for thrusters body is beat today this was rough.
4:00/4:15/4:18/4:24/4:30 bike got me
All thrusters and TTB uB
E) 35#
8/8/8/8
Have a great weekend!!
? ?❌
A. Just did 2 rounds with 35lb db
B. 425
Then did team training for a comp coming up in late September. Tough but productive week!
“Challenging” great to see you have something fun to train and look forward to! ?
Exactly????
A:3 R
B: 275
C: 155 & 95-115
D: 12, 6, 6 (95), 12
E: 40 & 8
D was. Tough one !!
Just finishing off the weekend right!
How did it go?
A.
For 10 minutes @ 75-80% effort:
20 Jumping Lunges
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Single-Arm Dumbbell Push Presses (10 Left/10 Right)
Rest 30 seconds
3 rounds
B.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 80% of 1-RM 150 kg
C.
not done
D.
2 rounds for time
21 Burpee Box Jump Overs (24″”/20”)
15 Toes-to-Bar
15 Calorie Assault Bile
9 Thrusters 50 kg
18’20”
E.
not done
Good work today!
Short in time today?
Short in fitness! It took me 3 hours with a friend to do it all and dodnt want ro overdo in the wod..little by little. Happy for the deadlift session out of a rm of 190 kgs which is my personal best which I dont think to have now
A) Done
B) all sets at 330
C) 185/225 really like this stuff
D) quad cramped warming up thrusters so changed that to 12 30lb wall ball shots. Otherwise Rx: 4:17, 4:36, 4:31, 4:56, 4:47
BBJOs might be the hardest way to start an interval fml
E) Done with 65s
No better way to get the party started than with some bbjo! Make sure you hydrate!
A. Done
B. 10 sets Deadlift x 3 reps: 145kg
C. 3 sets of:
Stiff Leg Deadlift x 10 reps: 80kg
Barbell Hip Thrusts x 10 reps @ 10X1: 120kg
D. 4 sets RX 4:27/ 4:48/ 5:19/ 5:46
E.
Dumbbell Bench Press 6-6 reps 22,5kg
Max Reps of Band-Resisted Push-Ups 12/12/12/12
Got close on the final set on the conditioning!
?
A. Done
B. 160kg
C. 95kg
D.
1. 3:57
2. 4:20
3. Capped at 4:00 14 cal
4. Capped at 4:00 8 cal ?
5. 5:18
60kg barbell
E. Done 22.5-27.5kg
Poor sleep and early session today (not used to that) so happy overall ?
Good job getting this in after a rough night. I hope you get some better sleep tonight ? ?
A. 2 rounds + 36 reps
B. E2M, for 20 min: DL x 3 reps @ 80%, 72 kg
C. Three sets of:
Stiff Leg DL x 10 reps @ 40 kg
Barbell Hip Thrusts x 10 reps @ 10X1, 65 kg
D. Every 6 minutes, for 30 min:
15 BBJO (20”)
10 Toes-to-Bar
9 Thrusters (30 kg)
16 Calorie Assault Bike
4:05/ 4:01/ 3:59/ 3:57/ 3:43
E.Four sets of:
12 Alt. DB Bench Press @ 15 kg DBs
Max Reps of Push-Ups @ 10/ 10/ 9/ 8 reps
Have a great weekend! ???
Solid finish to a fun week! ??
Pretty sore this morning..
A. 3+20, took it easy
B. 152,5kg, no misses.
C. Done 60kg, kept it light.
D. Skipped, no time
E. Done 40kg db’s and yellow band ?
Thanks for this week, lots of fun ? now off to a wedding party and a rest day ??
Another great week of work!
Enjoy the wedding dude!
Will do! ?