A.
Three sets of:
Legless Rope Climb (ascent)
x 1 pull + Rope Pull-Up Tap
x 1 rep
*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.
Rest as needed
Followed by. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Rope L-Hang (with straight arms) x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits
x 7 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch from 2″ Below the Knee
(pause for 2 seconds at 2″ below the knee before you power snatch)
*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 2 reps @ 75%
*Set 7 = 1 rep @ 80%
*Set 8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
C.
Four sets of:
Dumbbell Biceps Curls (pronated grip) x 8 reps
Rest as needed
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed
D.
Seven sets for distances of:
60 seconds of Rowing @ 26 s/m
Rest 30 seconds
Move during your 30 second rest – stay in the seat, but just row lightly to flush your legs. Stick to the strokes per minute prescription!
E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
A. done
some leg assistance needed
B. 42,42,45,45,47,47,50,52,55,55 kg
C. done 12 kb DB weird
D. 2066 m total all sets 26 s/m
E. done 5 kg plate
A. Done
B. Set 1-2: 115 lb
Set 3-4: 125 lb
set 5-6: 135 lb
Set 7: 140 lb
Set 8: 150 lb
Set 9-10: 160
C. Done
D: 1013 meters in total 26/27 s/m
E, Done
A. Done
B. Up to 75kgs
C. Done
D. Row done
E. Accessory done
A: done.
B: up to 47.5kg
C: done.
D: done
E: done.
3×2 backsquat@190
A. done
B. Up to 105
C. 260-265… my stroke rate was all over the place though. I have no rhythm ?
B: up to 235#, questionable power. 245# f
A: done
D: done, you go I go
Short on time so did:
B.
Doubles 115×2 125×2 135×2
Singles 145 150 155 160
D. Row s/m 26 damper 5
306m 301m 305m 307m 308m 309m
Great workout thanks!
A. Done
B. Up to 105. Getting more consistent at this 95%.
C. Done
D. 262/270/270/270/272/270/275
I found this hard to get any more than 270m without a faster stroke rate. It felt slow and I couldn’t get any more out of my legs. I did keep stroke rate at 26 consistently.
E. No time
A. Gymnastics skillwork
B. Up to 100. Focused more on form and fixing mechanics
C. Held a target pace insetead of s/m. 1:49.4 pace and 1919m
A) Done
B) 50/54/58/62/66/70kg/70kg(fail)
C) Done
D) 300/301/291/288/291/280/297
E) Done
A. This was hard. Did the e20sec every 30-40 sec. couldn’t hit the times.
B. 95-135. Did 1 set at each, hip bothering me in the catch.
C. 15#/red crossover
D. Started at damper 10 and went down 1 every set to test.
10: 260
9: 250
8: 246
7: 244
6: 245
5: 255
4: 244
This didn’t even feel like a workout- this s/m is low for me, hard to get the speed up. did the performance wod, 7:45
E. 10# plate/red crossover
A. Towel PUs. No ropes.
B. 50/55/60/65/67.5/70(f)/70Kg(f)
Felt good throughout. Was slow on the last two
C. Done. 22.5Kg for curls and subd skull crushers x 10 at 17.5Kg for ISO hold.
D. No rower today so did 60 sec of DU.
All rnds between 105 – 119
E. Done. Subd BB goodmornings at 60Kg, no GHD.
A: Super difficult still working on legless rope climbs. Did 1 legless then did raps from the floor
B: 95#-145#. No misses
C: Done
D: Total distance of 2170
E: Done
A) Did the first one with taps which were more like grab and release. The other two were regular legless.
B) 105, 105, 115, 115, 125, 125, 135, 145, 150, 150 (went off my power snatch numbers. Much better than last week)
D) 277,277,273,275,276,273,275
C) done
E) done
A. Done
B. 125/135/145/150/160/170#
C. Done
D. 1954m 26/27 s/m
E. Done 15# plate
A.✔ B.) 1RM is 150# 65% 100# 70% 105# 75% 115# 80% 120# 85% 130# 90% 135# (both failed reps and I’m surprised that this high % is programmed for a paused power snatch) *I did this based off 1RM snatch was I supposed to do it off my power snatch? C.)skipped (time) D.)okay so I feel so stupid because I thought the faster I go the lower the s/m will be and I figured it out on my 2second round ans I was aeound 26 the whole time except the 40 s/m on the first round. ? E.) Skip… Read more »
I based mine off my 1rm power snatch. I saw Tino post that last Friday when we did power snatches.
Correct!
1-RM Power snatch. If you can power snatch 90% of your 1-rm snatch then you may have a few technical issues to look at.
Yeah that explains why I failed that. Thanks. Idk why I thought my 1RM squat snatch. ??
B. Doubles up to 115lbs
Singles up to 125lbs
C. Done
D. Total of 1824m of work. The rower didn’t count my rest meters.
E. Done
A. Done
B. 55,60,63,68,72.5,77.5kg
C. Done 15kg
D. 280,279,285,278,274,279,274m
Pic attached for s/m
E. Done 5kg plate
Nice work!
Thanks man, Haven’t posted for a while, I have still been following the program! The mu one destroy my hand the other day 🙁
A. Done B. Power Snatch from 2″ Below the Knee *Sets 1-2 = 2 reps @ 65% – 40kg *Sets 3-4 = 2 reps @ 70% – 43kg *Sets 5-6 = 2 reps @ 75% – 45kg *Set 7 = 1 rep @ 80% – 48kg *Set 8 = 1 rep @ 85% – 51kg *Sets 9-10 = 1 rep @ 90% – 54kg C. Four sets of: Dumbbell Biceps Curls (pronated grip) x 8 reps (Dumbells 14kg) Tall Kneeling ISO Anti-Rotation Hold x 30 D. Average 260m 27s/m 2400m with rest Seven sets for distances of: 60 seconds of… Read more »
Tino- 26 s/m for all, or is there a relative % of normal s/m to adopt? I know it’s a template so trying to get the right stimulus. 5’2 and for 60s would normally be mid 30s s/m, damper 8. Is the point to crank up the damper and pull hard?
26 s/m for all.
The damper setting will be individual to not only you but the erg itself. Here is a good article explaining.
https://darkhorserowing.com/understanding-the-magic-of-damper-settings-and-drag-factor/
Ok Thank you! For 26 I’ll need to go 10 for sure, my stroke is so short
Not necessarily. Thats not how stroke rate, damper setting and drag factor work.
I read the article and will play with it. I see huge guys put it on like 2 and crush it so I know there’s more to it. But I just can’t seem pull hard or long enough to get the speed up at low damper. I’ll experiment today.