Movement Primer
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps (slow and controlled)
A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
D.
Against a 60-second clock:
6-8 Bar Muscle-Ups
Max Calories of Rowing or Ski-Erg in remaining time
Rest 90 seconds and repeat for a total of SIX sets – 15 minutes total.
*Goal is to have 30+ second on the Bike. Let’s see how this compares to last week when you performed the same workout but with the Assault Bike.
E.
Three sets of:
Banded Good Mornings x 40 reps
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest 30 seconds
Followed by. . .
One set of:
3 Minutes of Banded March
D. 60 seconds: 8 thrusters 55#dbs + max cal echo bike / rest 90 sec
9 11 11 10 11 11 11 11 10 12
A. Single leg work (4 sets)
12 KB rack bulgarian spilts squats, into
10 Goblet loaded box pistol
B. Build to 175#, snatch felt alright today
C. 305-315-320-320-325#
last week (295-305-315-315-325#)
These sqauts felt super heavy, especially reps 3 and 4 a grinders
D. Did row last week, sub to Burpees today, 6 BMU
13/13/14/14/14/15
E. Done 2 sets
A. 105kg
B. 75kg
C. 125kg
D. 10 Strict HSPU + Max Cal Row
15/15/15/13/12/13
???
A. Done 295×5, 305×1
B. Sets at 185. 1 miss
C. 335-345-355-365 (set 4 was an all out fight, so skipped set 5)
D. Subbed MUs with 10 strict pull-ups and 10 strict dips. cal row 13/14/13/14/14/14
E. Done
Making it work! Solid start to the week ??
Primer ✅
A. 235
B. 165
C. 255
D. 13/ 14/ 12/ 14 (Airbike, 6 BMUs)
E. Done
?
Omg Tino I totally forgot to post sat- I’m so sorry!! I made up the cleans and squats from wed and did sat conditioning. Things felt good and then I napped for a lot of the day ??
Today was a pretty good day! Training felt good.
–
A) 190 these felt good
B) 125 also good here. I felt stronger in my catch today (I felt fine before but mobility felt better today)
C) 230 woof. But felt good
But then I ran out of time…..
almost break!! I cant wait ??
Thanks Tino! Hope your day was awesome!
I was about to send out a search party! Hope you had a good weekend and got some downtime and are looking forward to your vacation time!
Dang it I’m sorry Tino!! I really am trying to remember to post EVERY day.
I’m sooo ready for some down time and to have some routine ?
A) Sets at 295. Gaining more confidence in my quad every day.
B) Sets at 175-195
C) Sets at 295-315
D) 12/16/16/16/17/17 Each round with 8 BMU
E) Complete
Wait til those lifting numbers match your conditioning! ?
That’s the aim!
A. 305
B. 195-200-205
C.2sets x 355
3sets x 345
D. All rowing
sets 1,2,3 : 8 B. MP. cal: 15,14,11
Sets 4,5,6 : 6 B. MP. Cal: 13,12,11
E. Done
Couldn’t hold that 8?
My forearms did not let me they were exhausted
Primer: ✔️
A: 235×6
B: 155×6. Missed a few but got all reps in
C: 215x4x5
D: Did CTB’s. Not enough room in the home gym yet to do BMU’s. 9,11,9,9,10,10
E: ✔️
Good to see you still getting some good gymnastics work in with limited space!
Primer done
A. 125 x 3/130Kg x 3
B. 72.5/75 x 3/77.5Kg x 2
C. 155Kg across all
D. Rx with 6 RMU
18/17/18/18/17/18
More consistent but cals were a bit lower.
Last week – 16/22/18/17/20/18
E. Done
Erg is definitely something I can keep consistent. Assault bike drop off is ?
Totally true.
A. 290 (up from 275
B. 205 no misses
C. 235 (up from 225 and tons of room)
D. 6BMU and Ski Erg 15/14/16/16/16/16
E. Complete rx
Lifting looks like it’s going great! Nice work!
Movement Primer Done
A. 53 kg (+5% from last Monday).
B. 34/ 34/ 35/ 35/ 35/ 35 kg
C. 60/ 60/ 64/ 64/ 68 kg (+3%)
D. Against a 60-second clock:
3 Bar Muscle-Ups
Rowing @ 10/ 9/ 12/ 11/ 11/ 12 calories
BMU felt better today compared to last week.
E1. Three sets of:
Banded Good Mornings x 40 reps
Banded Hamstring Curls x 30 reps
E2. One set of:
3 Minutes of Banded March
Lifts are progressing nicely ??
Did this earlier
C. Rx with 8 bar MU and ski cals
15/15/14/15/15/16
A. 295 I’m not great at utilizing the bounce so this is good practice
C. 325
B. 205
E. Done
Good work! Hope that bounce catches on
A. 245
B. 180
C. 305
D. 15/14/14/15/13/15 cal row
E. Done
Lost your training partner already. What a turd!
Gym is back open under a loophole in the rules, we will see if it lasts. For now we have one hour a day there, strictly enforced. I will mostly do the lifting during this time and then the cardio at home.
A) All sets at 275
B) 170×3, 175×3
C) All sets at 315
D) 6 sets against a 60 sec clock:
10 lateral burpees over DB
Max cal bike erg
13, 14, 14, 14, 14, 13
E) Done
Whats the loophole??
Our gym hired a social worker and is operating as a “Mental Health Support Center” with access to fitness equipment. Five members allowed in each hour, with access to the social worker if needed. Open floor only, with workouts programmed for those who normally do classes. Again don’t know it if will last, but it’s what we’re going with for now.
Love this
RPR
A. (275 last week) +5% 288 6×6 ????
B. (Based off 180) 145 – 12/12 ????
C. (262 last week) +3% 270 5×4 ????
D. First time back to BMU, SAY WHAT?! Adjusted this to fit my needs today. So made a goal of no less than 3BMU/round up to max UB BMU followed by max cals on the rower.
– 3/10, 4/11, 4/12 5(PB)/11, 2+1/9, 3/13 –
That was a fuck yea of a monday, lets keep this train rolling. All the foods sat/sunday and a lazy sunday definitely helped!!
Heck yeah! Love starting off the week so strong!
Combo of last Saturday and today. Staying away from squats and s2oh (what’s been reaggravating it) for a bit to let back heal before focusing on redialing form. Warmup done A Saturday’s ring work. Best my strict mu has felt probably ecer! B tempo forward and reverse lunges every 2 for 10 C today’s metcon w 7 bar mu to stay consistent and able to compare to last week. Felt better today than last week?? Would a higher damper be better here for more shorter sprint style? Feel like a had it to low at 7 and then 8 13… Read more »
Since it is not much time on the rower it is definitely a sprint style but the damper setting just needs to be based on your strength and the speed you can pull. If you are fast and strong still in the interval then most likely it is good to crank it up a bit, but you need to play around with it to see what works best for you.
Got it?? Thanks!
Primer Done
A. 65/75/85/95/105kg (+5kg last Monday)
B. 80/80/80/80/85/85/85/85kg ✅
C. Last Monday 142,5kg
140/145/150 kg 4RM ?/140/140kg
D. 2 sets RX 8 Bar MU 15/15 cal row
Not time for more
Way to hit that full 5% increase.
Is a. Increased from last weeks top set?
Yes please!