A.
For time:
1000 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
800 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
600 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
400 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
200 Meter Row
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 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
C.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %):
55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
D.
Three sets of:
Back Squat x 2-3 reps @ 85-90%
Rest 2 minutes
E.
Three rounds for time of:
20/15 Calories of Assault Bike
15 Dumbbell Hang Clean & Jerks (50/35 lb DBs)
100-Foot Handstand Walk
A. 19:22 (2:02/500 Row & 57 Rpm Bike averages)
B. Done. Needed that work.
C. #135, 145, 150, 155, 165, 175, 185, 190 (missed), 195, 205 (missed) **1RM = 215**
D. 3×2 @ 295. Tough after 12 Days-o-Christmas yesterday.
E. 20:36 Rx. 4×25’ ub HSW all 3 Rounds. Great metcon! Thanks Coach!
A. 15:31 with row and 12 burpees instead of the run
B. Up to 205
C. 175 and misses at 185. Feeling a bit under the weather today
D. 295 across
E. Skip
‘a- done 22:23 with run and bike
b- done
c-doe
d-done
e- rx 15:20
A. Done
B. 95/ 115/ 125/ 135/ 145/ 155
C. 115/ 125/ 135/ 145/ 155/ 165/ 175/ 185/ 195/ 205
D. Not done
E. 15:05
Had to be quick today so I decided to leave out Back Squats. This is the second time I snatch 205 🙂 so I’m happy with that, plus I didn’t miss one lift
Short but productive session! Awesome work!
Thanks Tino!!
A. 20:36
B. Up to 165 lb
C. Up to 175 lb
D. 3 reps 385 lbs (3 sets)
E. 17:08
A. 17:53
B. 105 / 115 / 135 / 145 / 155 / 165
C. 125 / 135 / 145 / 155 / 165 / 165 / 175 / 175 / 175 /180
D. 325 lb
E. 22:38 RX
1. 19:10
2. 105 kg ?
3. Hip thrust 3×3 at 140 kg
4. 20:00 Rxd
A. 19:56 Row/TrueForm Rx
B.65/75/95/105/105/115#
C. 125/135/146.5/157/168/180/-/195/200/-#
D. 2/3@315 3@320#
E. 4:22/9:24/14:17 Rx
B)215✔ 225 f.last his
C)195✔
D)@315 2 reps
E) 20:38
A. 21:15 with row/run; mistakenly did an extra 300m run after 200m row. Extra credit right; perhaps I should learn to read ??. Probably 19:45ish Rx without the extra 300m.
B. Done. Love these. they definitely exploit a weakness I have; speed under the bar.
C. Up to 77.5Kg
D. 171Kg x 3 for 3 sets
E. 19:08 Rx. Goal was sub 20 so super happy with this. HSW done in 20’ sections; nearly all were unbroken. Focused on the reset after each segment so not to waste time. I’m excited to see HSW now, really improving here.
Big session today working those weaknesses and also adding in some extra work 🙂
Damn good day! Great to see your overhead and handstand work improving!
A) 18:00
B) sets across at 205
C) worked up to 235 (90%)
D) sets at 375 (90%)
E) 11:19. Hsw in 50’ unbroken sections
? ???
A. Done, not timed
B. Done
C. 135lbs for heavy single today. Missed 140, was rushing under the bar so finished with 3×3 low hang pulls at 85%
D. 3×3 at 225lbs
E. 24:04 rx. Maybe should have scaled the HSW because it was such a time sucker but at least I got a lot of practice in.
Stay back for longer and finish that pull!!
A) 19:31 with bike and a puppy lick on every pull on the rower ? she’s right there waiting. Haha
B) up to 125
C) 75/85/95/105/105/115/125/125/130/130
D) 215. These felt the best they have in weeks
E) 11:58 Subbed 10 strict HSPU for walks. Everything else Rx
Thanks Tino! Hope your Friday is awesome!
Haha. I hope that didn’t effect your nose breathing ? ?
Haha definitely made it difficult! I really like the nasal breathing work
…. and also puppy kisses
Are the DB hang clean and jerks single arm or 2 dumbbells
Two Dumbbells
Thanks! Did the programming for a couple years never posted had awesome results. Just coming back from a 9 month injury started the program again will start posting next week.
Please post!! Great to see you back to being healthy and able to hit the program again!
A. Done with intended stimulus [revised to 5 sets of 600/360m row + 15/12 cal echo bike, me following the hubs]
B. Done with empty barbell across
C. 3 sets @ 35 / 7 sets @ 55. Feels super weird but good to be finally back to full snatch from the floor
D. Done as 5X5 @ 55. Could fully brace through the whole movement today, which is better than last week with empty barbell. Sweet!
E. Unable to get to today as the babe woke up.
Baby already getting in the way of training ??
How’s your body feeling post child birth?
Haha right? Worked out ok today though with that 20 min primer we got in though ?
Body is feeling great! Today’s success was that I could fully squeeze/brace through each squat, where last week I could only hold on the descent.
Can you remind us where we’re at with this cycle and when the next one starts? ?
Great to hear you’re feeling good! New cycle starts January 6!
A. Done 22:12
B. Done 115 lb
C. Done up to 165 l’ve some pain on my shoulder
D. Done 305 x2 all sets
E. Done not timed
Look after that shoulder dude!
A) 21:36 rx
B)worked up to 105lb
C)worked up to 110lb
D)all sets at 195lb, 1st set 3 reps. Last 3 sets 2 reps
E)21:52 rx
A. 23.25 with row and run. Really like this in the beginning of the workout, even though I suck at this nose stuff, but getting better ?
Had to go work. Will do the rest tomorrow ?
Nice little lung opener to start your day. Enjoy work!
A. Done didn’t keep timer
B. Up to 245
C. Up to 225. Close miss at 240
D. 410 3×2
E. 12:55
Woke up with a bit of a cold the morning so I hit A and E at around 70% effort.
A) 18:34 with 300m run
B) 95/115/115/135/145/155
C) Up to 175 (85%), PRed Monday so took it easy today
D) 325×3 for all sets
E) 19:30 RX
Hope some extra sleep and rest helps you feel better!