A.
Two rounds of:
500 Meter Row
30 Barbell Thrusters (20/15 kg empty barbell)
15 Bar-Facing Burpees
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 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%
C.
Every 3 minutes, for 15 minutes (5 sets):
Clean + 2 Front Squats + Jerk
*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 82.5-87.5% of 1-RM Clean & Jerk
D.
Three sets of:
Single-Arm Dumbbell Press x 8 reps @ 2111 each arm
Rest as needed
Immediately followed by…
Three sets of:
Barbell French Press x 10 reps
Rest as needed
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
B. 215/230/245/255
235×3
C. 135/155/175/185/195
D. 70/75/75
15lb on each side
E. done
45 lb plate x 12 reps
32 lb restante for Palloff Press
A. Done Rx, 9:43
B. 117.5/125/132.5/140/132.5Kg x 3
C. 90/93/96/100/105Kg
D. 20/35Kg
E. Subd BB good mornings
A. 10 aprox
B. Done 235, 250, 265,285, 265
C. Done 175, 185
D. Done at 50lb db and 10kg french
E. Done
Did Wednesday
Am – bike erg
Modified due to injuring left pec
A/ no bf burpees
B/ 116/125/132/140kg then only 132 /1
C/ no jerk 105/107.5/110/115/120kg
D/ only db shoulder press
E/ only pallof press
Good job getting this in today ?
A) Done. Good shit. The nose breathing thing is getting easier to maintain and its fun!!
B) 5×100, 3×105, 1×110, 1×115, 3×110
C) 85, 90, 95, 100, 105, 110 – cause it felt good. I do this shit where I add weight without counting it – 100lbs wa as my previous C+J max!!! ?
D) 20lb db, 35lb bb
E) done.
Dude. I am super duper loving this shit!!! Thank you.
A) Done- Didn’t time. This is really forcing me to focus when and how to breath in relationship to the movements as well as the rep timing/tempo. Good stuff!
B) 245/265/280/295/280
c) 190/210/215/220/225
D) Done- DB press with 35kb/ BB French press with 40lbs
E) No GHD at the garage gym yet, but it’s on its way! Barbell Good Mornings x20
Tall kneeling palloff press-Done
Great to see your benefiting from those nose breathing pieces! Connecting body and mind with breathe!
A) Done. Love these nasal breathing pieces.
B) 3-235, 2-255, 1-265, 1-280, 3-265
C) 1-3: 190-195, 4-5: 205- Jerk needs work, cleans felt ok
D) DB Press- 50lbs across sets; French Press done
E) Done with 25lb plate, pallof press with band
Great day, excited for tomorrow!
Great to hear Jake! Training hard and having fun!
A. Done
B. 220/ 235/ 250/ 265/ 250
C. 185/ 195/ 200/ 205/ 215
D. Done
E. Done
A. 1 round
B. 140/150/160/170/160#
C. 135/140/145/150/155
D. 35# DB & BB
E. ✅
A day behind getting back from vacation and birthday yesterday. Did yesterday’s programming today. Will be a day behind until Friday’s program.
2 Dec Comp program:
A. Up to 75Kg
B. 130/150/170Kg; 160Kg x 4 for all 5 sets
C. 4:35/4:53/4:32; tripped up on the rope a couple of times on the second set.
D. Done
Happy Birthday!! Hope you had a fun trip and awesome day! ? ? ?
Thank you. Good vacation. Birthday was good too. 47 now, not gonna let it slow me down though.
A) 8:55
B) done. Up to 260
C) done. Up to 205
Good stuff today!
?
A- done
B- 125/135/145/153/140
C- up to 125kg
D- 70/75/80
Done
E- done
A) 8:51 RX really like the nose breathing
B) 245/260/275/295/275
C) 195/200/205/225/225
D) 45lb db, 65lbs for French press
E) 25 lbs hip ext, blue band for paloff
???
Not gonna he able to workout today- I’m still fighting this cold and have some work stuff. I’ll likely make it up tomorrow anddonwed on Thursday
Hope your day was awesome!
??♂️ Feel better!
A. Able to maintain a steady pace in the row and the burpees. Thrusters were in two sets 20/10
B. 225, 235, 255, 275, 255 (felt easy) my goal is a PR of 300 so we’re getting there.
C. (1,2,3) 185lbs (4,5) 205lbs jerk felt better. Those Saturday tall jerks are doing the work!!!
D. Done
E. Done
Finished with 400 mts run and mobility.
Solid days work! Good to see you dialling in some extra mobility
A: ✔️. More composed on the second round then on the first
B: 175×3, 190×2, 200×1, 210×1, 200×3
C: 160, 165, 170, 185, 190
D: Done. Each set with 40# DB
D1: Sitting French press with single DB @ 20#
E: ✔️ No GHD at home so I did Superman pulses
Happy to hit all my lifts. I did Monday and today’s workout back to back. Spent 6 hours in a car yesterday. Needed to move around today and got that accomplished
Good to see today’s work went well after that car ride!
A) I love this work, the nasal breathing has been a game changer for me, I really appreciate you guys programming this good stuff for us a couple times a week!
B) Hit all of my numbers, with no belt. Felt strong. 165,185,195,205,195
C) All lifts felt pretty solid. 135,145,155,165,175
D) Done
E) Done
You’re welcome!! Anything to help you guys get better!
A. Love the breathing cycles! Noticed that I was able to complete the row 10 seconds slower than my usual time, under control, so that was good. Thrusters in sets of 15, Burpees unbroken.
B. 130/140/145/155/145, felt solid today
C. 100/105/110/110/120
D. Done, with light weight, shoulder feeling funky
E. Done
Great to see those nose breathing pieces paying off!
A. Done in under 11:00. Very challenging for me but I think this was my best nasal breathing exercise yet??
B. I took my percentages off my last heavy single (210 instead of 220lbs). 155-165-175-190-175
C. 125 —> 140lbs (repeated 82.5%)
D. Done
E. Added a fourth set because I think started too light. 25lb plate for sets 1-2, 50lb slam ball for sets 3-4
A. 8:30 nice and controlled second round was faster.. one nostril is more closed off and can’t get as much air in makes it tough sometimes
B. 275/295/315/335/315×3
C. 245×3/275/285
D. 45/60×2
E. Done
Deviated septum or just the cold or just an excuse? 🙂
Lol deviated septum! I promise!