Movement Primer
Every minute, on the minute, for 6 minutes:
5 Box Jumps (jump up, step down)
10 second Assault Bike Sprint
Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
B.
Back Squat Play Day
Spend 15-20 minutes building to todays “Heavy” Single. Please bear in mind this is heavy for today and the intention is not to set any new records BUT if your feeling good don’t be scared to put some heavy weight on the bar.
C.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.
D.
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (115/75 lbs)
20 Burpee Box Jump-Overs (24″/20″)
A. 140 up to 257, missed 262 three times but felt like it was there every time. Been working off 255. So time PR but not a lifetime.
B. Back squat up to 340 (been working off 350)
C. 225# slowest :27, best :18
This felt surprisingly well.
Is there training tomorrow? And what will the next two days be like? Just trunk to plan new years stuff out. Wont be up until midnight either way.
A. 110kg
B. 145kg
C. 110kg
Stayed conservative, I didn’t want to end the year with failed Lifts:D
Strong finish to the year!!
Primer ✅
A. 135/ 165/ 185/ 195/ 205/ 225/ 225/ 245/ 255/ 275x (a little bit over a year since I last lifted 255, so happy to be able to match that!!)
B. 355 (5lb PR ?? I think I haven’t built to that number in a while)
C. Done @205
D. 3 rounds + 20 thrusters
Congrats on the PR Eduardo!!! Great days work!
A) Built up to 305
B) Built up to 355. Felt good to get under some weight again since the quad injury.
C) Complete. Deadlifts at 305
D) 5 Rds + 6 reps Box facing burpees
This one got me. Need to stay in it mentally for the full 20 mins.
Excited for 2021!
2021 will be awesome! Starting it right with you healthy and back training hard!
A. Up to 290(95%). 295 Fail. Didn’t take anymore attempts. Happy enough with it.
B. Up to 405 no misses. Felt smooth.
C. Done @275
D. 6 rounds Rx ouch
Solid days work James!
A. Up to 120Kg(87%); felt slow and heavy; I need to get my heavy cleans back.
B. Up to 175Kg(94%)
C. Rx with 143Kg
:27-:34 throughout; crept above :30 during sets 5-7 but finished with :29/:27/:26
Deadlifts and posterior chain are feeling good after this cycle.
D. 5 rnds Rx; totally gassed on that. Was trying to hit 6 rnds but reality crept in after the 3rd. Still happy with the effort.
Good way to end 2020. It’s New Year’s Eve here in New Zealand. Happy and safe New Year’s to all.
Happy New Year buddy! Wishing you and the family all the best for 2021!
Thanks Tino. Same to you and your family. Thank you Tino and Hunter for all you do for us on the Competition Site. I’ve enjoyed this site since 2013.
Pleasure having you a part of the community!
A. 135/185/225/255/275/295missed/305 missed. Caught both but didn’t stand it up. Happy with the pulls – Just need to get the legs going again. Still babying the quad so can’t complain too much
B. Skipped
C. Done at 225. Probably could have gone heavier without killing myself. Every round was :20
D. 4 rounds at 95. Felt slow here…
Overall felt really good today. Happy with the progress and comfort of starting to use my leg again.
Great to see those strength numbers coming back. Keep up the good work!
Right quad was pretty sore today, so I took it easy and did some accessory work to give it a rest Primer: 5 burpee + 10 sec AB spring A. 3 sets: 1 min plank, 45 sec each side plank, 30 sec hollow hold (rest 1 minute between sets) B. 2 sets: 30 candlestick crunches, 20 oblique v ups each side, max banded pull aparta C. 35 cal assault bike 30 burpees 35 cal 20 burpees 35 cal 10 burpees 18:21, went slow and steady to make sure I didn’t aggravate my quad anymore than it already is Happy New… Read more »
Rest that quad up and make sure your body and mind are good going into the next cycle!
A. 170/205/220/230/250/265/280/295/312miss/312miss
B. 375 (heaviest I’ve hit since quarantine ?? 10 pounds off my best)
C. 185 for the dead’s. Probably could have done more but I felt good.
D. 4+2 Rx I did box facing if that matters.
You’ve crushed it this week! Awesome work Jake and way to round out 2020 with a bang!
Nice job dude
A. Built to 190#. Felt good on this.
B. Built to 285#. Still had a little left in the tank but I used up my 20 minutes and that’s okay for me today.
C. Did 5 DLs @ 185# + 5 burpees. Skipped the sixth set. Needed a breather wearing my mask ?
Have a Happy New Year’s everyone! May it bring you lots of peace, love, and wonderful opportunities. ?
Happy new years! Those are the most important, but may it bring a bunch of PRs too!
Movement Primer-Done
A. Clean 135/145/165/185/200/210/215/220/225
D. 20 min Amrap
4rds + 12 reps rx ?
Skipped B&C felt pretty sore today to save myself for the 2020 Amrap.
Good work Chris!
Movement Primer: Opted to do some hip circle work and shoulder work with a red resistance band
A.) 61/72/78/84/90/95/100/106/113 (1kg PR)/120 (8 kg PR). Was feelin’ froggy and went for 125 twice. Was able to get under the bar but pitched forward. Almost had it! 275 will be mine but I’m happy with what I got!
B.) Built to a confident 170kg single
C.) Done @ 84kg
D.) Using this “in between” week to take it easy!
Happy New Year gang!
That is a huge PR! Way to end the year!
A. Used 275 all cycle (max is 335) hit 290 today and I have more!
B. Finally! Used 275 all cycle (max 425) hit 350 today easy
D. Rx. 5 rounds
Glad it is feeling good!
Movement Primer Done
A. 32/ 38/ 41/ 44/ 46/ 49/ 52/ 55/ 59 kg (101% – NOPE ?)
B. 77 kg (+2 kg PR)
C. EMOM, for 10 minutes:
5 DL + 5 Bar-Facing Burpees
Done with 60 kg. 35-36 seconds of rest.
D. AMRAP, in 20 minutes of:
20 Thrusters (25 kg)
20 Burpee Box Jump-Overs (20″)
5 rounds + 5 reps
Happy New Year! ??
Congrats on the PR! Happy new year!
Wow, I just have to say, I am so proud I made it through Mon-Wed! ?
Primer done
A. Up to 165lbs (92%!)
B. Up to 230lbs (85%)
C. Didn’t want to overdo it… completed using 135lbs
D. 4 rounds + 3 reps. I felt slow but I’m glad I kept moving and didn’t quit. ❤️
Way to just stay in it!
D. 6 rounds rx box facing
A. Up to 315 failed 330 just wasn’t feeling strong
B. Skipped squatting..might do it tomorrow
C. RX with 315
Sets 1-2 30 seconds
Sets 3-10 21-24 seconds
Didn’t fancy that horribleness to finish off 2020?
lol I did I just did it first then the rest a little later! 6 rounds ?♂️
I knew you couldn’t resist! Great work!
Of course not! Thank you and was definitely horribleness!
Good work getting 6. I was shooting for 6 when I saw your post. Didn’t have enough in the tank today. Rnds 4-5 made me work.
Thanks! Definitely a grind today, tough to keep pushing this one tried to maintain 3 minute rounds but the thrusters were beating me up! Happy new year!
I had the same trying to hold 3 min. Even the BBJOs started to beat me up. Great job regardless. All the best in the New Year. Stay strong so we can all co tinge to chase.
C) Done at 275
D) RX 4+21, that hurt
Happy New year guys!
Happy New Year Patrick! Excited for what 2021 holds!!
Primer done
A worked on technique/did some accessory things
C Russian kb swings instead of dL. Worked on various bar facing burpee rhythms and techniques
D 20 cal echo bike instead of thrusters.
5+24
So good to have consistent burpees movement and just work on the efficiency of movement. Often burpees are a real time suck from wasted movement. Great stuff!
It’s something I’ve been playing with more since 20.1. I feel I was atleast a minute slower just based off burpee inefficiency alone.
How do you work here? Is only one or both percentages taken?
Set 1 – 3 reps @ 55-60%
perform 3 reps at 55-60% of your 1-RM. Thats the range of weight you need to use based on how you feel for set 1.
??