A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
C.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest as needed
D.
Four sets of:
30/20 Calorie Assault Bike
20 Burpee Box Jump Overs (24″/20″)
10 Thrusters (165/115 lbs)
Rest 4 minutes
E.
Three sets of:
Decline Dumbbell Bench Press x 6-8 reps @ 30X1
(aim to use the same weight used last week)
Rest as needed
Landmine Rows x 6-8 reps @ 21X0
Rest as needed
A. Done
B. Jerk balance, up to 105
No Tall Jerks, then
Split jerks 3×3 @ 115
C. 130/145/165/3×3@190
D. 6:24/6:15/6:12/6:02, used 85lb barbell
E. Done
Did my own warm up and jumped right to
B) 1. 40/45kg 2. 47,5/50kg 3. 70/72,5/75/77,5/80kg feeling better every week
C) 85/105/120/135/135/135kg
D) wanted to keep it a little different and reconstructed it with my training partner in crime:
4 rounds: 30 Box Jumps / 10 Burpees / 20 cal Asshole Bike / 10 Burpees / 10 strict HSPUs / 10 Burpees // 4 min rest
1) 5:35 2) 5:15 3) 5:53 4) 5:42min
34:25min total.
Another great day in the gym.
Team training yesterday-teams of 3. Whole bunch of ? 3 rds each Congo warmup up pace -5 burpee box overs 5 light devil press 7 min AMRAP-5 devil press each-roll through and accumulate as many rounds as possible ttb complex to pre fatigue core 7 min amrap 10 synchro ttb-alternate throuh staying in same order. 2 working at a time 12 min amrap-one working at a time 1snatxh +5 ohs @205 For time as team 100 ctb, 3 25ft hs walk each,15 legless rope climbs 7 min amrap- 5 snycro bar facing Burpees w a partner-one performs 3 thrusters-5 more… Read more »
A. Done
B. Bruised my delt when recovering from first split jerk, hurts when in front rack so I stopped.?
C. Up to 335#
D. 3 sets, Sub to 28kg Double KB thrusters
5:26, 5:10, 5:04
Shoot! Be careful re racking that bar!
https://www.instagram.com/p/BuXjeoGh3JM/?igshid=aqscbaspb2fc
A. Done
B. Split jerks at 100Kg across all sets
C. 100/120/140/170/170/170Kg
D. Subd row for bike.
5:07/5:26/5:42/5:51
E. BP with 30Kg DB; LMR at 40Kg
A. Done
B. 90kg/90kg/95kg/95kg/100kg felt good
C. 245/285/335/385/385/385 the ugliest plate math you’ve ever seen but they felt light
D. 5:26/6:04/6:59/6:40 Rx this did not spark joy. Couldn’t get into a good rhythm on the thrusters at all. Was done the burpees by the 4 min mark every time 🙁
E. 70/70/75lbs Didn’t have a landmine so did DB rows at 100lbs
Solid mental push today!
B) Done worked off 70-80% felt pretty solid.
C) Done, no belt, no shoes, felt really good.
D) Scaled the thruster weight down to 95# to go unbroken, still tough but SUCCESS! Kept the bike and BBJO as is!
4:43/4:49/4:53/4:50 – Goal was to stay consistent on the bike, fluid on the BBJO and one big breathe before jumping on the Barbell, to make it hurt (I.e. unbroken) but keep the thrusters quality reps.
E) Done!
Great adjustments to keep those times consistent. Awesome finish to the week!
Hello!!
A) Done
B) b1: 55/65lb
b2: 45/55lb
b3: 80/83/88/90/93lb
C) 8×115 / 6×138 / 4x 165 / 3×3 @185lb
D) Echo Bike and Thrusters @ 85lb (~ 74%)
5:56/6:10/6:08/ 5:58
E) Incline DB Bench Press 8 @ 25lb , Landmine rows 8 @ 45lb Barbell + 15lb Plate
Have a great weekend!! ?
Great job keeping these within 15 seconds of each other!
Howdy! There’s a snake in your boot!
A. Done.
B. 95-115-215 lbs
C. 120-144-168-192 kg
D. While warming up the thruster I thought “well, here it comes another hour long workout, maybe I should scale the weight…” but then what was really hard was the the burn in the legs… ??♂️??♂️?! 5:54-5:15-5:42-6:03.
E. 50 lb DBs and 105 lbs.
Have you all a great weekend!
Hahaha ? love it!
Great work today! This was a tough one! Solid finish to the week!
A- done
B- worked up to 120kg
C- 3×3 @ 160kg
D- 3:45/3:48/3:53/4:02 subbed for rower assault bike was taken
E- 85lb dB
A) Done
B1) 95/125
B2) 115/135
B3) 190/200/210/215/220
C) 245/290/340/390/390/390 felt a little heavier than normal
D) 6:10 ?/ 5:55/ 5:40/ 5:45- thrusters went 4+3+3 & 6+4 for that last three. Mental win tho for attempting to have a few different strategies to determine which felt better & for not scaling the weight.. lord knows I thought about it.
E) Done at 55lbs and 70KB
Good days learning!
B1. 70, 75#
B2. 80, 85#
B3. 150, 155, 160, 165, 170#
D. Did 3 sets @ 115#. 4:32, 4:47, 4:59
Time for some holiday party fun ?
Hope you have an awesome vacation!!!
A) Done
B) 185, 185, 195, 195, 205 (failed rep 3)
C) 225/245/295/325×3
D) This week got to me, these legs weren’t doing heavy thrusters today. Switched to 10 Strict 4” Deficit HSPU. 4:38, 4:40, 4:40, 4:57
E) Done with 65lbs dbs and 35lbs on the bar for the rows
Good work today!!
That last set got you!
A. Skip to get a free platform ?
B. 40/50/55/60kg for Technique primers
85/85/90/90/90kg for work sets
C. Up to 140 x3x3
D. 3 Rounds (had to Go to work) 4:42/4:43/5:20
Scaled to 60kg to go unbroken
E. ✅
Darn and round four is the most fun haha! Good job today
Thanks! I know but I wanted to get E. in ?
A. Done
B1. 30 kg
B2. 25 kg
B3. 42 kg (80%)
C. Done based on 95 kg @ 48-57-67-76- 76-76 kg
D. Done with 35 kg thrusters. Wanted to quit after the first round. Happy to finish this one!
1- 4:39
2- 4:36
3- 4:34
4- 4:29
E. Regular db bench press @ 17.5 kg DBs /
Landmine row 20 kg barbell + 25 kg
Have a great weekend! ☺️
Great job pushing through and actually getting faster! Enjoy your weekend
Did you sandbag the first three Catherine?!?! ?
Haha! You could almost believe ?
A check
B check
C check
D RX with echo bike and facing to the box
4:10
4:23
4:28
4:27
Good to see you keep these within 20 seconds of each other
A. Done
B. Done JB 115lbs, TJ 115lbs, Jerks 155lbs
C. Done
D. Done 5:28, 5:30, 6:17 (the bike got me good in that last one)
E. Did a cool down run and mobility (arms are gassed)
Did you get a fourth set in?
FML I just did 3. I owe that last one. I read wrong. Sorry
A: Got through 1 set before having to go on a call for work
B: Jerk Balance: 95#, 115#
B1: Tall Jerk: 95# both sets
B2: 150,155,160,165,170
C: 150, 180, 210, 240x3x3
D: Skipped. had no motivation which sucked
E: 60# DB, 65# DB, 70# DB. Landline row done with 45# plate
Damn work getting in the way of training ??
Yoo
A.done
B. Done based off 120kg
C Done based off 185
D. 04:51, 05:01, 05:00, 05:02
E. Skipped did core instead
A. Did my own W-up
B. 40/50kgs
B. 40/ 50kgs
B. 77,5/ 80/ 82,5/ 85/ 87,5kgs
C. Done based on 200kgs
D. Scaled barbell to 65kgs
4:42/ 5:08/ 5:11/ 5:20
All BBJO UB
Thrusters 7+3 each set
E. 3 sets of: Landmine row x8 @21X0 @ Bar+22,5kgs
1-leg Banded hamstring curls x30 reps
It’s been a tough week! Have a great weekend guys ?
It has! Enjoy your rest day, you’ve earned it!