Primary Session
Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse
x 30 seconds
and then …
CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)
*Please ensure the upper traps are not taking over during the drills above*
A.
Five sets of:
3-Position Snatch
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1: 50-70 Double-Unders
Minute 2: 12-15 Chest-to-Bar Pull-Ups
Minute 3: Max Reps of Ground to Overhead
*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs
C.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Dumbbell Renegade Rows
20 Air Squats
*Renegade Rows = Row Left, Push-Up, Row Right = 1 rep
Athlete Notes:
Today you get the opportunity to choose your approach for the workout, so decide which rep scheme best suits your current abilities and goals, and stick with it for the entire EMOM. This workout is designed to test your barbell cycling proficiency, which you have been training for the past 5 weeks, so you should feel confident in your approach for each weight. The double-unders and chest-to-bar pull-up stations should be completed at a smooth, relaxed pace, so break up the movements if needed, knowing this workout is scored by max reps for the ground to overhead. Your score will be the number of ground to overhead reps achieved throughout the five sets, so be smart with how you approach each weight. Push to work for 50-55 of the 60 seconds, giving yourself a few seconds to get composed before you pick up your rope, which should be laid out next to the barbell.
Ideally you will have a barbell set up for each weight, however we understand that for many of you that is not possible. If that is the case, please give yourself an additional 60 seconds after each set to change out the weight.
The 10-minute AMRAP should be completed at 80-85% rate of perceived exertion, so be diligent to keep the strict pull-ups strict and the renegade rows an actual prone row and not a kipping dumbbell row.
MOB & Warm up ✅
A. 85–> 105# bad technique day, fighting for balance and shoulders (Bar pulling me forward today)
B. DU=55×4, 50 last set
C2B = 12×4, 10 last set
G2O=3@155, 6@125, 8@95, 8@75, 11@65
(Actually set up all the bars, turnover made it hard to not lose 5-10s in transition)
C. 124 reps (interrupted by call from mom at chemo) *used 25# DBs
*been snowed in for 3-4 days so the body was not moving the best
A.115/135/155/165 lbs
B. Did 50 DU’s/10-12 C2B
1-185 lbs=4 reps
2-165 lbs=6 reps
3-135 lbs=7 reps
4-115 lbs=7 reps
5- 95 lbs= 8 reps
C.
5 rounds with 22.5 kg DB
A. 135 across
B. 50 du / 12 reg pu / GTO weights 165-145-125-105-85
165 – 5
145 – 7
125 – 9
105 – 12
85 – 14
C. Done with 5 pu / 10 rows 27# + 10 pushup / 20 air squats
5 rounds
Mobility: done
A. With 135 lb
B. 70 DUS AND 12 C2B
2/4/10/9/11
C. Only 2 rounds.
I have slight pain in my left lats after Chest to Bar, but I am already using the theragun and compex to treat it
My body is shot today- this week has been tough mentally. Got it in tho!
A) up to 115- worked on technique and pausing at the bottom today with each of the 3 pos
B) 5/7/11/14/18 Rx, 60 DU and 12 CTB
C) I ran out of time today ????
Thanks Tino!! Hope your day was awesome!
PLEASE try to get some rest both physically and mentally this weekend! ????
A) 185
B) 50 Dubs
12 C2B
@225=6
@185=7
@135=8
@115=9
@95=12
*ripped hand on the 4th round so skipped the 10 min AMRAP
Look after that hand!
A) Was able to squat snatch today. Felt great to see more progress with the quad. Kept it light. Built up to 165 for the complex.
B) 70 DU’s first 3 rounds then 60 DU’s last 2 rounds. 15 C2B every round. Did first round of cycling with 205 hang cleans. Still can’t STO heavier weights. Everything else RX.
12 hang cleans @ 205 then /7/12/15/18
C) 5 rounds + 11 reps
Yes! ????????
A. 175-185-185-195-185
B. Rx w/one bar. Didn’t take extra time for plate changes. 70 DUs, 12 C2b. 5/10/12/14/18
C. 4+15
I didn’t expect you too 🙂
Movility & warmup ✅
A. 95/125/145/155×2
B. 4/5/7/5/7 RX
C. 3 Rds + 5 pull-ups
Mobility done
A: 105
B: scaled to pull-ups and starting at 145, G20 3, 5, 10, 15, 20
C: 35 DB 3 R
Mobility and warmup symmetry done A. Switched to clean and jerk to warmup for ground to overhead for part b. 135/175/195/205/225/230×2 B. Rd 1 205×4 Rd 2 185 x 7 Rd 3 135 x 11 Rd 4 115 x 8 no 35’s here so I had change out plates and took sometime away Rd 5 95 x 14 Chest to bars were tough, I made up the 14 min Amrap yesterday so my hands were a bit beat but no rips. C. 5 rds but subbed ghd’s for strict after a the c2b’s and mu’s yesterday. Thurs 2/11/21 Deadstop front… Read more »
Training Thursday makes Friday ????????????
Nice work!!
A. Up to 80kg
B. RX I had to share bar so last minute was 30”
M1: 50 Du every set
M2: 12 C2B every set
M3:
*Set 1: 100 kg 3 reps (1-1-1)
*Set 2: 80 kg 5 reps (3-2)
*Set 3: 60 kg 7 reps (4-3)
*Set 4: 50 kg 8 reps (5-3)
*Set 5: 40 kg 10 reps (5-5)
C. I didn’t have dumbbells so I did 10 push ups
Score: 10 rounds (one round by minute)
????
A. Built to #125
B. Did 70 DU for first 3 sets, then next 2 were 62 and 54. C2B kept it at 12 reps each set. G2OH:
4 @155
5 @125
6 @95
7 @75
10 @65
Weights felt good today, no pain! ???? i should’ve probably pushed harder but wanted to stay safe with my form
C. 3 rounds +3 renegade rows. Done with 25lb DB
Great to see you moving well and feeling good!!
A. Last set @45 kg.. technique still needs lots of work, but happy how it went up easily
B. Scaled to
40 DUs
12 horizontal ring rows
2@65 kg (stopped because of horrible technique) / 6@55 / 11@42.5 14@35 16@30.. all clean & jerks but the last one power snatch
1′ to change weights
C. Rows @12.5s kg
4R + 5 pull ups and 1 row.. never did renegade rows before and they are.. difficult
Lets get some eyes on your weightlifting ???? ????️♂️ ????
A. Up to 75Kg
B. Rx w/ 1 bar; did weight changes after C2B.
DU – 70 for all 5 rnds
C2B – 15 for all 5 rnds
G2O – 3/6/13/16/22; Total – 60 reps
All C&J
C. Rx w/ 30Kg DBs
5 + 5 PUs
????️????????
I knew the 225 and 185 would be lower in reps. My strategy was to pace it on the first two the blow it out on the last three; the only way to keep rep counts up with the young strong guys. I’m very comfortable cycling at the lower weights.
225 is my max GTOH, what percentage should I use?
*Set 1: 75%
*Set 2: 65%
*Set 3: 55%
*Set 4: 45%
*Set 5: 35%
Have fun!
A) 145, 165, 185, 185, 185
B) Rx, 5 bars, 50 du unbroken, 12 c2b in
225-7
185-7
135-10
115-12
95-14
50 total
C) 4 + 5 pull ups + 2 renegade rows
Good work Anton!
Mobility & Activation Done
A. 30/ 33/ 33/ 33/ 35 kg
B. EMOM, for 20 minutes (5 sets):
Minute 1: 50 Double-Unders
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Max Reps of Ground to Overhead
Minute 4: Changing weights
*Set 1: 43 kg (80%), 6 reps
*Set 2: 40 kg (74%), 8 reps
*Set 3: 35 kg (65%), 11 reps
*Set 4: 30 kg (55%), 14 reps
*Set 5: 25 kg (48%), 18 reps
C. Done with 12.5 kg DBs.
3 rounds + 15 reps
All the barbell work!!
A. Built to 75 lbs, everything in point today
B. Scaled this to
50DBU
10 strict pull ups
Max G2OH-105(5 reps),95(6 reps), 85lbs(7reps), 75(8reps), 65(10 reps)
Changing the weights out on the bar ate into a little of my time on this portion of the WOD but I gave it everything I had.
C. Done, 3 rounds+5 pull ups
Back still doesn’t work
A) no
B) 15 Min Emom
Min1: 70 DU
Min2: 45” plank with alternating leg raises
Min3: 20 cal AB
C) done with 20 split squats (10-10 with 20kg dumbbell)
4 rounds
D) 3 rounds (21 min total)
In a 4’ window
8 rounds
20” work (barbell movement)
10” rest
In a 3’ window
1500m bike erg
Barbell movements: strict press, oh lunges, bent over row
Barbell has to stay in hands all the time
Is it getting better?
Didn’t use weights at all during the whole week.
I’m still afraid to do anything which is involved with weights, bending or something that puts pressure to my spine. Basically very easy cardio things, like bike erg. No squats as well…
Better than a week ago tho, can walk as stuff now ????????♂️