Mobility & Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
Followed by. . .
Every minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 80%
B.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
Followed by. . .
Every three minutes, for 6 minutes (2 sets):
Back Squat x 15 reps @ 65-70%
C.
For time:
50 Pull-Ups
Immediately followed by. . .
Three rounds of:
50 Heavy Rope Double-Unders or 70 Double-Unders
15 Thrusters (95/65 lbs)
Rest 5 minutes then repeat
D.
One set of:
100 Banded Hamstring Curls
Keep a steady pace with a light band.
Followed by. . .
One set of:
3 Minutes of Banded March to 4″ Plate
Followed by. . .
One set of:
100 Banded Hamstring Curls
A. 40 kg across and 90 kg for the emom
B. 90/110/120/130 and 2×15 with 110 kg
C. 8:30 and 12:10 ??♂️ My mind was not prepared for the second round but I wanted to finish it.
D. I will do it today
Mobility Done
A. Done 75lb tall snatch
155 (80%) all sets
B. 195/ 235 / 265/ 305
215 x15
C. 14:26
D. Done
Busy day, but got it in somehow!
A) 75
Then 115
B) 145/165/199/215 then sets at 165. Woof today
C) 5:52/5:57 Rx but normal DU. Need to ge a Zeus rope
D) done
Thanks Tino! Hope your day was awesome!
Great work getting this in after a busy day!! ?
M&A and Warmup done
A. 70Kg across all; a little lighter than Rx.
B. 110/125/145/165kg
130Kg(68%) x 15 for both sets
C.Rx with strict pull-ups and 70 DU.
R1 – 6:32
R2 – 6:42
Loved this, but I can imagine it’s a totally different feel with a heavy rope. Saw posts about how bad the Zeus rope was; that piece of equipment just made it onto the list of must haves.
D. Done; hamstrings are on fire ?
Wheel house workout for you but definitely a game changer with the heavy rope. Solid start to the week!
A)85/95/105/115
B)180 1 miss but got it on 2nd attempt
C)215×5/250×5/290×3/330×2
250×15
D)11:22
Hip flexor got extremely tight so I stopped and just stretched it and rolled it out.
M/31/153/Missouri
Good to see you looking after yourself and listening to your body!
Activation & warm up done
A. Tall snatch = 35-55-60-65 and snatches = 8 sets from 75-90# then 7 sets @ 95#
B. 95-115-125-145 then 15X2 @ 95#
C. 1 round = 8:49 scaled to 50 strict toe-assisted pull ups, 10 down-ups and thrusters with 45# bar
D. Done
Goal this week is to be more patient with myself. Babe is mega fussy and not sleeping well as we approach the 6 week growth spurt, so any movement this week is a huge win for us 😀
I think its awesome that you have been able to train consistently since the arrival of the little one. Supermom!!
A. 20/30/40/45kg
EMOM with 77,5kg
B. 127,5kg x2
97,5kg x15x2
C. Did Saturdays Jackies 9:45/8:02, hurt after Squats ?♂️
D. ✅
?
Mobility: done
A) Tall snatch 95-115
Snatch singles at 210 across. No misses. Super happy with these
B) up to 355 for the double then 280 and 285 for 15s. All beltless
C) I was worried about this workout with having done the MACC Indy 20.4 Saturday which was the same movements. Decided momma didn’t raise no b!tch and went for it
Did 70 dubs, no heavy rope.
First set 5:42. Pull ups unbroken
Second set 6:23. Pull ups 36/14. This hurt but it’s just what I needed.
D) done. Very. Slowly. Haha
Great push today Jesse! Damn good start to the week, now just look after those arms after all the pulling!
warm up done
A. 65/85/95/115
B. 205 across
C. 215/250/285/325
250×2
Damn
D. RX with Zeus rope
7:15/9:11
Zeus absolutely smashed me I haven’t used this in a long time completely different workout.
There was a time I was using it a decent amount and 50 unbroken was easy today I didn’t do one unbroken forearms and shoulders were lit up
E. Done
Same with me and the Zeus Rope today. Couldn’t get any round unbroken. ??♀️ Maybe we just need to get used to it again…
Noted…more heavy rope double under 🙂
Yea apparently I need it bad
A1. 75×3, 80×3, 85×3, 90#x3
A2. 125#x1x15 (off 155#)
B1. 165×5, 195×5, 225×3, 255#x2 (no belt)
B2. 205#x15x2
C. 1 set done using 75# Thrusters. 10:51
D. Done. Ooooh my legs!
Back to school??
Yeppers! Just started today! There will be a few days where I will have to workout in the afternoon and some in the morning.
Warm up ✅
A)55/65/75/80
EMOM15 x 110# no misses all super solid ??
B)125/140/161/182
15 reps @ 150×2
C) 5:58/6:45/6:47
Did 70 dubs
Probably shouldn’t have done all those pull-ups hope I don’t regret that later. ?
E) ✅
Did you do the conditioning 3 times???? SO 150 Pull-Ups??
Yeah wasn’t that what we were supposed to do?
Damn I just read it again it was only 2 ??♀️
??♂️
Did a modification of this warmup and last cycle’s mixed together, really liked that one
A. Up to 95 tall snatch
195 across
B. 255,300,345,395
315 2×15
C. 5:59, 8:45 w heavy rope. Died and still haven’t came back to life lol that was brutal!
D. Will try to get done today sometime
First one got you!!
Definitely did!
A. 115lbs x 15 with zero misses ?
B. 150-175-200-230lbs then 175×15 & 190×15. All percentages as prescribed
C. 8:30 / 8:33 (total running time 22:03). Happy with this!
D. Done ?
Feeling better?
Much better! Best training day I’ve had in a while ?
What do you recommend as an alternative to DUs ? I am pretty sure my plantar fasciitis is flaring up and I am going to get it checked out. I was good all the way through the squats but, jumping was a whole lot of nope.
10 Down-Ups? (Burpee with no jump)
Groin was feeling much better after a week of no squatting and physio treatments, so I gave it a go.
Activation Done
A) 45/65/75/95 for tall snatches
165lbs for the EMOM 80% feeling great
B) 215/245/255/275(72%) – Went lighter than the %s here didn’t want to push it
245x15x2 (65%)
C) I have no idea what was going on with my double unders today. My brain just decided I didn’t know how to do them. Normally 70 would be 1-2 sets. My terrible times were 12:43, 13:17. Thrusters unbroken.
D) Done
Great to see your groin is feeling better. Now to sort those double unders!
Hello!!
A) Empty barbell only (did some High hangs so I didn’t increase the weight)
A2: 30kg
B) 47 – 55 – 64 – 73kg Then 2 x 15 @ 57kg (67%)
C) RX with Zeus Rope and Kipping PU – 14:40 / 14:48
Total time including rest: 34:28
D) Done , 20lb Medball for the Banded March
Have a great day!! ?
A) 95, 95, 115, 125
……145 across
B) @180, 215, 250, 225
@225×15
C) using 70 double unders
1) 7:53
2) 8:18
Great workout today!
Solid start to the week Adam!
Mobility/ activation/ warm up done
A1. 15-18-20-20 kg
A2. Done with 34 kg
B1. 45/ 49/ 56/ 64 kg
B2. Done with 49 kg @ 65%
C. Couldn’t perform pull-ups due to class. Scaled barbell to 25 kg. Done with 70 double unders.
1- 6:04
2- 6:30
D. Done
M&A: ✔️
A: 75, 85, 95, 105
B: 140×15. Missed the first one but the rest felt really good
C: 145×5, 175×5, 200×3, 225×2
C1: 175x15x2
D: 50 pull ups R1 2:20 & R2 2:31. Didn’t time the first round. Miss read the workout. 2nd round total time with PU 11:58. Did it with 70DU and 95# Thrusters
E: ✔️
Good job getting it done today!
Howdy! ?
Mobility and activation and A. Shoulder rehab.
B. 100-18-136-155, then 120-128 kg.
C. Scaled. 13:41-15:19
75 Ring rows
Followed by
3 rounds
70 Dubs
15 Front Squats 95
30 Push Ups
D. Done. Marching was like hell! But we gladly did it! Haha!
Have a great day!
Good start to the week! ?