A.
For breathing efficiency and movement quality:
100 Wall Ball Shots (20/14 lbs)
Every 2 minutes including 3,2,1,GOI! perform a 200 Meter Run or Row
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 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
C.
Four sets for times of:
12/8 Calories of Assault Bike
50 Heavy Rope Double-Unders or 70 Double-Unders
3 Cleans
Rest 2 minutes
Suggested loading per set:
*Set 1 – 205/145 lbs
*Set 2 – 225/155 lbs
*Set 3 – 245/165 lbs
*Set 4 – 265/175 lbs
These may be power or squat. Move the barbell the fastest most efficient way for you. The goal of this portion is power output. If sets are taking you longer than 2 minutes, please adjust the loading.
D.
Every 90 seconds, for 12 minutes (4 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
A. 7:37 Rx Row/TrueForm/Row/TrueForm
B. 185/195/200/205/210/215/220/225/230/245#
C. Done with 70 DU & 205/215/225/235# 17:21
D. Done 3 sets (24kg KB)
A. 7:49
B. 175/185/185/185/195/195/215 Fail/ 215/225 fail he hang clean (LB)
C. 2:10/2:05/2:02/2:15
D. done with 70 lb
A. Done
B. 135,155,175,195
C. Scaled: 155,175,195,205
D. Done
A: 7:57. My quads were on fire
B: 145×3, 155×3, 175×2, 185×2
C: 1:48 (145# BB), 1:37 (165), 1:42 (185), 2:38 (205)
D: Done with 70# KB
A. Did Athens Throwdown qualifier 2 video
B. E2MOM x 10 clean + hang clean
70-75-80kg
80-85-90kg
90-95kg
95-100kg
C. (I saw that it should take no more than 2mins when finished it)
1:43 85kg
1:59 90kg
2:12 95kg
2:13 100kg
D. Done 32kg kb
A) Done
B) Up to 265#
C) Scaled to 195/215/235/255
1:45/1:59/2:10/2:40
A. Done
B. 96/102/108/115Kg; felt decent.
C. Scaled to 88/93/97.5/102Kg and did 70 DU
1:39/1:46/1:38/1:37; must’ve sandbagged rnd 2.
Happy with the effort; fast and felt very efficient. I think I could’ve gone a little heavier.
D. Done with 32Kg KB
There may just be a light at the end of this clean tunnel???
Finally! I’ve been waiting for this comment! ??
A) 7:49 Rx it was really hard not to push on that last set.
B) 140/150/160/170 ok these felt awesome tonight. No belt and felt snappy
C) yesssss. I love these. DU def made it feel different in there. Did all power, no belt. 1:40/1:38/1/48/2:02 Rx. Can we say I was pacing and not sandbagging the 145? ?
D) done
Thanks Tino! Hope your day was awesome!
? ????
A) 8:28 steady pace
B)110/115/115
120/ 125/125
130/135
135/140 something in my glute hip locked up on this last one so kept the conditioning light today.
C) 95# 1:40
100 # 1:44
105 # 1:47
115#. 1:42
Kept tripping on dubs today for some reason body didn’t wanna jump crushed the bike though.
D) skipped body was done
Legs didn’t want to move after yesterday?!
Probably ?
A. 78 wallballs + 200m row [gave myself a 10 min/5 round cap, but it got screwed up on the first round when the husband, following me, said to stay on wallballs when the clock hit 2 min – he made a mistake thinking it was 2 min of wallballs haha he should know better and listen to me LOL]
B. 85-95-105-115
C. 1:25(85)-1:32(95)-1:23(100)-1:18(105) TNG. Scaled to 5 cal AB and 10 down ups.
Funny session of you-hold-crying-baby-while-I-lift-then-switch, but got it in!
Never trust a man to read instructions right…??♂️
A. 7:46 four sets of wall balls. Getting better at this breathing thing haha.
B. 205/225/235/255
C. 1:41/1:53/1:50/2:03 (Loading: 185/205/215/225 all power cleans) Glad I scaled and kept it around 2 minutes.
D. Done 70# KB
A. Done (men those wall balls were mean)
B. Done (155lbs, 165lbs, 175lbs, 185lbs)
C. Done (1:22, 1:35, 1:50, 1:57) Woman Rx
D. Done 50lbs dumbbell
Did the 12cals on part C
??
A.) 20-20-20-20-20 9:50
B.) Based @ 120kg felt good and haven’t tested my 1RM clean for a while. Made every rep at every weight.
C.) 87,5-95-102,5-110. (70 DU) 2:10-2:13-2:24-2:50. Tripped a lot at the last one.
D.) Done with 32kg DB
Strong work Michael!
A. 7:14. Should have been under 6, just a couple WBs off 35/30/30/5. -15 degrees and dry today. Really feeling it
B. 175/195/215/235 everything was fast and smooth
C. 175/185/205/215
1:39/1:31/1:45/2:30 scaled this more than I wanted to. Legs were smoked
D. Done.
Excited to eat everything in sight tonight
You’ve earned that right! Solid work!
A) 25/25/25/25 With rower and 20lbs ball
B) 90/90/90/95/100/100/105/110/115/120 kg
C) 1.25/1.40/1.35/1.52 With Bike Erg and 70 DU
D) Done with 32,5 kg DB
Any recommendations on which heavy rope to buy? Favourite brand?
RX have a great variety. I particularly like the Zeus and drag rope.
Thanks!
A) done 5:40. 37,31,29. Rows all around 1:53avg
B) done up to 80% 270, legs are heavy from yesterday’s squats
C) RX. 1:16,1:21,1:20,1:51 Failed my third clean at 265. Would’ve finished around 1:35
D. Done with 60# DB
Said this a couple times, but this is the first time in awhile I’m feeling fitter and stronger each week. Can’t wait to keep rolling’
Your results have been awesome! Let’s keep you healthy, training hard and making progress! Great work!
A. 9:34
B. Up to 95kg
C. 70/80/85/90kg TNG, every Set between 1:45 and 2:00
D. Back was sore, did Pallof-Presses
Stretch those hamstrings out tonight and look after yourself!
What caused it? Yesterdays work?
I think so ?♂️ did the stretching in the afternoon ??
A. 11:54 so difficult Keep the breat with the Cool air
B. 175/185/195/205
C. Done 18:22
185/205/215/225
Made around 2:30-min btw sets
Bb felt too heavy today hahaha
D. Done 60lb kb
nose breathing in cold climates=character building
Let’s get some character from the Cool season, thank you coach
A. Done in 6 sets
B. 110lbs up to 145lbs
C. Scaled load to 125/135/145/155 & 70 DUs.
1:53
2:12
2:02
2:39
D. Done with 20 & 24kg
and most importantly you get a new Invictus hoody!!
???
B. Built from 140-185# on the C+HC complex
C. 3 sets: 2:02, 1:59, 2:14. Used 8 cal AB, 5/35/20/10, 70, 65/5 DUs, and 3 cleans @ 145, 155, 165#
D. Done with 70# KB
Hit my chin enough times today ?
Be safe dude! Look after those good looks!