A.
Every 3 minutes, for 12 minutes (4 sets) of:
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
B.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Aim for 2 heavy working sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Push Press in Split Jerk Position x 3 reps
C.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps
*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%
*Sets 7-8 = @ 90%
D.
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 7 reps @ 10-RM Push Press weight
E.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
F.
Every minute, on the minute, for 21 minutes (7 sets) of:
Minute 1: 15/12 Calorie Row
Minute 2: 12-15 Thrusters (95/65 lbs)
Minute 3: 12-15 Toes-to-Bar
C. 225/230/235/240/245/250/255/255#
D. 185#
E. Skipped
F. Partner WOD 7 rounds for time:
15 cal Row (same time)
10 Thrusters (95#) partner FR hold
10 T2B partner hanging on pull up bar
20:51
A. calories: 3/2/2/2
B1. 115/125/135
B2: 135/145
C. 215/215/215/225/225/225/240/240 lb
D. 165 lb
E. 250/315/350/375/405
F. done
with 15 cal row
12 thruster
12 T2B
A. Done 24kg KB 12,5/12,5 DB
B1. 40,45,50kg
B2. 60,65,70kg
C.
3x2x96kg
3x2x102kg
1x2x108kg 1x1x108kg misses the 2nd jerk
D. 3x7x65kg
E.
10x100kg
10×110
10×130
8×150
6×160
F. 21’ EMOM
15 cals row
10 thrusters 43kg
12 T2B
A. Done
B.95lbs,135lbs
C.160,170,180lbs
D.135lbs
E. 205,250,290,315,335lbs
F. DONE
A. Done
B. Done
C. Up to 235#
D. Done @ 175#
E. 80% @ 325#
F. 12 across 3 movements. This was a fun one! Not having to front squat yesterday certainly did help.. ?
A) done✅
B) 47,5kg and 57,5kg
C) 87,5 – 92,5 – 100, failed last set at 100.
D) 62,5kg, shoulders is my weak point but it’s improving.
E) 105kg-127,5-147,5-157,5-167,5✅
F) did everything Rx 12 reps until 6th round at thrusters where I ended outside of the minute. But completed remaining reps/rounds as fast as possible.
Let’s get that overhead strength up! Solid session!
A. Done
B. 75/95/105 for press
105/115/125 for push press
C. 195/210/220
D. 155
E. 225/265/315/335/355
F. Did only 9 min
15 cals/ 10 thrusters/ 12 t2b
A) done
B) done 65# and 85#
C) 145/155/165
D) 115# felt good
E) 175/205/240/270/275
F) done Rx
Thanks Tino!! Hope your day was awesome!
??
A. Done
B. Done 50Kg/60Kg
C. 96/102/108Kg
D. 70Kg
E. 110/130/150/160/170Kg
F. Done, 15 reps/cal UB for all minutes; loved this EMOM, all favorites.
???
Hey Tino
Took the day off because glute and hip were still mad at me from yesterday. Should I make up today’s session or just take an extra rest day and start again Friday
Mobility and active restoration! Get your body ready to hit Fridays fun.
Sounds good thanks! I think I just needed a co-sign on that haha!
Did Tuesday’s workout this afternoon. Was busy yesterday so I got it in today!
Skipped A&F. Running short on time in the evening session
B1: 95×3, 115×3, 135×3
B2: 135×3, 155×3, 175×3
C: 1-3: 175, 4-6: 185, 7-8: 195
D: 135x7x3
E: 150×10, 185×10, 215×10, 225×8, 255×6
Good job getting Tuesdays work in!
A. Done
B. Done (press 95lbs, 105lbs, 115lbs) (push press same as press)
C. Done (set 1: 155lbs, set 2: 165lbs, set 3: 175lbs)
D. Done
F. Done (scaled the reps to 10 ⚰️)
Good job getting through it and modifying the workout to fit your needs!
A. Done
B. 95/115/125 then 135/155/165
C. 250/265/280
D. 170
E. 215/255/300/320/340
F. Done RX except the 5th round I did 15/8/8.
That 5th round! ??♂️??♂️
A. Done
B. Done
C. 140-150-160lbs As prescribed
D. 110lbs
E. 165-195-215-235-235 percentages lowered. Just haven’t felt great about deadlift lately.
F. Done with 9 thrusters, everything else 12.
Be safe on the deadlifts!
A) done. These holds are spicy
B) presses at 115,135,145
Push press at 165,185,185. Not a fan of these. They still feel awkward
Jerks at 270,285,300. No misses. Shoulders were a little soft today though
Push press at 205. Felt better with each set
E) dead’s up to 405. Belted up for that set. Posterior chain was pretty fried
F) RX. 15s unbroken each round. Felt really good on this. In control and able to recover well with remaining time each minute. Kept the row 1400-1500 cal/hr.
Bring on rest/recovery day!
Another good day! Let’s keep in this upward training curve!
Stoked to carry this right into the MACC team qualifier to get back out on that team floor!
A. Done
B1. 95/115/135
Skipped B2-D did Dumbbell high pulls and strict DB shoulder press. Shoulder still bothering me a bit so just limiting anything that aggravates it
E. Did EMOM 21
15 cal row
15 burpees over the rower for thrusters
15 t2b
This was still pretty good!
Getting work done again tomorrow PT doesn’t think it’s anything serious so that’s good
Deadlifting later
Hope the PT work does the trick!
A. Done. Bike was taken so did 25 foot handstand walk
B. Up to 135 strict and 155 push press
C. 225/245/265
D. 185 across
E. 245/285/335/355/385
F. Done. KB thrusters instead. 15 cals/13 thrusters/13 T2B across
A) ✅
B) 40/60/70kg
60/70/80kg
C) 105/105/105
110/110/110
115/115kg
D)90/80/80kg (realised that 80kg was the 10RM?)
E) 100/120/140/150/160kg
F) Done with 12 thrusters and 12 t2b
A little bonus on set 1 of the push press. Good stuff!
A)done
B)presses @55,65,75….PP @75,85,95….
C)130,140,150
D)100
E)135,160,190,200,215
F)done with 10 cals, 10 thrusters, 10 ttb….smoked my mouth with the barbell on rep 6 in 4th set of thrusters. Finished with a bloody upper lip. Haha.
I dont post on here every day but, overall, weightlifting is feeling better this week. TTB felt great. BW is down about 4 lbs after cleaning up my diet. Feeling like I’m catching some momentum again. Thanks for the fun programming. I’m wiped today, but in a good way.
Great to see things are coming together well! Keep up the good work and please post so I can track your progress and help where I can
Thank you! Will do!
A. Done
B.95,115,135
155,185,185
C. 255,265,285- jerks didn’t feel that great today but hit them all so happy with it
D. 195
E. 275,325,380,405,435
F. Still taking it easy with lots of squatting
14 min
Min 1-15 cal row
Min 2- 12 ttb
Did the trick
??? good adjustments