A new training cycle begins on Monday, January 6 and will focus on helping athletes prepare for the second International Online Qualifier of the season – in which athletes can qualify for at least FOUR sanctioned competitions. Training is always more fun with friends, so please let them know there is no better time to get started!
A.
Three sets of:
20/15 Calories of Assault Bike
15 Wall Ball Shots (30/20 lbs)
Row 300 meters
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion including the 60 seconds of rest. 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 16 minutes (8 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch
*Sets 7-8 = @ 85% of 1-RM Power Snatch
C.
Four sets of:
Tempo Back Squat x 2-3 reps @ 32X1
Rest 2 minutes
Start at 65-70% and build to today’s heavy holding the prescribed tempo.
D.
Three rounds for time of:
7 Muscle-Ups
10 Strict Handstand Push-Ups to 2″/0″ Deficit
50 Heavy Rope Double-Unders or 70 Double-Unders
A. 4:38, 4:40, 4:23. Exclusively through the nose is still tough, really good stuff!!
B. 135, 145, 155, 165 (86% 1RM P.S. — 76% 1RM Snatch)
C. 225×3, 247.5×3, 262.5×3, 277.5×3 (80%)
D. 12:37 Rx. 2” def. 70 Dubs. I believe this is the first deficit SHSPU workout I’ve done.
A. 3:29/3:37(7:36)/3:25(11:41) Rx
B. Skipped
C. 235/255/275/295#
A. Done. 3:48/ 3:30/ 3:24
B. 26/ 26/ 28/ 28/ 30/ 30/ 31/ 31 kg
C. 3 reps @ 49/ 53/ 57/ 60 kg (65-80%)
D. 8:55, with 2 muscle ups, 1 abmat, and 70 double unders
A. Done
B. Up to 165#
C. 3 reps up to 265#
D. Dealing with shoulder impingement so scaled to
4 MUs
10 sHSPU no deficit
50 Heavy DU
7:28
Hope you’re rehabbing that shoulder and get back to 100% soon! ???
A. 12:23
B. 125/135/145/155
C. 165/175/185/205
D. Done 14:10
A. 3:02 / 3:33 / 3:40
B. 125/125/135/135/145/155/165/175
C. 255 / 275 / 295 / 315
D. 11:40 With 70 DUs
A. Done
B. 130/ 140/ 150/ 160
C. 205
D. 11:48RX
A) done 11:38 Rx
B) 95/95/100/100/110/110/115/115 felt smooth and snappy. And my feet landed evenly! ?
C) these felt awesome today, a surprise bc back squats have felt nasty lately. Sets of 3- 175/175/185/195
D) 8:31 bar MU everything else Rx
Thanks Tino!! Hope your Friday has been awesome!
Solid start to the New Year!!! Enjoy “Sage” tomorrow ?
Thanks Tino!!!
Omg- sage at 20?! I love that one!! ?
B)145/155/165/175
C) 235/255/275/295
D)8:11 BMU and DoubleUnders
A. Done
B. 58kg/62/66/70. PR 83kg
C. 100/105/110/115 just one.
D. 15:10. My shoulders burn. ??
??♀️ ??
A. Done
B. 140/150/160/170
C. 250/260/270/280
D. 8:31 Rx
A. 12:18
B. 130/140/150/160
C. 275/295/315/325
D. 10:18 with 70 DU’s
A- done
B- done, up To 100kg
C- done, up To 150kg, felt easy
D- rx 8:57 – no déficit on shspu, felt ok on Muscle ups, but the hspu went really bad, last set 4/2/2/2
Time to dial in some more gymnastics work! 2020?
A. Done
B. 55/60/65/70Kg
C. 135/145/155/165Kg
D. 12:15. Scaled to no deficit SHSPU. Happy to get through all HSPU. Did sets of 3-4.
2020…the year your shoulders start cooperating!
A)3:45/3:26/3:22
B)Went off of 115# old PS 1RM 125#
80/87/92/97
C)130×3/150×3/165×3/175×3
D) 14:25 Did 5 Muscle ups all singles just getting back to these
Shspu to 1 abmat
70 dubs
Hope to see your gymnastics work come back quick!
Thanks tino slowly but surely!
1. Done
2.70/75/80/85 kg
3. 110 across
4. 12:59 rxd but 70 d. U
A) done
B) work to 75 kg(failed)
C) 105 kg good feeling with tempo
D)14:30, just some issue with hspu..(no deficit )
Looking strong in those squats dude!
Hello!!
A) 13:10 RX with Echo Bike
B) 65 – 70 – 73 -78lb
C) 128 – 130 – 133 – 138lb (65 – 75%)
D) 11:47 with 7 Burpees Strict Pull Up, Abmat for SHSPU and Zeus Rope. Carrying some holiday weight ??.
Have a great day!! ? By the way… how is your shin??
It actually feels fine! I don’t think I have any nerve endings in my shins after soccer ??♂️ Anyways I’m an idiot ??♂️
Thanks for asking
Speedy recovery
A) 3:30, 3:21, 3:35 RX
B) 135/140/150/160
C) 255/265/275/285 did 3 reps every set
D) Did Wednesday double unders yesterday so I swapped them today for 20 box jumps @ 24” each round. Otherwise RX, 8:12. Muscle ups unbroken which was my goal going in.
Fun session today
Nice work Patrick!
Howdy!
A. Scaled (still not doing anything overhead):
20 cal Echo Bike
15 Medball Front Squats
15 Push Ups
300 m Row
B. Did power cleans: 83-88-93-100 kg
C. 275-315-345-365 lbs
D. Scaled:
3 Rounds
20 Burpees
70 Double Unders
7:24
E. Accessory (to compensate the Pull I don’t do in the conditioning)
For time:
30 tempo ring rows @ 3010 tempo
Have a great day!
?? ?