Mobility and Activation
Two sets of:
Band Distracted Hamstring Floss x 60 seconds per side
Foam Roller Hamstring Curls x 10 reps
Hollow Rocks x 30 seconds
and then …
CrossOver Symmetry Rows x 8 reps
CrossOver Symmetry Pull-Downs x 8 reps
CrossOver Symmetry 90/90 Drill
x 8 reps
CrossOver Symmetry Reverse Flys x 8 reps
CrossOver Symmetry Victory x 8 reps
and then …
Row 500 Meters @ an easy to moderate pace
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-5 = @ 80%
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps @ 85%
B.
Every 3 minutes, for 12 minutes (4 sets) for times:
12/8 Calories of Assault Bike
9 Chest-to-Bar Pull-Ups
6 Front Squats (from the floor)
Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
The goal of this portion is power output. If sets are taking you longer than 90 seconds, please adjust the loading.
C.
Eight sets of:
40 seconds Max Reps of Kettlebell Complex*
Rest 20 seconds
*Complex using two kettlebells:
Deadlift
Hang Clean (Power)
Front Squat
Hang Snatch
Perform with a weight you can continuously move for 40 seconds
A. 185/205/225
B. 1:03, 1:07, 1:26, 1:42- went 165, 185, 205, 225lbs for the loading… burned but felt good at the same time
C. 35’s, Averaged 5 per round
Warm up done
A. 255/275/285×2/290×1
B. RX
:47, :49. :51, 1:16 that last set of squats ☠️
C. Done 53# rough but I like this stuff
A) set1&2=225
Set3-4= 240
B)255 all no misses
C)1:14(185)
1:14(205)
1:33(225)
4 F.Squats at 245 dnf
M/30/SouthCentral/154lbs
A. 185 195 210
Legs felt a little tired on the cleans, jerk out front. Had to take time between reps at 210
B. With 18 cal AD / 9 ctb / 6 fs
165 – 1:35
175 – 1:39
185 – 1:45
195 – 1:47
C. Done with 25# kbs, close to 5 rounds each time
Another great workout thanks Tino!
A. Up to 185
B. RX
1:05/1:11/1:35/2:05
CTB unbroken the first two rounds, front squats unbroken all but the last round…dropped with 2 left bc I couldn’t breathe
C. Done
Bike 1 mile up and down, Run 0.52 mile on Air runner, Strict Pull ups 8/7/6, Push ups 20/14/10, Band aparts, Good mornings, Low ring work, Lat pull downs, Tricep work
A. 155, 165
175
B. Did 10 Cals (don’t know why didn’t do 12, 6 Strict C2B, 1 FS (185#), Did 3 reps in the last round 🙂
Ab work, Grip work, Stretch, Free coaching session on Snatch (Using our warm up for the guy, He doesn’t like it very much, I don’t blame him)
For part B
What % from our front squat ?
A
85 kg
90 kg
95 kg
B
65/75/85/95 kg
0:48/0:59/1:27/2:20
C
No time
Today better feeling ?
A. Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = 80-85Kg
*Sets 3-5 = 90-95kg
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps 100kg
B. Every 3 minutes, for 12 minutes (4 sets) for times:
12 Calories row
9 Chest-to-Bar Pull-Ups
6 Front Squats (from the floor) 60kg
Set 1: 1:15
Set 2: 1:15
Set 3: 1:20
Set 4: 1:15
C. Complex with Dumbbells 16kg 4 reps by set
Good to se that you’re feeling better each day!
Really like this new programming Coach, I have a personal goal I want to achieve by June and I’m going to do what I think will work for me to achieve that. After that back to RX across the board.
WU:
3×20
BS up to 155
FS up to 115
OHS up to 95
A) staying below 60% technique work
1-4 185 5-8 195
B) skip did some air runner work.
C) 2×40/2×50/2×60/2×70 (4-6 reps)
A. 225/242/256
B. :49/:53/:56/1:02 RX
C. 4-5 reps of the complex each time
A. Up to 225. Wasn’t sure if it was (clean+jerk)x2 or 1 clean+2 jerks. Did the first one.
B. Used the rower for calories with women’s Rx. That seems to be more my speed most of the time.
C. It was about 4 or 5 rounds each time.