A.
Every 2 minutes, for 12 minutes (6 sets):
6 Double Front-Racked Kettlebell Squats (32/24 kg)
6 Double Dumbbell Squat Jumps (50/35 lb DBs in Farmer’s Hold)
B.
Every 3 minutes, for 15 minutes (5 sets):
20/15 Calorie Assault Bike
15/10 Calorie Row
5 Sandbag or D-Ball Clean Over Shoulder (150/100 lbs)*
*If you do not have access to a Sandbag or D-Ball perform 10 Double Kettelbell Snatches (24/16 kg)
C.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
D.
Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, Jerk the bar overhead.)
Rest as needed
Use Jerk Blocks if possible.
E.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 7 reps
*Sets 1-2 = @ 92.5% of last week’s 7-RM
*Sets 3-4 = @ 87.5% of last week’s 7-RM
A/ complete
B/ invictus weightlifting
Did class cond
Invictus acc
Cond in PM
Fastest 2.07 and made mast round just being 2.52
Emom done with negative splits with 100# rogue sandball
2:24/2:15/2:14/2:12/2:06
A. done.
B. 50 DBUs+10cal row+6 DB KB SN@25lb/ea
C. Jerk balance, up to 85lb, these felt on point today.Tall Jerk, this one is still tricky, 55lbs, trying to eliminate that ever so slight dip.
D. 85/105/105/110/115
E.140/140 then 135/135
A. Done
B. 20 cal Run
15 cal Row
12kg (only pair I could find)
Done
C. Up to 200# (tied PR)
D. 255/255/240/240
A. Done.
B. Done with 150lb D-ball.
C. Done.
D. Up to 320.
E. 340/340/320/320
A. Done
B. Subd 100 DU for bike and KB snatches
1:54/1:56/2:03/2:06/2:06
C. 30/30/30/40/40/40Kg
D. 90/95/100/105/107.5Kg
E. 145/145/137.5/137.5Kg
Ohhhhh almost forgot to post ? just in the nick of time! Haha another busy day… first official day at me new school!
A) done
B) done (dbl KB snatched sub)
C) done
D) super light/ not supposed to go above body weight yet bc the trap. 85/105/125/125/145. Felt strong and solid. Especially my footwork
E) 195/195/185/185
Thanks Tino! Hope your day was awesome!
Just made it! Hope your first day was awesome!
A. Done
B. RX 2:07/2:11/2:19/2:15/2:13
C. Done
D. jerks up to 155
E. Squats build to a heavy single-205
A. Done
B. Rx – barely finished under 3 min on the first round and decided to just keep grinding. I think I finished around 17:09. This workout beat me down! Lol
C. Done
D. 235,255,265,275,285
E. 320,320,300,300 – happy to move through these with no belt
Assault bike get you?
A. Done
B. 2:16 – 2:11- 2:04 – 2:03 – 2:03
C. Done
D. 5 sets @80kg – felt a little off so practiced tekkers
E. 2×7@145kg 2×7@120
Hope done good rest tonight has you feeling better tomorrow!
A. Done with 20kg KBs
B. First three rounds RX with partial # of cleans; then scaled to 10 AB cals for the last two rounds. Wish I had given a better effort/had a better attitude on the bike today. Was just in my head too much!
C. 75-85-95 & 55-75-85lbs
D. 125-135-145-155-160lbs
E. 161lbs / 153lbs done
Stay checked in and don’t let that bike defeat you!!!
A.) Done – 55# DBs for both
B.) 15 Cal Bike, 10 Cal Row, 100# Sandbag. Scaled to get to the sandbag cleans.
C.) 115# – 145#
D.) Built to 195# – 10# heavier than last week.
E.1) Warmup EMOM12 – Even Min 3 Front Squats/Odd Min 6 Back Squats – 235#
E.) 330#/310#
Legs ?
Monday’s are all about waking your legs up 🙂
Solid start to the week!
A) done: high legs
B) 200lbs sandbag (all I have) capped out every time decided to keep the E3M
Round: 1/2/3/4/5
2/2/1/2/1 (SBOS)
C)
45/95/135
45/65/85
D) 135/185/225/275/315/330f
E) SSBBS 300×2/280×2 (no support)
Finally a normal Monday! Started with shspu program.
A. Done but with 6 KB DL instead of squat jumps – 45/45/55/55/70/70 KBs
B. First round Rx, then 15 cal aab/15 cal row/5 sandbag cleans (150#) – 2:15/2:12/2:22/2:32/2:32
C. 45/65/95; 95/115/115
D. 205/225/245/265/280
E. 310/310/295/295
Welcome back to your regular schedule 🙂
A. Done with (70/50)
B. Alternated between 10 Double KB Snatch (53 from hang) and 10 Double DB Snatch (50 to ground) kettlebell was definitely harder. Tried to attack the bike as much as I could staying between 70–75rpm and breathing on the row.
C. Felt strong in the midline today. Work feels like its coming along
D. Work up to 225
E. 335/335/295/295
That’s a good strategy on the bike. You can rack up some calories fast on that, then give yourself some time on the other movements.
A. Just did 12 double kb front squats because I couldn’t figure out the dumbbell thing
B. 2:32/2:37/2:42/2:47/2:50
C. Stayed at 165 to give wrist a break
D. 285/265
Wrist still not better?! ?
It’s been getting worse so I’m altering my “train through it” approach
A. Done fun warm up
B. RX with 150 bag
1:44/1:45/1:55/2:08/2:16
That hurt legs got heavy!
C.
45/95/115
95/95/115
D. 225/245/275/295/325
E. 310×2/295×2
Did part B have much of an effect on the squats?
It did but not as much as I thought .. Was definitely a little more challenging but hit my percentages so that was good!
Good to know! ??
Did you train in a vacuum today Boddy? So fast bro
Lol my goal is always to get off the bike as fast as possible .. no matter what it’s gonna suck! Doesn’t always work out though!
A. Done, but with 2x20kg KB’s
B. Done with 8-10 double KB snatch @14kg.
C. Done with light weight
D. Up to 60kg
E. No heavy squatting atm – some gymnastics instead
A. Done (70/50)
B. Big class, Jorge and I alternated between 10 Double KB Snatch (53 from hang) and 10 Double DB Snatch (50 to ground) every other round. Only got 7 snatches in rounds 4 and 5. Everything else as written.
C. Done, feeling better
D. Work up to 225, feeling much better with the form.
E. 335/335/295/295
That was a big Comp class! Good to see!
Awesome people and amazing energy!
A) done w 35# KB And 25# DB
b) 40lb D ball is all we had. Managed to hit 2:00-2:15
C)done
D)done with about 85lbs on the bar
E) didn’t find my 7rm last week since i started adding this to my training today, so i guessed it and worked at 165/155
Good job Sarah!