A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
Build over the course of the 8 sets to today’s heavy.
C.
Three sets for times of:
30 Wall Ball Shots (30/20 lbs)
10 Unbroken Ground to Overhead*
Max Unbroken Wall Ball Shots
Rest 3 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 175/120 lbs
Record the time to complete each set along with your max rep wall balls for each set. A set of wall balls terminates if you drop, pause or hold the wall ball at any point during the set.
After your final 3 minutes of rest on the third set perform. . .
D.
For time:
30 Burpee Bar Muscle-Ups
E.
Two sets of:
Single-Arm Ring Row x 12 reps each arm
Rest 60 seconds
Banded Lat Pull-Downs x 20 reps
Rest 60 seconds
F.
One set of:
100 Tate Press
(Use 2.5-7.5 lbs per hand.)
A. Done
B. Up to 175, 185f jerk
C. Done to 9ft
3:10 (15, 95#)
4:16 (15, 105#)
5:41 (16, 115#)
D. 6:40 singles are actually pretty hard
E. Done
F. Done with 5#
A. Done
B. Up to 315.
C. No wallball did 20 reps with a 40lb slam ball.
2:28-10/2:55-10/3:30-10
D. 5:38
E. Done
Oooft! 40lb slam ball would be tough! Great work!
A. Done
B. Up to 145
C. 20# WB and 95/105/115 on the bar
4:20/4:27/4:41
Max WB: 35/28/31
First set I wanted to beat Bryan and figured he would do 32, so I did 35 to be safe. Turns out, that effort almost ruined me and I nearly passed out in the 2nd set. Lol
Burpee MU: honestly have no idea what my time was.
D. Done
E. Dif 85, but according to Bryan I did them all wrong. ??
Ha! Went out hot!!
A. Finished
B. 270 worked on owning position
C. 25/22/30 135lbs unbroken,155lbs 6/4,175 5/5 need work on cycling
D. Felt a lot better on muscle ups arms were dead after the g2o and wall balls but was able to move through it. Focused on explosive hips
E. Finished
F. Finished
Keep working on that cycling! Time on burpee bar muscleups?
A. Done
B. Up to 105Kg
C. Rx weight and did fast singles for all. UB BB aggregates elbow tendinitis.
2:38/20, 3:16/16, 4:23-17
All sets of 30 WB UB.
D. 4:44. No bar for BMU and no rings. Subd 3 strict C2B.
E. Done
F. Done. 5Kg
Glad you’re being smart with your elbow. I hope the inflammation subsides so you can get back to hitting things hard pain free
Cycling BB is not a strength for me. UB always gets my heart racing and I crash. I’m much faster and stronger doing fast singles. The singles also save me from tendinitis.
A) yep
B) total bs tried 315 8 times (up to 295)
C) only 175 g2oH UB
1) done with g2oH 2:01 + 12 WB 2:30
2) done with g2oH 2:24 + 10 WB 3:01
3) done with g2oH 3:26 + 12 WB 4:01
D) 5:15
E) yep
F) yep
Crushed those burpee bar muscleups!
A. Done
B. 185/205/225/235/250/265/275/290 – real happy with this.
C. 2:39 + 15; 3:48 + 12; 4:30 + 13. Happy with the push here, 135 g2oh ub, 155 6/4, 175 4/3/1/1/1. Wall balls went 20/10, 15/10/5, 10/10/10 just trying different strategies. Fun, kind of.
D. 8:45, this was a battle. Doing this before C would have been completely different stimulus and outcome! Touché.
E/F. Done
Got to challenge you in some way 🙂
Nice work John!
A. Done B. Up to 150 C. Scaled to go for UB: 83/98 for first 2 sets. Started at 108 for the 3rd set and then lost my grip after 5, so decided to just go at the 120 for the rest of the set, since I didn’t make it UB anyway 🙁 Times/WB were: 3:00 (21) – def could have gone more here, I think it was just too hot in the gym haha 3:20 (21) 5ish (15) – lost a lot of time contemplating whether to go up to 120. Slow. D. Ugh, not my best. Somewhere around… Read more »
Good learning on the burpee muscleups. Now you need to trust your fitness on those snatches. Don’t be scared to push the load and pace!
Can’t workout Saturday and going away next week T-W maybe Th ?? so decides to do extra today
A.M.
1RM tempo BS squat: 225, then 2 reps at 225
C. Rx: 10/13/6 – all G2O UB
D. 6:18 …. slow moving after C
P.M.
B. 143/153/163/173/183/193/203/208… a 10 pounds PR from last year!
Wed Dead’s done – up to 270 which is technically a 5# PR but I’m always scared to push Dead lifts soooo I think I could do more
f. Done with 2.5s!
Ooops- forgot to add times above: 2:14/2:08/2:32
What an awesome day!!! Congrats on the PRs!!!
Hope you have a fun trip!
Haha it’s for work but yea that would be cool if it ends up being fun! Baha
A) Done
B) worked up to 240
C) 3:21 &12/ 3:49 &12/ 4:10&12-
D)8:17
E) Done
F) Done with fivers
A: Done.
B: Hip and back not feeling to hot today so did 4 sets of 12 front racked lunges 2×55 and 2x60kg. and jerks up to 65 instead.
C: 2:48/15, 3:29/14, 4:58/17
Did fast singles because of my back but rx weight
D: 7:19
E: done
Let’s be smart Trine! You’ve done an awesome job keeping yourself healthy. Let’s not spoil it now!
A. Done
B. Up to 275
C. 31/22/23 – Failed at rep 7 on the 175 G2O otherwise unbroken
D. Done
E. Done
F. Done
Hello!! Happy Friday! A) Done 18lb Kb B) Up to 50kg C) Scaled Barbell to 65lb/75lb/85lb 1: 3:58 Unbroken C&J , 15 UB WB (20lb) 2:4:40 C&J (6+4), 15 Ub WB – tried to push to Unbroken but I started to fell my left shoulder (the bad one that it’s still in recovery after a tendinitis in the biceps and supraspinatus tendons)… so I need to slow down and break everything in smaller sets) 3: 5:40 C&J (fast singles), 15 WB D) 12:40 BMU with assistance of my trainer partner/husband/coach. Super happy!! E) Done F) Done with 2kg plate each… Read more »
Rest that shoulder and let that tendinitis heal!! Be smart!
Have a great Friday!
Thank you Tino! My shoulder is getting better slowly, I wasn’t felling anything until the second set when I started to fell a small discomfort. I’m not feeling any pain now (2 hours after) I think I did the right choice slowing down ?. I’ve been doing Crossover Symmetry every single day and extra mobility for more than a year before the training session as part of the recovery process. My shoulder is so much better since I switched back to Invictus. I’ll be smart!!!
A. Done
B. Built to 205#
C. 2:35 – 95# – 20 @ 20LB
3:19 – 115# – 15 @20LB
3:43 – 135# – 15 @20LB
D. Burpee strict PU
2:42
E. Done
F. Done
A) Done
B) 80kg/85kg/90kg/95kg/100kg/103kg/105kg/108kg/110kg (Missed Jerk after front Squat, but did it as a single right after)
C)
All WB @ 30 lbs and G2OH done with RX weights
Round 1: WB 20/10, G2OH: 6/4 and 17 UB WB 3:55
Round 2: WB 20/10, G2OH: 4/3/3 and 14 UB WB 4:50
Round 3: WB 20/10, G2OH: 3/2/2/2/1 and 11 UB WB 5:10
D) Done at 9:40
E) Done
F) Done
Went a little off program today sorry!!
A. Done
B. Up to 320
C. Did workout with class
“Hildy”
100 cal row
75 thrusters 45#
50 pull ups
75 wallballs 20#
100 cal row
22:26 with 20# vest
Figured this was kinda similar enough and haven’t worked with class for a while!
Rested over 3 minutes but less than 10
D. 5:26
E. Done – lats are on!
F. Done
I’ll forgive you as long as you won 🙂
B) up to 135
C)
4:07/20
3:53/15
4:21/12
D) 9:00
That barbell got real real real quick
1 mile bike up and down, 0.61 mile run outside, band aparts, lunges, glute work, strict C2B 7/6, Push ups 15/15, V ups 15/15, Side bends
Class Strength was building to a heavy clean and I PR’ed – 210 (+5lbs) Squat needs to go up, clean was fine but standing up was terrible. Attempted 205 three times with clean being there but couldn’t get out of hole
Class Metcon 9-12-15-18
Power cleans (135#), Front Squats and T2B – 16:01
Yeah dude!! Congrats on the PR! Looks like you’re feeling a little better 🙂
Thank you.
Day 1 with Karbolyn hydrate. Definitely helped keep me going in the heat. Super helpful. Will see how I feel using it few more days in.
A. W-up done B. Sorry I didn’t read it properly and I did it with rest as needed between sets … 60/ 75/ 85/ 90/ 95/ 100/ 105/ 110kgs PR for split jerk 🙂 C. Again I had to scale barbell to go UB each set: *Set 1 – 45kgs – 2:49 (14 WB) *Set 2 – 50kgs – 2:59 (12 WB) *Set 3 – 55kgs – 3:09 (10 WB) D. 7:28 I wanted to finish it in 7′ but I failed at last MU ! 😀 😀 So I had to take extra rest for that last rep… E.… Read more »
Im glad you took the extra rest 🙂 congrats on the jerk PR and also the great push on the conditioning!
Hallo
A: as Warm up: done
B: 50/60/70/90*2/100/110/115kg with good technique…. I’m happy because jerk is my weakness
C:R1:80kg(4+3+3) 30ub WB time 4:50
R2:70kg(6+4) 30ub WB time 4:34
R3:60kg(7+3) 30ub WB time 4:17
I did G2OH as C&J i push as i could for ub sets
My body screaming,i can’t breathe after each R..very good workout
D: 30 burpeeRingMu :8:44
E: core work + kB & ring rows
F: done
You should have tried for 31 🙂
Solid push!