A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%
B.
Four sets of:
Tempo Bench Press x 2-3 reps @ 21X1
(try to hit each set at last week’s 3-RM, and try to get 3 reps for each set; slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Front-Foot Elevated Split Squat x 10 reps each leg @ 20X1
(increase the load from last week; place your front foot on a 2-4 inch platform – like a jerk block or weight plates; hold the heaviest dumbbells or kettlebells that you can handle by your sides; use straps if your grip is the limiting factor; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 45 seconds between legs, and 90 seconds after completion
Followed by…
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
Dumbbell Walking Lunge Drop Set x 20.20.20 steps
(pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight; e.g., 32 kg x 20, 24 kg x 20, 16 kg x 20)
C.
For time:
30 Muscle-Ups
D.
Four sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 90 seconds
a) 43, 52, 60 and 68kg;
b) 80kg, 32kg on split. 5 max reps and 28/24/20kg lunge;
c) 4’45;
A.30, 30, 35
40, 40, 42
45, 45, 47
47, 50, 50 kg
B. BP 85, 85, 87 90 kg x 3 reps
Split squat 2 x 27.5kg DB
BP max 90kg x 5
lunges 24, 20, 18 kg
C.D. skipped
A. HHS 50% 100/100/100#
HHS+HS 60% 120/120/120#
HS+S 70% 135/135/140#
SHP+S 80% 160/160/160#
B. TBP 4@3(225#)
FFESS 4@10(62# KB’s)
BP Max 1@13(225#)
WL 28/24/20kg
C. 5:17
D. 3:16/3:30(8:16)
A) snatch 60/75/80/95 kg
B) 95kg (supposed to be 105kg, and 22,5kg), drop set 22,5/17,5/15kg
C) 3:45(4*5/1*6/1*4)
D) running done, with less rest, because of time pressure)
A. 50% @ 45kg built to 80% @ 75kg
B. Matched my 3rm last week of 110kg. Split squat holding 20kg DB’s
C. 10 minute muscle up practice
D. Done
A.) High Hang Snatch @ 115lb x 3 reps
High Hang Snatch + Hang Snatch @ 140lb
Hang Snatch + Snatch @ 165lb
Snatch High Pull + Snatch @ 190lb.
B & D will have to compete tomorrow. Friday’s have recently became strapped for time.
C.) 30 RMU 4:42
(10,3,3,3,3,3,3,2) Need to find a better rep scheme. Maybe smaller in the first set.
A1. Up to 95lb
A2. Up to 125lb
A3. Up to 155lb
B. Built to a heavt backsquat triple- got to 270lb. But did a 285lb double ?
C.5:34- think that’s a PR
A. Up to 115
B. Built to 3RM backsquat @182.5 which is 99% of my 1RM
C. 11:23 with all singles. Still ended up with giant blood blisters even wearing grips and doing singles! I’m not sure what to do about this problem.
A. High hang x 2: 80
High hang+hang: 90
Hang+snatch: 95
Snatch pull+snatch: 100/105 (fail)
B. Bench: up to 150
Lunges with elevated foot: 35#kb
20/20/20 lunges: 35/26/18 kb’s
C. RX 13:22. First time I’ve done 30 for time-did better than I expected. No misses.
D. Skipped per Ricky
Warm up:
DS: for trips
SB: for trips up to 175 then up to a HS 287
A) all power
115
135
155
180
B)
incline BP: 205×3
Lunges: light: 35 lbs
Max
12@135
70/53/35
C)
30 MU: 3:24 14/4/5/7 (my hands, my grips kept bunching)
D) yes I’ll go run Coach Tino…
You better go run ?
A. 125; 150; 175/180/180; 205 – no misses, felt smooth.
B. 250×3 for all 4 sets with tempo. 55# DBs for front foot split squat. Then 80/65/55 for all lunges, that got tough.
C. 5:58 – really happy how MUs have come along. No misses, last tested in November of 2016 and it was 7:41. Big improvement.
D. 3:28/3:38/ then cramped. Finished with 2×400 at 1:45.
Huge improvement on your muscle ups!! Great work John!
A. 50/60/70/80kg
B. Bench at 100kg
Split squat 40
Lunges 32/24/16
C. 6:45 PR by 46 seconds
D. Played a game of footy instead bout 12km of running
Congrats on the PR Justin!
A) 115/115/125
140/140/140
Be safe on those busy roads dude!
A) 65, 75, 85, 105 – felt smooth today!
B) 105 for all bench sets
35 kettlebells for two sets of split squats
45 kbs for two sets
7 reps at 105 (still “rehabbing” shoulder issue I had in January, did as many as I could with no pain)
52, 45, 35 kettlebells
C) 17:05. Thought for sure it was going to take longer than that.. arms were tired after bench
D) 3:36, 3:41, 3:59, 3:53. It was HOT today! Hard to stay on pace.
A. 125, 125, 125
150, 150, 150
175, 175, 175
200, 200, 200
B. 165 / 35
175 / 53
185 / 53
195 / 53
10 Reps – 72/53/35
C. 3:33 – New unbroken PR which maybe wasn’t the smartest but I got 17!
D. 3:15, 3:45, 3:45, 3:47
Great work in the 30 muscle ups and going 17 unbroken!!
Thanks Tino! Program is working that’s for sure!
A. 115,135, 160, 180
B 195 max reps 5//35/50/35
C. 10/5/5/5/5= 4:20
D. Done
A. 135/165/195/225
B. 305×3 @ tempo then 305×5 last week got 6 tougher today
88# for elevated split squat
32kg, 28kg, 24kg for lunges heavier and faster than last week. Still hurt but not quite as bad
C. 2:50 19-5-4-2 19 is a pr wanted to start out with as big a set as I could. Know this may not be bfastest strategy though
D. 600m on assault runner
2:53/2:55/2:51/2:48
19 unbrokenon your first set! ??
Yea buddy! Should have just tried to hang on for 20! #bignastics
D. 4:35/4:30/4:30/4:11
A. 65/75/85/90
B. Bench @ 125/lunges @ 40lbs, then 125×7 reps & 35/30/25 drop set lunges
C. Birthday WOD- 24 min EMOM of 50 DBU/7 Burpees over the bar/13 PCL
A) 50/60/70/80 Power snatched due to doing Wednesday yesterday & swimming
B) 100 x 3 (7max)
2x30kg DB (32/24/16) legs ?
C) 4mins (7/7/6/5/5) wanted to hold some bigger sets
D) 3:23 / 3:32 / 3:28 / 3:27 legs were very heavy