A.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Barbell Overhead Squats (20/15 kg)
Rest 60 seconds, and then…
Against a 3-minute running clock…
Run 400 Meters
Max Reps of Kettlebell Swings
Rest 60 seconds and repeat for a total of TWO SETS of each couplet – total workout time will be 16 minutes.
Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion including the 60 second 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.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat
Followed by…
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 90%
Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.
C.
Every minute, on the minute, for 12 minutes:
Hang Snatch + Snatch @ 75-80% of 1-RM
D.
Complete as many rounds and reps as possible in 7 minutes of:
7 Devil’s Press (50/35 lbs)
7 Bar Muscle-Ups
When the running clock reaches 10:00…
Every 3 minutes, for 12 minutes (2 sets) :
Station 1: Run 400 meters or Row 500 meters
Station 2: 50 Double Unders + 20/15 Strict Handstand Push-Ups
When the running clock reaches 25:00…
For time:
50 Box-Facing Burpee Box Jump-Overs (24″/20″)
E.
Three sets of:
Strict Supinated-Grip Pull-Ups x 8-10 reps
(add weight if possible)
Immediately followed by. . .
Max Reps of Band Assisted Supinated-Grip Pull-Ups
Rest 60 seconds
Tempo Ring Dips x 8-10 reps @ 2111
(stick with the tempo and full range of motion)
Max Reps of Band Resisted Push-Ups
Rest 60 seconds
D. 3+2 MU(40# DBs)
500m Row 1:45/1:44
30 DU(Heavy rope)+10 SHSPU
4:41 BFBStep overs
A) done
B) up to 240, EMOM @ 225- felt great once I warmed up
C) 120. Felt good here too
D) 3+10 Rx
Runs- 1:48/1:54
DU&SHSPU- 1:47/2:08
Box facing burpee box jump over- 2:56 Rx. I hauled a** on this as much as I could and died after. Made a goal to finish by a certain part of a song ??♀️?
E) done
Thanks Tino! Hope your day was awesome! Have a great Sunday!
You definitely did haul a** on those today!!
Great finish to an extremely productive week!
Thanks so much Tino!
A. Done
B. Up to 175Kg; EMOM @ 167.5Kg
Squats felt heavy today b/c back was a bit tight.
C. Done at 70Kg
D. Skipped today. Body was telling me to take a rest. Back is a bit tight and shoulders are tired and a little sore. I’m also short on time because we have our middle child’s 8th BDay party this afternoon.
E. Done
Awesome! I know how much you like to work out so this is a huge win today!
Hope your kid had an amazing day!!
Felt pretty good just a bit on the tired side. Good birthday party at the trampoline park. Nothing like nine 8-9 year old boys going crazy. Totally outrageous.
Couldn’t make it to the gym today. Missed last Saturday’s squats so did them yesterday (forgot to post)
355 then 325×2 for the 6 min EMOM
D. 4+1 with a single 70#
Thought I was gonna be out of the after the muscle ups and didn’t hustle back to the DB
Tripped a couple times on the DUs. Gonna blame the wind ??
400m run in about 1:45 and the DU+HSPU in 1:20 then 1:35 15/5 for both sets
Too hot at the park and not a high enough box. Hit the BBJO in my garage: 4:03
E. Done
Good job getting a solid session on with limited equipment!
Now for it to cool down ?
A. Row/OHS 18/19
Run/AKBS 24/25 (TrueForm/44# kb)
B. 275#
247.5/225/225/225/225/225#
C. 65/65/85/85/95/95/95/95/105/105/105/105#
D. 1). 3+4 (35# DB’s/red band assist)
2). TrueForm 1:54/1:45
10 unbrkn HSPU
3). Did BFBB step overs 5:20(24”)
E. 8/8/8
8/4/4
8/5/8
10/10/10
Since February, the first time I did Workout with running. It felt better than expected. ?
That is super exciting. Glad you were able to get out and get some of the running in.
Backsquat no belt and barefoot just for warm up for snatch to 230#
Hit all snatches at 125 felt good!!! I like this type of lifting!!
D. 4 rds+ 5 devils press/1:58/:56/1:54/:55/ 4:16 (huge improvement and overall feel on these jump overs!! Had some spring back in my feet!)
Solid work today Lacy!
I think i used all my good juju up yesterday.
A. Good first round, lots of mouth dropping in second round.
B. My favorite movement betrayed me today. Hips weren’t having it, but i got most done. 90% is 315
2/2/2/1 dropped to 305 for 2/2
C. Snatch work up felt terrible too but went 22/24.
D. 2+7…bmu weren’t clicking today
Run 400 left 50ish seconds rest each. dubs went UB and SHSPU went great, well over a minute rest each.
Called it before box jumps. Leaving for a day trip at a campsite ?
Well hey, a nice rest day tomorrow and refill all that energy for some good juju monday.
We traveled to our cabin today. I will do workouts with limited equipment and do a lot of hikes in the mountain for the next couple of days ☺️?? A. Two sets of (nose-breathing): 60 second Run 30 second Static Squat Hold 30 seconds of Russian Baby Makers 30 seconds of Downward Dog Stretch 30 seconds of Supine Lying Leg Lifts 30 seconds of Hollow Hold Rest 30 seconds B1. AMRAP, in 7 minutes of: 7 Single Arm Devil’s Press @ 35 lbs 7 Strict pull ups 3 rounds + 10 reps B2. (10:00) E3M, 12 min (2 sets): Station… Read more »
We are coming! Love myself a good cabin get away! haha
No open floor today so worked out at home and modified.
A) Kettlebell (35lb) overhead squats instead of barbell OHS, otherwise done RX.
B and C) Skipped no barbell, did 4 sets 10 reps per leg of single leg kettlebell RDL (70lb) @ 20X1
D1) AMRAP 7:
7 Devil Press
14 cal bike erg (no rig to do BMUs)
4 full rounds
D2) Done RX, around 1:30 per set
D3) 4:25
E) Done
???
A. Done
B. Up to 455 then 2×2 @425
C. 185×9 205×3
D1. 4+1-very happy with this, volume bar mu are getting Much better
D2. Done. Shspu unbroken then 13,7
D3. 4:21
Great job on the gymnastics work!
A. Done
B. Up to 385 no EMOM today
C. 195 Across
D. RX but 60# DBs for devils press
4+4
Row 500: 1:48/1:38
Du + Shspu: 1:09/1:11
50 BFBBJO: 3:38
E. Hoping to do this later or tomorrow
???
A) Done – What is the intention of the Nose Breathing?
B) Done at 117 kg, based off 130 (still taking it slow)
C) Done, 6 set at 60 kg, 6 set at 65 kg same as above
D1 2 Rounds, Muscle Ups were not going Well today
D2 Done
D3 3:42
E) Skipped
90 minute session? I did A-D in 2 hours! No clue hos to do it faster ??
Welcome to the community!!
Nose breathing:
https://invictusfitness.com/blog/rethink-your-breathing/
We run 90 minute classes so it definitely can be done. You just need to be organised and not mess around between sets and exercises 🙂
Thanks! For the link!
Then i just need to speed up my training…damn!
A. Done, subbed 400m run with 25 cals bike
B. Done @145kgs (based on 161kgs)
C. Skipped no snatches
D1: 4 rounds + 3 reps Rx (all MU UB)
D2: Station 1: 400m Run (1:35)/ Station 2: 1:30-45 Rx
D3: 3:35
E. Did only 1 & half set, after second pull-ups my forearms were on ? and it was so painful that I couldnt extend my arms, so had to stop…
It wasn’t so hard today ? Have a nice weekend! ?
You must have taken it easy then…?
If part D2 was Every 2 minutes for 12 minutes, then it would be much more challenging, but there was plenty of rest every 3 minutes? Maybe I will regret these words soon ??
Don’t give him ideas… he already has plenty to make us feel miserable on Fridays ????
Yes, I hate fridays too ?
Ah, another great training day, another missed one… Fortunately my back is getting better, i’m now able to go to the shop, walk around, cook and do the other basic stuffs at home. Monday i try to go back to work, but probably just tho office part, no couching for another few days for sure. Currently in the look for a good therapist, not much else i could do. Back still hurts ofc., also elbow is still bad, so after i found a good doctor, hopefully i can show it to her/him as well. Maybe some really easy stretching in… Read more »
Thanks for the update dude. Try to hand in there. Keep moving if possible. Nice easy long walks and some good podcasts will get you through. Hope you find a good therapist and can’t get on track to recovery ASAP! ???
Thank you for the kind words! I hope i can start moving again and do everything as it used to be, maybe even better without the constant back pain!
A. OHS 25/27, kB swing 27/28
B. Up to 180kg, then 6×2 @167,5kg
C. 80kg, no misses
D. Skipped, no time.
E. Skipped, no time
Enjoy the rest of your weekend!