Mobility and Activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
B.
Three sets of:
3″ Pause Deadlift x 8 reps @ 60%
(pause for 2-3 seconds at the knee then continue to pull to full hip extension)
Rest 2 minutes
C.
Three sets of:
Back Squat x 8 reps @ 75%
Rest 2 minutes
D.
Every 6 minutes, for 24 minutes (4 sets):
40/30 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
a) 2x 68/ 2x 70/ 2x 73kg;
b) 102kg;
c) 100kg;
d) 2.5” deficit. 1st (40cal) – 5,20; 2nd and 3rd (30cal) 5.23, 6.05; 4th (40cal) – 6.42.
A. 150/150/150/155/160/170#
B. 260#
C. 250#
D. 4:55/5:55/6:36 rest 2min between rounds
A. 60 and 65 kg
B. 90kg
C. 115kg
D.
1. Until 8 hspu
2. until 18 c2b
3. Until 10 c2b
4. Until 12 c2b
A. 3*80/3*85kg
B. @115kg equally nasty as deficit
C. @112.5kg felt good
D. 30cal Bike Rest RX
3:04//3:35//4:18//4:53
A. 165 across
B. Pause dl 3×8@275
C. Squat 3×8@255
D. Every 7 minutes with hspu to a mats
Rounds between 6min to 6:30
A. 105×3, 110×3.
B. Done at 195
C. Done at 185
D. Changed to 18mkn EMOM w/ goal to pick rep scheme you can do UB.
Min 1 – 5 SHSPU (to AB mat)
Min 2 – 5 CtB
Completed all rounds UB âś…
Felt like I had a very productive strength and skill work this evening.
A. Done at 150lb. Some not so perfect.
B. Done at 195lb
C. Done at 235lb
D. 18 min Emom:
Deficit HSPU and C2B
A. Up to 105 (PR for hang snatch)
B. 160
C. Single leg squats instead due to hip issue
D. Changed to 18min EMOM due to class size.
Min 1: 8 butterfly PU
Min 2: 6 SHSPU
Made them all UB. HSPU are definitely feeling stronger.
A. 125×3,130×3
B. Done at 185 – just did regular deadlifts tonight not deficit.
C. Done at 195
D. Skipped.
A. 110×3 115×3
B. 6×3@162.5 backsquats
C. 2RM deadlift@215 then 2×3@205
D. 18 min EMOM
12 C2B
5 deficit strict hspu 4”
Done- everything unbroken
AM session 30min slow run nasal breathing only 12min emom Mins 1-3 Row 20 cal stayed around 1700-1800 cal/hr Min 4 rest Mins 5-7 Row 15 Cal around 1600 cal/hr Min 8 rest Min 9-11 Row 10 cal around 1700 cal/hr These paces need to be easier. Will keep working in it. 3PM comp a. 175 185 195 205 215 225 in flats. felt good and easy b. 235 245 245. really hard sets c. skipped due to knee pain. did back rack lunges for sets of 10 with 70kgs d. 2:55 3:18 4:13 4:00 bike slowed down a lot.… Read more »
A. 185 up to 205, no misses
B. 285
C. 255
D. 3:51/4:26/4:44/4:53
Regular HSPU’s, No deficit
A) 60/62/64/66/66/70kg
B) 106kg
C) 101kg
D) 4:34/4:43/5:34/6:13
Happy monday Tino, Brazil in the quarterfinal!!!
A) 185/185/190/195/195/195(missed then made)
B) done at 295
C) done at 350 – super strong part ABC today. Felt so good.
D) 3:58/4:35/5:39/7:12 – crash and burn here. Big difference putting C2B first for me with way less rest.
Nice work coming back and hitting 195lb. That last round got you!!
A) 215×3 âś…/ 225×2âś…/235×1 – missed full snatch
B) 285
C) 340 barefoot
D) 3:41/3:52/4:01/4:00 , (600m run bike broke) strict hspu let alone deficit are huge weakness, really happy with this today
Nice work on those strict HSPU. Great to see you improving and today going well!
A. 3×80 3×85
B. done@120
C. done @130
D. deficit 2,5”
4’23-4’38-4’46-5’03
A. 145# mostly power still working on getting down
B. 300#
C. 275,300, 315# tweaked my back a couple weeks back finally started to have confidence in it again.
D. 30 cal row (no ab) and Deficit on handstands, 4:30 ran out of time to do more.
Good to see your back is feeling better!
Thanks looking forward to being able to push the squats again!
A. Skip, GG #6.
B. 295 for all 3 sets.
C. Legs were tired, 275/295/315 all for 8 reps.
D. Skip, did mobility and activation.
Ready to get back to normal training schedule now!
Damn qualifiers! ?
A) up to 155 power
B) 353
C) 287
D) 4 rounds 4 time
4:20s done with one
9:00s done with two
14:20s done with three
20:35 done
Can’t beat an assault bike workout ??
A) 165#
B) 275#
C) 290#
D) 3:50,4:25,4:44,4:58