A.
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
B.
Every 2 minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90% of 1-RM Clean & Jerk
C.
For time:
30 Squat Clean to Overhead (135/95 lbs)
When the running clock reaches 6:00…
D.
For time:
30 Burpee Box-Overs (42″/36″)
*Hands are permitted on the descent from the box, but the goal should be to jump up SAFELY unassisted.
When the running clock reaches 12:00…
E.
For time:
30 Muscle-Ups
When the running clock reaches 18:00…
F.
For time:
Run 1-Mile
Hit each of these pieces hard and record your time for each portion.
G.
Three sets of:
Chinese Kettlebell Row x 10 reps @1212
Rest as needed
Dumbbell French Press x 12 reps
Rest as needed
C. 4:58
D. 5:00(36”)
E. 23
F. 10:07
A. Done
B. 225 lb all sets
C. 4:10
D. 5:08
E. 25 Muscle up
F. 9:23
G. Done
A. Done – like these warm-ups!
B. Done with 80-85% since my max C&J = my max jerk, I couldn’t hit 90% after 3 FS ?
C. Skipped the first one since my back is feeling very tight.
D. Burpee BJO with mens height. Time 2:49
E. Scaled MU to 15 strict pull-ups and 15 dips. Time 11:05
F. 1,6 km run (1mile). Time 8:57
G. Out of time
A. Done
B. Up to 290
C. 3:10
D. 3:24 (36” soft box)
E. 4:21 (A frame bar)
F. 7:08
G. Done
B. 130 (kept it a little lighter and did push press, my shoulder isn’t ready for jerks yet)
C. 4:23 (lower back blew up, sort of expected this to happen from Wed)
D. 3:03
E. 13 muscle ups over 5 min
F. 7:20
More legs less back when you’re pulling from the floor in those cleans! Thinks about push ing the floor away and keeping your chest up!
Thanks Tino
B: Only time for five sets: 285/295×3/305, felt good
C: 4:02, semi quick singles
D: 4:10, you go I go with Jacob
E: 5:27, 6/4×3/3×4
F: 6:59, slow on the way out
Great work
Not a lot of time tonight so prioritized metcon:
C: 4:34
D: 4:07 (36in box)
E: 4:09 (20 muscle ups)
F: 8:26 (happy with consist pace increasing on second 800)
Got the fun stuff in!
A. Done
B. 145. Better than expected.
C. RX 4:15
D. RX 3:13
E. 15 MU. Not happy about this.
F. 7:38. Felt like I was moving faster, but apparently not.
G. Done
A) done
G) 70/30
B) squat clean+2FS+J @ 285 missed 5/6 jerks total mess. Smoked from stress. Thanks calc
C) 30 SC2OH 3:47
0:00-3:47 (30 clusters-singles, first 10 sub 1) at 15 this got nasty)
D) 30 BBJO at 30” 4:24
06:00-10:24
E) 30 MU: 3:27
12/8/3/4/3 12:00-15:27
F) 1 mile run: 7:43 (so hot)
18:00-25:43
Use training as an outlet an make sure you have fun and don’t get caught up in performance. Schools tough at times so you don’t need the added stress. Look after yourself!
A) Done
B) Done @245
C) 4:38- the squat clean caught up with me quickly
D) 3:58
E) 4:55
F) 8:26- should of paces this faster based of how I felt during and after.
G) Rows Done with 35’s/ DB French Press @40lbs
A) ?? B) @ 150. Felt good. Was surprised to hit all 6 jerks C) paced it to 5:55. Really enjoyed this piece. D) I just couldn’t today with a few things. This was one. Did 24” jump overs til the very last second but got all 30 in. E) chose strict pull-ups. Finished in abt 5:20 I think F) ran 500m and just stopped. G) ?? Mentally crap today. Going away for a few days and will hopefully regroup. Taking my DB if you have any workout recommendations. No gym. Nothing other than maybe some heavy branches and a… Read more »
A mental and physical reset will be good for you. I hope you have fun!
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Handstand Hold x 45-60 second
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
B.
For time:
Run 1-Mile
50 Devils Press
Run 1-Mile
Awesome! Thanks, Tino!
A. Done
B. Done at 102.5Kg. The jerks were all over the place and I missed 2.
C. Rx 3:47, all singles.
D. Rx height, 4:23. Got first 6 but then just did burpee box overs with hands on box and side hurdle. Couldn’t get 42” safely after the sixth rep; I do t have those kind of ups.
E. 7:13 to get all 30. 24 reps at 6:00.
F. 6:36.
G. Done.
Loved today. Wasn’t looking forward to it at first but got into it.
Great to see you had fun!!
A. Done!
B. Got 135. This felt amazing post surgery. Front squats right now feel better than backsquats.
C, D, E, F all not done for time, just for volume because right now I don’t quite have the conditioning to pull it off, esp for a seconds workout.
G. Done with 65 pound kettle bells for row and 25 for french press.
Great to see you back hitting it hard!
A) Skipped short on time
B) 225 up to 245 (80%)… kudos to anyone who could maintain this beast at 90%
C) 4:07 RX
D) 3:45 RX
E) 4:59 RX
F) 7:41 RX
G) done
Great work
A. Done
B. Worked up to 255 focused on bending back knee a bit more.
C. 3:08
D. 2:08 – Modified to 24″ box. Class was big.
E. Prd muscle ups by 9. Did 23 in the 6 minutes and came back and finished the 7 right away after the run.
F. 8:20
G.Finsihed
Those muscleups are coming along ???
A: done.
B: did lunges and then jerks with 60kg.
C: 3:18. Done with power cleans.
D: 2:19 30” box
E: 25 bar mu.
F: 6:50
E: done.
???
A. Done
B. Worked perfect reps started light and built to 265 – Jerks have been feeling really good lately.
C. 2:57
D. 1:51 – Modified to 24″ box facing burpee due to class size/equipment coach wanted us really push speed here.
E. 4:26 – Not upset about losing those 5 pounds 🙂
F. 8:02 around the gym block
G. Done
Frogman Challenge competition tomorrow!
Maybe should have been a rest day today dude. More is not better!
Good luck, crush it!
B) Done @ 90kg, should’ve been 97-100kg, but my legs and back was not fullu recovered from Wednesday, so could not push it
C) 5:50
D) Rested 1 minute and finished at 10:40 (So 3:40 on the burpees)
E) Did 30 muscle ups in 9:47, which I was really happy about. I usually have a hard time going under 10 min, and this was after the other parts!
F) Around 8-9 minutes, legs were smoked!
G) Done with 24kg KB and 2x 15kg Dumbbell
Adjust the reps and loads to stay within those time frames and also go based on how your body is feeling. Train smarter not harder!
I’ll keep that mind! It is the mentally proces for me?
A. Done
B. Did front rack KB step ups with a tempo these felt very challenging. Going to incorporate these more
C. RX 4:02 – all singles. was timid here at the beginning with back but it was fine and sped up as it went on
D. 6:00 – 9:34 = RX 3:34
E. 12:00 – 15:33 = RX 3:33
F. 18:00 – 25:41 = RX 7:41 – a lot of traffic today had to stop multiple times so that’s aggravating
25:41 total time
G. Done
Good job on the single leg work!
Felt like just what I needed!
Hoping to be back to normal training as my hectic week of keeping the gym open and entertaining family in town is over. But, TBD on where I will train in Madison for the week. ?‍♀️? A. Done B. Took 90% of my 90% to get back to normal slowly, so, 145lbs. Then made up the cleans I missed on Wednesday. Adjusted the percentages the same way up to 160lbs. C. 4:36 — all in triples D. Elapsed time 10:42 (4:42) E. Elapsed time 16:49 (4:49) — BAR not ring, feeling skittish on the rings lately. F. Elapsed time 26:42… Read more »
Still a good session. Get into the gym, hit it hard and have fun!