July 29, 2019 – Competition

A.
Every 7 minutes, for 21 minutes (3 sets) for times:
400 Meter Run
30 Kettlebell Deadlifts (24/16 kg)
20 Goblet Squats (24/16 kg)
10/7 Calorie Assault Bike

Compare results to June 3, 2019.

B.
Accumulate 20 reps of practicing your footwork without a barbell.
Here is a great article on “How to Perfect Your Jerk

Followed by…

Four sets of:
Tall Jerk x 3 reps
Rest as needed

Followed by…

Four sets of:
Jerk Balance x 3 reps
Rest as needed

C.
Every 2 minutes, for 12 minutes (6 sets) of:
Power Jerk x 6 reps @ 60-70% of 1-RM Jerk
(pause for one full second overhead every repetition)

Check out this post from Invictus Weightlifting coach Jared Enderton on key power jerk tips.

D.
Three sets of:
Back Squat x 10 reps @ 65-70%
Rest 2-3 minutes

E.
Four sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
15 Bearhug Sandbag Squats
Rest 2 minutes

*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg).

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Riley Alfaqeeh
Riley Alfaqeeh
July 31, 2019 11:42 am

A) 5 ish min each rnd/echo bike
B) 85-95#
C) 130-150#
D) 165#

Trevor Petrucci
Trevor Petrucci
July 30, 2019 4:20 pm

A. 3:30ish each round
B. Done
C. 130/130/135/135/145/145/150
D. 220/230/240
E. Done

Dina Chiappelli
Dina Chiappelli
July 30, 2019 5:57 am

Completed yesterday evening..
A. 400 Meter Run/subbed 20 cal here
30 Kettlebell Deadlifts (/16 kg)
20 Goblet Squats (16 kg)
10/7 Calorie Assault Bike
All rounds in 4 min felt good

B. perfect reps completed
tall jerk bar, 55, 75, 85
jerk balance bar, 55, 75, 85

c. completed 100 x 2, 105 x2, 110, 115

D. 3 sets of 10 at 165

E. All sets completed used dbs 35-40s subbed for the sandbag
legs were smoked..

Douglas Gooch
Douglas Gooch
July 30, 2019 3:00 am

A. Ran on the curve and used 25kg dumbbells.
3:09/3:08/3:38
B. Done
C. All at 210
D. Done at 308

Wilson Hopkins
Wilson Hopkins
July 29, 2019 11:45 pm

A. 3:22/3:11/3:05; Subd row, no bike.
Did not do on 3 June. Felt quick today.
B. Done.
C. Done Rx at 90Kg; felt strong and stable overhead today.
D. Done at 135Kg(71%).
E. Done. Subd Vups for GHD.

tino
tino
July 30, 2019 1:28 am
Reply to  Wilson Hopkins

Solid start to the week Wilson!!

Justin Hanson
Justin Hanson
July 29, 2019 9:43 pm

A) 4:55/ 4:49/ 4:37
B1)Done B2) 75/95/115/125. B3) 95/105/115/125
C)165/165/165/175/185/195
D) Done @245-65%
E) Done with weighted planks/weighted sit ups Due to no GHD at home gym and 100lb sandbag

Jess U
Jess U
July 29, 2019 7:29 pm

Omg I’m the worst at remembering to log ? here I am!!
A) 4:27/4:34/4:37 Rx echo bike
B) done
C) done @ 120 for all. Awesome post- thanks!!
D) all sets @165. Felt pretty good
E) done- it’s kych harder with puppy kisses nonstop. Haha

Thanks Tino! Hope your day was awesome!

tino
tino
July 30, 2019 1:27 am
Reply to  Jess U

But you remembered in the end! Hope you’re feeling better and can get back on track this week!

Dante Tuscai
Dante Tuscai
July 29, 2019 7:06 pm

A. Rx 3:45, 3:42, 3:34 – last time we did it we were on vacation and I don’t think the run was accurate and we also had no AB. So not much to compare to.
C. 205 across
D. 285 across

Tim Coffield
Tim Coffield
July 29, 2019 7:00 pm

A. With 400 run /30/20/10 burpee
3:45 3:43 3:48
B. 45
C. 95 stayed light focused on form
D. 225

Great workout thanks Tino!

tino
tino
July 29, 2019 7:26 pm
Reply to  Tim Coffield

? ?

Samuel Woodman
Samuel Woodman
July 29, 2019 6:53 pm

Traveling for work next couple days
B: Done
C: 205×3/215×3/225
D: 295×3
E: 2 sets done with holding 2 45# plates

tino
tino
July 29, 2019 7:26 pm
Reply to  Samuel Woodman

Save travels!

Brayan padilla
Brayan padilla
July 29, 2019 6:44 pm

A) first round 4:01 second round 4:40 third round 5:15
B) done ✅
C) first four rounds 165, last two rounds 175
D) 175
E) done ✅

Taylor Shramo
Taylor Shramo
July 29, 2019 6:43 pm

A: 3:53/3:53/3:57
(Prev 4:21/4:27/4:37)
Super happy with improvement
B: done
C: done at 185
D: 275

tino
tino
July 29, 2019 7:26 pm
Reply to  Taylor Shramo

Crushed those previous times! ??

Danilo Araujo
Danilo Araujo
July 29, 2019 6:14 pm

A. 4:01/4:11/4:21
B. Done
C. 80kg
D. 100kg
E. Done

Sarah
Sarah
July 29, 2019 5:52 pm

A) 4:43/4:52/5:20
B) done
C) worked at 105
D) worked at 155
E) ran out of time

Sarah
Sarah
July 29, 2019 5:59 pm
Reply to  Sarah

Part A was a 500m row

geoff
geoff
July 29, 2019 5:42 pm

A) 4:07, 3:41, 3:33 … was definitely dragging definitely will do better next time
B) done
C) done at 205
D) done at 275
E) done

John Vautier
John Vautier
July 29, 2019 5:04 pm

Traveling and then sick most of last week, first day back and took it easy til I’m 100%.
A. Only 2 sets – 4:01/4:03
B. Done
C. 155/175/185/185/185/185 – this was exhausting.
D. 275/290/305 – these felt surprisingly strong.
E. Done

Hunter Britt
Hunter Britt
July 29, 2019 6:13 pm
Reply to  John Vautier

Hope you are feeling fantastic soon!

John Vautier
John Vautier
July 29, 2019 6:31 pm
Reply to  Hunter Britt

Thanks Hunter, that’s the plan!

Meghan Sabean
Meghan Sabean
July 29, 2019 5:02 pm

A. Done with rowing to mimic June 3: 4:26/4:52/4:44 (compare to 4:19/4:29/4:19 at 12 weeks!)
B. Done
C. 3 sets at 75 + 3 sets at 85
D. Done at 95
E. Done with prone ghd hold and back extensions, and used a 35# slam ball.

Hunter Britt
Hunter Britt
July 29, 2019 6:13 pm
Reply to  Meghan Sabean

Bam! So much faster!

tino
tino
July 29, 2019 7:24 pm
Reply to  Meghan Sabean

Great work Meghan!

Jorge Fernandez
Jorge Fernandez
July 29, 2019 4:17 pm

A. 3:07/3:08/3:23 – moved as fast as I could through the piece. Wanted to test the limit and battle the mind a bit. Max and I battled it out every round
B. Done!
C. 165lbs
D. 225/275/275
E. Done

Hunter Britt
Hunter Britt
July 29, 2019 6:13 pm

Crushed it! Fun seeing you and Max facing off

Andrei Puchkou
Andrei Puchkou
July 29, 2019 3:46 pm

A. 3:30/3:30/3:35 Rx
C. 155#

Emilio Joubert
Emilio Joubert
July 29, 2019 3:31 pm

Great workout today.
A. Scaled down to half everything except the Assault bike so as not to accumulate too much knee volume. Because of this I didn’t take rest breaks so I completed it in 2:30 for each round.
B. Done
C. Got to 205 on a practice single! Did the sets at 155 though.
D. 185 x10 x3. Was tough but was a big win.
E. Skipped because the sit ups and the squats are a tad too awkward still.

tino
tino
July 29, 2019 4:38 pm
Reply to  Emilio Joubert

Atta boy! One step closer to being back to 100%!

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