A.
Four sets of:
10 Tempo Double Kettlebell Front Squat @ 30X2
20 Unbroken Goblet Squats (heaviest KB you can)
300 Meter Row
Rest 2 minutes
B.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
C.
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Use Jerk Blocks if possible.
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps*
*Sets 1-2 = @ 90% of last week’s 10-RM
*Sets 3-4 = @ 85% of last week’s 10-RM
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Monday’s programming
A. 3:38/3:21/3:28/4:03
B. 95-100-105/105-110-115
C. 135-145-155-165-175-185
D. 255/245
A. with 24 kg and 36 kg
3:00/2:41/2:42/2:47
B & C. all sets wirh empty barbell…I´m working in thecnique
D. set 1&2: 136 kg
set 3&4: 130 kg
A: You go I go with a partner 24kg, 32kg, and 200m run instead of row.
B: Done
C: 225 for all
D: 310/310/295/295
A. Done with 2x16kg for KB FS and 24kg for goblet squat. Sets between 3:00-3:30 ish. This was much more tough than I thought! ?
B. Done with 15-25 kg
C. All sets 45kg
D. Hip pain is still there.. Did some gymnastics instead ?
Sorry to hear your hip pain is back ?
A: You go I go with Bryan, 24 and 32kg. My legs
B: Done
C: 185-185-205-225×3, stayed light today
D: 300-300-285-295
A: 20kg kbs/32kg
3:06/3:15/3:33/3:40
B: done 45/95/115 each
C: 135/155/175/185/195/205
D: 270/255
A. 2:31/2:52/2:43/2:37
Tino-are you wanting us to go hard on these Mon conditioning pieces that are before the lifting? Or, use them as a warm up?
B. 65/85
C. Up to 145
D. Masters squats were 6×2 @ 85%
Done at 200
I want you guys to go hard on these as it’s your only conditioning for the day. The jerk work is more skill based.
That’s what I thought, and what I’ve been doing. Just wanted to verify. Thank you!
A) done with Sam, you go I go.
C) 185, 205, 225, 245, 275, 300
Pretty stoked for 300 for 4 with a pause. Jerks felt great today.
D) 300, 300, 275
Great start to the week! Nice work on those jerks. Now to get your legs to follow your overhead strength!
It was alright for jerks. I barely hit more than you and Tommy snatched today.
A. 45# and 32kg kbs
2:56 3:04 3:05 3:08
B. Bar
C. 95# tried to just work on good positions
D. 235 and 224
Fun workout thanks Tino!
Always a pleasure! ??
A. 2:50 @ 2x18kgs/24kg; 2:40 @ 2x18kgs/28kg; 2:40 @ 2x24kgs/28kg; 2:30 @ 2x24kgs/28kg
B. 60/60/60kg
60/60/65kg
C. 80/90/95/100/100/100kg (Juicy!!)
D. 145/145/135/135kg
One word…..#WalkingIsForLosers
That’s why I always opt for elevators and escalators 🙂
A. 3:15/2:45/2:46/2:47 with 50# DB and 70# Goblet squat
Pace ROW: 145ish
B. 95/95/95
105/105/105
C. 115/135/135/155/155/165
D. 220/220/210/210
A. Done with 16kg KBs and 32kg KB for the UB squats
B. Done
C. Built to 225#
D. 275/275/260/260 Absolutely brutal…
All the legs ? ?
A. 2:49, 3:00, 3:07, 3:30
B. Done
C. 60kg x4, 70kg x4, 74kg x3, 77kg x3, 79kg x3, 80kg x3
D. 132kg, 116kg
A. 3:11/3:15/3:08/3:03 with 20# DBs and 25# goblet squat
B. Jerk balance 55/75/80
Tall jerks 35/55/55
C. 4 reps each set @ 55/65/75/85/95/105
D. Replaced with other flute accessory and bicep/tricep work
All the flute work 🙂
HAHA! ?
A. 2:48/2:48/2:49/2:50 – 45# kbs and 70# goblet.
B. 45/45/65; 95/95/115
C. 135/165/195/215/235/255 all for 3s
D. 285/285/270/270 – tough but did it outside in the sun and that helped!
That Vit D!!
Not sure if I’ll get to train today- im a bit sore from moving out of my classroom and have some nutrition work to do…..might be following a day behind this week. But, better than nothing!
Hope your day is awesome Tino!
Hope you get your work done and can get a good session in tomorrow!
A. 2x24kg for tempo and 32kg for goblets
2:54/2:44/2:51/2:45
Made sure to stick to tempo and keep knuckles touching and elbows down. core and arms were lit!
B. 45/95/115
95/115/135
C. 155/185/205/225/245/275 no blocks. didn’t want to continue dropping weight into front rack. Made sure not to redip out of pause
D. 270×2 255×2
No belt no shoes no sleeves
I like the accountability! You’ll reap the benefits!
A. Done
B. 45/95/115, 45/95/115
C. 145/165/185/195/205/215
D. 255/255/240/240
A. 72/108 – Failed at 12 goblet squats 3rd set, got hit with 400m penalty lap 🙁
72/72 Last set
B. Done 45/95
C. Done 135/135/155/175/185/205
D. 255/255/245/245
Oooooo I like that rule!!
A: done with 2x16kg and 24kg
B: done.
C: 45, 50 and the rest with 52.5kg
D: lunges and death march 🙂
How are you feeling??
Sore!! But the weights are starting to feel a little better. Still can’t breath right ?