Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.
B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 65-75% of 1-RM Snatch
C.
“AB-5”
For max calories:
5 Minutes of Assault Bike
A good goal to shoot for would be 100/65 calories or more.
When the running clock reaches 8:00…
D.
Four rounds for time of:
9 Power Snatches (155/105 lbs)
7 Muscle-Ups
5 Strict Handstand Push-Ups (4″/2″ Deficit)
Rest until relatively recovered, and then…
E.
Every 3 minutes, for 12 minutes (4 sets):
60 second Double KB Front-Racked Wall Sit (24/16 kg)
15 Toes-to-Bar
100-Foot D-Ball or Sandbag Carry (150/100 lbs)
If you do not have access to a D-Ball or Sandbag perform with Front-Racked Kettlebells.
A. Done
B. all sets 125 lb
C. 54 cals (I´m very bad in machines)
D. 23:44 minutes
E. done (funny)
B. 135 across normal shoes
C. 5 min row – 106 cal
D. 9 sn 115 / 7 mu / 5 hspu 2pad
5 rds 23:34
E. Done with 16kg / v-ups / 100# db
Great workout thanks Tino!
A. Done – getting better!
B. Up to 40kg
C. 94,6 cal (airdyne type bike)
D. Done with 35kg snatch (40kg the next time) and 2 BMU/round. First time doing BMU in a workout! SHSPU on abmat
E. Didn’t have any more time, doing this thursday.
Great work on those BMU!! Love seeing your hard work paying off!!
A. The focus was fast handstand walk. Went 50m for 3 sets and 100m for 1 set.
B. Worked on a better dip position And drive up rather than forward. Heaviest #195
C. 96 Calories on the bike
D. Finished in 10:18
Scaled to 4 MU
Power Snatches @135lbs
Deficit PU on 25lb plates
E.
Did 4 sets
24kg wall sits
125lbs sand bag
15 toes to bar
Solid session Jorge!
A: Played on the ramp
B: 185×2-195-205×2-215×2-225
C: 111, alternated sprinting 10 cal and cruising 10 cal
D: 14:43 no deficit, stumbled through this one. mu 4-3 (3-2-1-1 last round), shspu ub until last round (3-2_
E: 4 rds, 30s wall sit 10 strict t2b
Worked until I had to coach, finished coaching at 8:30. Didn’t have it in me to start this stuff at 9, although I really wanna do it. Should I do this programming tomorrow instead or tomorrow’s stuff? Or just follow tomorrow’s programming?
Hit todays w programmed. It would be rude not to suffer through the emom 🙂
A. Done – got six 5ft increments today!! More and more consistent. Still a long ways to go, but forward progress.
B. 85
C. 77 – I was so anxious about this because Power Hungry always traumatizes me. But this actually wasn’t as bad as Power Hungry. Went moderately hard for 30 sec (around 72rpm), then held 64 consistently.
D. Kind of wrecked from Part C but did my best. Used 85lb and did 5 MU each round. Time capped at 15min right at the end.
E. Done but only used 26lb KB
You crushed that bike!! Awesome work Kryssie!! All you work on the machine is paying off!!
B. 110/115 for 7 sets
C. 50 cal
D. 19:47 Took forever to do the strict deficit hspu??. All muscle ups 4/3 ps singles
E. Fell off the 3:00 part after the 2nd round, needed a few more seconds to get myself together ? happy to be able to do the wall sits, ouch
a) done
b)1-2 @135, 3-4 @155, 7-8 @175
c) 65 cal on bike
d)4rounds: 9 snatches @115 unbroken+ 7 muscle ups (4-3)+5 deficit hspu. time(12:08)
c) i modify this one hold a 45plate on my lap for 60 sec+10 ttb+100 foot kb front rack carry 70pound each every 3 minutes for 4 rounds
A. Done
B. 150 up to 165
C. 72 cals; 20:37 metcon
D. Started coaching so I did some T2B and core work at home.
A) done
B) 135
C) 90 cals
D) 3 rounds in 12 mins. Hands started ripping
E) done with strict T2B and sled push
A. Skipped (things came up at work)
B. 65/65/70/70/75/75/75/75kg
C. 95.9 Cal (slightly disappointed in this one)
D. Skipped (time)
E. Completed (2x18kgs, 10-T2B, 2x28kgs)
Work got in the way today for sure…. Reboot for tomorrow.
More in the tank on the bike?
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
Looking forward to see those numbers come back up!
A. Done
B. 52/54/56/60kgx5
C. 72 cals killed my legs
D. 20:00 60kg p snatches
E. Done
A. Done 10 min.
B. 155# all sets
C. 88 cals Probably shouldn’t have covered the monitor thinking it would help push me. Probably did the opposite.
D. 14:18 at 135# and no deficit SHSPU.
E. Did one round front rack wall sit then went to no weight. 125# sand bag carry.
You’re definitely capable of 100+!!
B) 135-165
C) 81.5
D) 2 Rounds @135 7:31
Felt like death after that bike…
Bikes a good warmup for the next portion right! 🙂
A. Done
B. 105/105/110/110/115/115/120/120
C. 101 cal: ROW
D. 9:52
9 Power Snatch (105)
7 Strict CTB
5 Strict Handstand Push UPS (2” deficit)
E. 45# DB (no kettlebell)
95# DB carry
A. Practice today was speed HSW, super fun stuff.
B. Heaviest at 215
D. (Swapped order for class flow) – 12:13 with 135 on the bar and 25lb plate for defecit.
C. 105 – Almost saw breakfast again.
E. 35/15/125
35/15/125
0/15/125
0/15/125
Stop eating so close to training then 🙂
???
A: done.
B: 40, 42.5, 6x45kg
C: 95 (on an airdyne bike thing)
D: 13:57. Done with 3 bar mu and no deficit for shspu. Goal was no chicken wing ✅ 40kg p Snatch
E: done. All 15 T2b UB in all four sets ?
Small victories today
Need to get you an AB!!
Yesss!! Trying to find a place close by that has one
A. Done, mostly practiced pirouettes and turning
B. 92lbs – 105lbs
C. 60cals — I’ll take it as a win I was within 5 cals of the standard for my first Invictus bike test…. maybe next time I will get it ?
D. 34:25 including 8 minutes from Part C; in retrospect I maybe should have scaled the snatch to 65-70% because 105 is my 75% but I did it at 105 anyway. First time doing ring muscle ups in a couple months so I took a decent amount of rest making sure I wouldn’t fail any reps.
E. Completed
Looks like a really productive session! Great work Caitlin.I’m excited for what’s to come!