A.
Four rounds for total time of:
20 Goblet Squats (32/24 kg)
Rest 30 seconds
20 Kettlebell Deadlifts (32/24 kg KBs – one in each hand)
Rest 30 seconds
20/15 Calorie Assault bike
Rest 60 seconds
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
Increase by 2% on last weeks results. Use Jerk Blocks if possible.
D.
In 15 minutes or less:
Establish a 10-RM Back Squat
Goal is to exceed load used on June 3, 2019.
Rest 3 minutes, and then…
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 10 reps @ 92.5% of today’s 10-RM
I was hoping to be able to access old workouts from say… 2013/2014/2015. Can I track back that far or does the competition membership give me access to only the latest competition program?
A. 2:54/7:08/11:12
A. 14:36
B. 35-75#
C. 100–150 without dropping between reps
D. 215 then 195×2 sets
A. 12:58 for all
B. Done
C. All done at 235
D. 10 reps at 345 then 2×10 at 320.
A: 14:21 I think, tried not to slow Bryan down too much
B: Done
C: 185 to 245# x3, feeling more consistent with not throwing the bar forward.
D: 345#, then sets done at 315#
E: shspu
making him “less fit”
I do what I can
A) 17:00 give or take.
B1) 95/115/125
B2) 95/105/115
C) 138/158/178/198/208/218
D) 45/135/188/233/268, we did this 10RM thing like a year ago I think and I hit 300 but I would take a long time to complete the ten reps so this time around I’m just doing as much weight that I can handle without breaking… hopefully that is okay?
D1) done @248
Yup, limit yourself to one breathe at the top between reps.
Solid start to the week!
A: 16:24 (3:08/3:17/3:21/3:28)
B: 45/95/135
45/95/115
C: 140/160/180/190/200/210
(5lb up each weight from last time)
D: 10RM At 315 (300 last time)
290/290
Good to see even with your crazy schedule those numbers are still coming up!
A) 12:52 for the total
C) up to 285
D) 335
20 pound PR and 5 rep PR at 335
Yeah dude!! Good to see your knees feeling better and you were able able to hit that big PR!!
Haha oh they felt as terrible as usual, but I wanted it and was thinking about those 10 reps all day ?
A. RX 2:28/2:54/2:52/2:36
B. Done
C. Up 155
D. 5×4 @ 185. Felt easy today.
A. 15:04 with 20 cal row
B. 45
C. 105 no blocks, worked on good positions
D. 265 (+10 from last time) and 245 for back off sets
Legs smoked thanks Tino!
Great work hitting 265! Hope your kegs aren’t to sore tomorrow!
Hi,
Was MIA on the blog this weekend due to a lot going on helping out at a local throwdown but was able to keep up with the strength and accessory and get some swimming practice in 🙂
A. 19:20 — power output dropped from 60-65 RPMs to 50-55 in the later sets :/
B. Spent much longer warming up my jerk and felt great today. 35-55-75lbs on the jerk technique followed by 75-95-105-115-125-135lbs on the 3-4 rep pause jerks.
C. Back squat 10RM 215lbs. Drop sets at 200lbs. Love this squat cycle!
Great start to the week Caitlin! Hope you had fun volunteering at the Comp and nice work still sneaking in some work ??
A.) RX – 16-ish minutes.
B.)115#-135#
C.) 165#
D.) 315# then 290# (hit 395# for a double warming up; new 2RM)
Legs are looking strong! Congrats on the 2RM Pr!
A. 3:16, 3:19, 3:18, 3:30 (16:23)
B. Done
C. 80kg x3, 84kg x3
D. 144kg
Legs said nope to those drop sets today.
That 10-RM got you! Treat yourself to an EPSOM salt bath tonight. Hope your legs don’t feel too bad tomorrow!
Oh yea brother, I had PT this morning that beat up on the legs and that squat was a 17lb PR
Great work!! I think you have more in your too then!
A.13:46Rx
B. Done
C. 230#
D. BS felt awful today. I built to 285 then did a set of 10 at 260 and set of 10 at 245.
Hope you get some good rest and recovery tonight so your legs feel better tomorrow!
A. 16:57
B. 95/105/110 then 110/115/125
C. 135/165/185/205/215/225
D. 285 then 265
A. 70# Goblet Squat
135# Deadlift (no kettlebells)
20 cal ROW
B. 95/95/95
105/105/105
C. 125/145/145/160/160/170
D. 255# (10LB PR!)
235/235
Nice work on the PR!
A. 13:53 RX including the rest periods. Thought I was moving pretty quick through this but maybe not ?
B.
45/95/135
135/155×2
C. 185/205/225/245/275/300 x 3 for all
Hate reracking these
D. Up to 315 x 10 .. 15# more than last time
295x10x2
Awesome work hitting 315 for 10!
Thanks Tino!
A. Done RX with cal in normal bike
Between 3:30~4:00
B. 3 sets of Jerk Balance x 3 reps: 50/60/70kg
3 sets of Tall Jerks x 3 reps: 40/45/50kg
C. Six sets of Jerk with Pause x 3-4 reps:
4 reps: 70/80/90/95/
3 reps: 100/105kg
D. 10-RM Back Squat: 120kg (+5kg) ?
2 sets Back Squat x 10 reps @ 92.5% of today’s 10-RM: 110kg ?
Great job on the 10-RM!
A. Modified to you go I go with partner, but cut out the rest between movements. We finished around 16:00. Kept the weight/cal prescription. This caught me off guard, was tough.
B. Done.
C. Build to 205, working technique.
D. Was gone for the first test – 325×10/295 2×10 – There was no way I was going up after 325×10 but had I chosen a weight 5-10lbs heavier from the get go I think I could’ve gotten it. Notes for next time.
Theres never nothing ever easy about a 20 calorie bike sprint 🙂
A: done. Goblet squat and deadlift unbroken.
B: done.
C: 3×50, 3×52.5kg
D: hip thrusters