A.
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand, then continue to challenge yourself with new obstacles and goals.
B.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
C.
Three sets for times of:
400 Meter Run
10 Unbroken Snatches
20 Chest-to-Bar Pull-Ups
10 Unbroken Overhead Squats
400 Meter Run
Rest 4 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 175/120 lbs
D.
Every 3 minutes, for 15 minutes (5 sets) of:
20 Air Squats
150-Foot D-Ball Carry (150/100 lbs)
10 Strict Toes to Bar @ 3011
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B. 95 Up to 125 (big high hang PR… tho it was meant to be my weight for all 8 sets)
C. 5:46/6:06/8:08 at 85/95/105 had to regrip a lot for 105. Runs felt so slow after the squats yesterday
D. Done with 95 stone
A. Done
B. All at 65Kg
C. Scaled to 45/55/65Kg (50/60/70%)
6:20/6:55/6:38
5/5 snatches and OHS on last set
D. Done
Good to see you got your work in!
Short on time did:
C. 7:47 8:07 8:04 with 115 across
D. Done with 100# sand bag and v-ups
Fun workout thanks Tino!
??
A: Did some weaving
B: 185-205×2-215-225-235
C: 5:38/5:54/7:14; barbell ub, c2b and run died last round. c2b 12-8/20/8-6-3-2-1
D: Done-ish
Woke up feeling very tired, but got to go to the gym to make the day count. Morning. A. Done, Practicing more making half turn on hsw B. Done with 135 all sets, no misses. Felt great about this one because I felt like i didnt had energy but instead it all felt smooth. Then some flexibility work donde Afternoon. C. Changed a little bit 200 m run 10 Ps @95 200 m run 8 Ps @105 200 m run 6 Ps @115 200 m run 4 Ps @125 200 m run 2 Ps @135 Trying to get more consistent… Read more »
Good job getting to the gym and putting the work in. I hope you got some better rest tonight and are ready to hit today hard
A.) Done
B.) 135# felt good
C.) Only had time for Two rounds. 1000m bike, both at 95# so I could go unbroken. Pull ups. C2B not there yet. 7:36/7:40
A. Done
B. 145 all (200 is my 1PR)
C. 8:03/ 9:14/ 11:03 (did 25 cal AAB ?, it was raining)
D. Did 3 rounds (no more time to finish, used atlas stone)
Knee felt better today but I didn’t want to force it
A. Done
B. All done at 200. Form feels solid.
C. 6:57/7:21/8:26 snatch and c2b were very broken. Can’t seem to string them together that well. Ohs all unbroken.
D. Done
Need to dial in that barbell cycling and gymnastics! I’d consider adding Travis’s gymnastics program ?♂️
Hahaha very broken. Miss you Doug!
Miss you too buddy!
B) up to 235
C) 6:15, 7:00, 9:10
Unbroken the first two rounds
Snatches 6-4; pull-ups 13-7 the last round. Just wasn’t there today
That last round got you! Still a solid push!
Haha naw, it was the second round ?
A. 7-8 ft at a time!! A whole bunch of times!!
B. Up to 90
C. 6:28/6:45/6:34
Used 65/75/85. I know this is so light, but Ive honestly never done more than 4 UB at 85 and I wanted to see what I could do – and I got all 10!! I’m so happy about this (although it’s ridiculous that I did 10 UB at the same weight I failed once in the snatch complex ?)!
D. Done.
Great days work Kryssie!
a)skip today
b)1-4 @15, 5-8 @160
c) firts set @95, second set @115, third set @135 all unbroken with the barbell but the ctp pull ups last round i did 11-9 total time (31:08) running under the rain bad idea (welcome to south Florida)
d)did front kb carry everything else as it is
Those South Florida rain storms! Still got the work in! ??
A.I worked on Handstand walk for distance and speed. Was able to do 2 sets of 60 seconds walking non stop. D. Modified to worm workout with comp class: 3 Rounds: 20 Squats/15 synchro burpees/12 synchro T2B (male/female) Worked on good communication and motivating my team. No man left behind. Also worked on synchronizing and adjusting my T2B to help my teammate out. Going on her pace. B. Worked between 155-205. Finally was able to apply the pull. Have been working on it for weeks and it finally clicked today. The snatch felt smooth and efficient. C. Modified to 3… Read more »
Fun session!
A. Handstand holds feeling better
B. First 4 sets at 175 last 4 at 185
C. Went 95/105/115 and used air runner
6:37 400m/unbroken
6:10 300m/unbroken
8:12 300m/chalk monster got me
A. Done
B. 175 x4, 180 x2, 185 x2
C. 9:45, 10: 07 135 and 155 ran out of time before coaching to finish
A) Done; practiced adding 10 & 25lb plates for height.
B) Completed with 105-115lbs
C) Per Vernon had to make some alterations: 700m c2 bike instead of run (couldn’t run outside) & scaled the barbell weight bc barbell cycling is a major weakness of mine 65-75-85. Splits: 6:04, 6:21, 6:09.
D) Done with a 100lb sandbag.
Looks like you adjusted well, nice work Caitlin!
A. 10 minutes of fun.
B. 170# These felt real crisp today.
C. 6:00/6:34/7:29 @ 95/115/135 Broke the last set of snatches. OHS all unbroken.
D. Done 125# sandbag
That last set got you!!
A) done
B) 105/105/105/115/115/115
C) all sets Rx. 6:23 snatch & OHS UB/ 6:17 snatch & OHS UB/ 6:47 snatch 5&5 (lost my grip) & OHS UB, last run was slow. I’ll get the 120 next time! Stupid thumbs.
D) done
thabks Tino! Hope your Day has been great!
Great work Jessica! Let’s keep it going this week!
Thanks Tino! Today’s was fun!!
Went out too late last night. Did a weird combo of competition and performance… D. Done but with regular T2B. Focused on keeping the 10 unbroken. Used a 125# sandbag. Did performance with Libby.. 5 sets of: 5 barbell hip thrusts with 2 second tempo down and 10 sec hold on final rep. 235# 15 banded face pull aparts B. Done with 125#. Wanted to keep it lighter to really focus on a fast turnover and not doing a sudo kettlebell swing. A. Mixed it up to get in C2B volume and HS work. Did every 3′ for 15′ 12… Read more »
Hope you had a fun night out!
Haha thanks Tino!
A: done.
B: 4×45, 4×47.5kg
C:
Done.
Used 32.5, 35, 37.5kg for snatch
Used 42.5, 47.5, 52.5kg for OH squats.
1: 6:59
2: 7:23
3: 8:13
D: done with KB frontrack carry.
Nice work Trine!!
Lots of modification today since we had perfect class size and male/female split to play with the worm. Tons of fun, and very tough!
A. Team 60 second relay for team total distance.
D. Modified to worm workout with comp class:
3 Rounds:
20 Squats/15 synchro burpees/12 synchro T2B (male/female)
B. Worked between 155-205 – Was feeling tired
C. Modified to 3 Rounds of:
400m Run/20 C2B
?