A.
Against a 60-second clock…
12/9 Calories of Assault Bike
Max Reps of Front-Racked Double Kettlebell Squats -OR- Double Kettlebell Deadlifts*
Rest 60 seconds, then repeat for a total of SIX sets.
*Sets 1, 3 and 5: Front Racked Double Kettlebell Squats (32/24 kgs)
*Sets 2, 4 and 6: Kettlebell Deadlifts (one in each hand) (32/24 kgs)
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 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Increase by 5% on last weeks results. Use Jerk Blocks if possible.
D.
In 15 minutes or less…
Establish a 7-RM Back Squat
Rest 3 minutes then. . .
E.
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 7 reps @ 90% of today’s 7-RM
Went back and did A.
53# KB 6’s on Squats, 10’s on DLs
A. Round1: 10 squat
Round 2: 15 DL
Round 3: 8 squat
Round 4: 0
Round 5: 6 squat
Round 6: 8 DL
B. I am practicing WITH EMPTY BARBELL the jerk balance
B1: 65 lb
C. 135 lb all sets
D. 365 lb x7
E. 335 lb 2 set
A: Done, 10s on the squats and 12s on the dl
B: Done
C: Up to 245#, feeling better
D: 375#
E: 335#
F: shpsu
Good to see that jerk feeling better each week.
A: 10 squats and 20 dl for all rounds
B. Done
C. 245 for all
D. 365
E. 330
A: 8/7/6
15/17/15
B&C: skipped because of tweaked trap from Saturday
D: 335
E: done at 300
?
Good day!
A.
Changed calories for 200 m run (currently dont have AB at gym)
5/8/6/7/5/7
B.
Done
C.
115/135/165/175/185/195
Felt good with the last one
D.
#270 Pr
E.
With 245
Thanks for the programmin Tino!
Solid start to the week Adrian!
Did two online qualifier workouts, given my shoulder set back this is more for fun and to see were I am and stack up.
1) 10 down to 1 of snatches @95 and bar facing burps-7:42
2) Seated press & Pull ups 50/25 40/20 30/15 30/10 10/5- 9 min cap- 214
B) 95/115/125 for both
C) 145/165/185/205/215/225
D) stopped at 305
E) Done @275
Hope the qualifiers went well Justin!
A. 12 cal row / fs 24kg / dl 32kg
Fs 12 12 12
Dl 12 15 15
C. 115 still re-working mechanics
D. 285 and 260
Fun workout thanks Tino!
Good to see you scaling back and working perfect positions on those jerks ??
A. Squats 13/11/11
DL. 20/18/19
B. Done
C. Up to 135
D. 7×1 @ 205, per masters
Got it in today!! I’ve LOVED being consistent againand things have felt awesome. So, of course I tweaked something bringing a jerk down today (blocks were in class where I was at). So that’s wicked cool. Hope it’s gone soon! Otherwise, awesome training
A) Rx 5/10, 7/12, 5/10
B) done
C) 105/125/125/145/145 tweaked trap/155 anyway then called it
D) up to 215! Then 195/195
Then got dinosaur bbq reward ?
Hope your day was awesome, Tino! Thanks for everything!
? oh no! I hope it’s nothing serious and you can continue your good training streak!
Thanks! Jerks felt awesome too! I don’t even know what happened. I’ve been icing and took some ibuprofen and it feels a bit better. So I’m hopeful ??
A. Rx 7/13, 7/15, 7/16
B. Done
C. 225,245,255,265,275,285
D. 345 then 310,310
A. 4/5/4; 8/8/8
B. Done
C. 135/165/185/205/225/245
D. 325 x7
E. 295
A. 14/11/11 for squats with 30# sandbag and 16/15/16 for single 53# KB deadlift
B. Jerk balance 55/75/85 Tall jerks 35/55/55
C. Jerks 65/75/85/95/105/105
D. Up to 125
E. Done at 115# with 4 sets of 30# DB bench press between D and E
Been on the road for work the last two weeks but managed a few drop in and hotel workouts. Happy to be back home and back to regularly scheduled programming!
Hope you had a fun trip Meghan!
A. 12/26/11/26/12/23 at 24kg
B. Done
C. 185/205/225/235/245/245
D. 305# (failed 315)
E. 275#
A. 8/9/7 and 11/12/13
B. 95/100/105 and 105/110:115
C. 165/185/205/215/225/235
D. 305/275
Wrist feeling better?
Swelling feels like it’s gone down but still sore. Think I stopped at the same percentages as last week
A. *Sets 1, 3 and 5: Front Racked Double Kettlebell Squats (24 kgs) 8/9/9
*Sets 2, 4 and 6: Kettlebell Deadlifts (one in each hand) (32 kgs) 10/11/11
B. Three sets of:
Jerk Balance x 3 reps 60/65/70kg
Three sets of:
Tall Jerks x 3 reps 45/50/55kg
C. Six sets of:
Jerk with Pause x 2 reps: 80/90/100/105/107,5/110kg ?
D. 7-RM Back Squat: 130kg
E. 2 sets Back Squat x 7 reps: 110kg ?
Solid start to the week Joaquin!
Thank you Tino ?
A. Squat – 12/9/5 Deadlift – 20/18/16 – My goal for this piece was to push the bike. I was happy I was able to hold above 95 Rpm for every set. I knew I had to push bike.
B. barbell work. Concentrating on perfect positions
C. Worked Up to 245
D. Tried for 7 at 405 and got 3
E. 335 2×7
Had a good session. Was a bit upset I didn’t get the 7 today on back squat. Pushing everyday. Also did a little accessory for RMU at the end.
Those muscle ups looking good my dude!
He’s a damn gymnast!
A. 12 cal Row
9/9/8
16/17/18
55# DB (no kettlebell)
B. 130/150/150/170/170/180
C. 275 PR
Took today a little easier due to comp this weekend. Me and my partners placed first in the asbury Park summer games elite division was an awesome weekend!!
A. RX
KBFS = 12/10/10
KBDL = 20/20/20
B.
45/95/115
95/115/115
C. 135/185/205/225/245/275 – lighter than last week didn’t want to push this
D. 335×7 think this could be a pr which is surprising
E. 295
Yeah Bobby!! Huge congrats!!
Thank you Tino!!!
A. Squat – 14/8/5 Deadlift – 25/14/14 – Came out a bit hot on the bike.
B. Done with barbell
C. Up to 245
D. 350×7
E. 315 2×7
Really liking the jerk drills, its my weakest lift. 5 pounds in my clean and jerk would’ve been the difference between first and second in our competition last weekend so I’m hungry to get better at this.
Personally I blame Josh Marshall. It’s all his fault 🙂