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.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C.
Four sets for times of:
500 Meter Row
20 Toes-to-Bar
*Snatches*
Rest 3 minutes
*Set 1 – 4 Snatches @ 80% of 1-RM Snatch
*Set 2 – 6 Snatches @ 75%
*Set 3 – 8 Snatches @ 70%
*Set 4 – 10 Snatches @ 60%
D.
Every 2:30 minutes, for 10 minutes (4 sets):
60-second Double Kettlebell Front Racked Wall Sit (24/16 kg)
20 Kettlebell Swings (32/24 kgs)
A: Try not to die on the Sorrento ramp
B: Up to 235#
C: 3:54/3:36/4:17/4:37. Alternated row and fast run (~1:20). Weights 225/210/195/180#. t2b 12-8×3/8-7-5
Haha good to see you didn’t die 🙂
A: Did bench instead
B. 225
C. 3:59/3:53/4:00/3:54
215/200/185/160
D. Done
A. Done
B. 72.5Kg across all
C. 72.5/67.5/63/54Kg
4:18/3:35/3:23/3:22
D. Done. This was terrible. Scaled to 16Kg KBs and struggled big time. KB swings Rx.
When the accessory work turns into the hardest part 🙂
A.
Done, feeling great
B.
115/135/155/165/165/165
Amazingly easy last set, felt like mi pr is far from that.
C.
Instead of row 400 m
22:15
D.
Done
Strong work! ?
A: did a little, working my wrist back into it
B: went a little lighter (75%-85%) for wrist and because I’ve missed a lot of Tuesdays
185/195/205/205/215
C: 4:44/4:58/5:29/5:34
185/175/155/135
D: done but with 30 second holds
Good to see your wrist is starting to feel better!
A. Done
B. 95
C. RX 3:18/3:27/3:46/3:54. Loved this workout! All the cycling work we’ve been doing has really helped-last 3 sets UB for snatches.
D. Done but only used 1 KB for the wall sits. ??
Awesome days work Kryssie!
Missed yesterday, so I did:
B.) Jerk series up to 185# – 20# heavier than last week.
C.) 7RM – 345# definitely had more. 2 x 7 @ 320#
Today’s:
B.)130/135/140/145/150#
C.)4:50 – 130#/4:52 – 125#/5:19 – 115#/5:25 – 100#
D.) Damn that sucked. 44# KBs and 70#
Big days work! Good job getting some of yesterday’s work in.
A) handstand work plus
3x
10UB 4” grip def SHSPU
10 SBS @ 145
B) snatch was weak in the catch, need to mobilize.
210-235
Got 230/235 miss 240 miss
C) 215/200/190/180
2 min rest
5:16 (two misses)
4:59 (no misses)
5:50 (two misses)
4:59 (no misses)
D) later
A. Done
B. 185 for all
C. 6:11 (185)/5:42(175)/6:00
Didn’t get to finish had to coach two classes.
B. 205,215,225,225,235
C. 5:50, 4:45, 4:25, 4:20
Weights went 220,205,190,165 – had to squat snatch until the last bar, woof
Solid push today Dante!
Thanks Coach!
A. Done
B. 176/-/176/185/190#
C. Rx
176/165/155/135#
4:19/4:18(11:37)/4:31(19:08)/4:20(26:28)
You missed the fun accessory work?!!!
I would do this work with pleasure, but I work very far from home .I barely have time to sleep 8 hours ?.I hope soon I’ll be back to the regular schedule?
?? I hope your schedule gets better soon
A) Did static’s holds and then worked on walks with turns incorporated.
B) 165/170/175/180/185
C) 6:30/5:31/5:42/5:30
D) Done with 80lb sand bag, all KBs UB
A. Worked on rolling out of a HS walk and static holds.
B. 185/185/185/205/205
C. 4:27/4:39/5:24/5:09 (185/170/160/140) I figured if it didn’t say power I should do full snatches so I went full snatch on all.
D. Done with 16kg KBs for the wall sit and 32k for the swings.
You could have done either. Goal was to move the weight as fast and efficient as possible. That’s the general rule for conditioning pieces. For strength components I recommend you squat everything ??
A. Nose to wall handstand hold
B. 185/185/185/195/205 first time over 200 in a while
C. Toes to bar unbroken x 4. Grip was gone by the time I got to the snatch so I lost time dicking around with hook grip
Snatches were 185/175/165/145
3:44/3:45/4:17/4:13
D. Hip extensions instead of kbs
Stopping dicking around Jake 🙂
B. 95/100/100/105/105 (110# would have been 80%) C. 3:20/3:30/3:47/3:41 @ 95/90/85/75 based on 120# power snatch. Ran 350m (running is getting harder week by week now, so I want to get as much in as I can before I’m confined to the bike/rower) and did 10 t2b each set (these are also starting to get tough) D. Done. Did 2 sets with 20# DB front rack hold wallsit then started feeling it in my back so last 2 sets I did front rack carries. 53# Russian KBS every set. We’re 15+ weeks and I’m now starting to feel it. But… Read more »
Awesome to see you’re still training well and having fun. Just make sure you’re being smart and adjusting accordingly. ?
A. Done
B. 145/ 155/ 165/ 165/ 175
C. 6:02/ 4:54/ 4:21/ 3:54
D. Did 2 rounds ?
A – done (worked on holds)
B – 165 – 190. Felt good today
C – 4:20; 4:10; 4:27; 4:20
D – done @ RX weight. Leg killer!
? ?
A. Done
B. 130/135/135/140/145
C. 3:44/4:04/4:28/4:32 (so close to stoping the 4th set, but the Lord pulled me through)
D. 40# kettlebell
55# kettlebell swing
Stopping should never cross your mind (unless you’re risking your health) 🙂
Nice work not giving in to those demons!
A. Handstand Partner relays. Went for speed was able to do two sets of 160 meter walks non stop. Focused on staying tight and controlled B. 210 for all sets. Focused on over exaggerating the pull driving bar up. Didn’t fail a rep but still need work. C. Partnered with Max. Always good to push each other and get to be smart on a team working together. Pushed the pace on row at around 1:45. For the toes to bar I broke them all up into 12 then 8. After the T2B I tried to take a deep breath and… Read more »
B. 2 sets at 135, 3 sets at 140
C. 125lb 4:11, 115lb 4:07, 110lb 4:38, 95lb 4:21
D. Done, did Russian swings
I started doing street parking at home on days no one can watch the baby, he’s 8 1/2 months and super clingy lately so I can’t bring him to the gym just yet without a meltdown. It feels good to still get to move and do it while he’s napping! I’ll get what I can in when I can go to the actual gym!
Good to see you’re able to still get some work in while at home. Nice work Nicole!