Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 90 seconds, for 9 minutes (6 sets):
Clean
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean
*Sets 4-6 = 1 rep @ 75%
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest as needed
C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Chest-to-Bar Pull-Ups
(use as much weight as you think you can handle and note the load used)
Minute 2 – 6 Burpee Dumbbell Box Step-Overs (55/35 lb DBs to 24″/20″)
Minute 3 – 30 Double-Unders + 10 Thrusters (75/55 lbs)
A. 140/140/140/150/150/150
B. 195/235/275/315/355
C. 30# Weighted PU
50# DBs burpee (20”)
30 DU
Warmup done
A. 97.5/105Kg
B. 100/120/140/160/180Kg
C. Done. 16Kg KB used for weighted PU.
@tino
Part C:
5 Strict Weighted Pull-Ups + 5 Chest-to-Bar Pull-Ups
Is Pull ups AND C2B strict and weighted? Or C2B no weight and kip?
Warm up done
A: 55 and 57.5kg
B: 55, 65, 75, 85, 90kg
C: done.
5, 3, 3, 4×2 strict pull-ups. 5 C2b. The rest rx
???
A: 235×3/255×2/275
B: 245/295/345/395/445
C: Done, no weight on pull ups
A. 245/2×265/3×275
B. 275/315/365/405/425/450
C. Did 3 rounds with 60lbs then bumped it down to 40lbs for the pull-ups. Last 2 rounds sucked had to borrow a few seconds in some of the minutes.
Strong work dude! ?
Primer: done
A: 225/225/225/235/235/235
B: 210/255/295/335/375
C: done
No weight on strict
4 burpee DB
Skipped thrusters on rounds 5/6
Even though I had to skip some thrusters I felt a lot better on this, my lungs are slowly coming along
Great to see your engine coming back! ?
A. 180/ 190
B. 200/ 240/ 280/ 320/ 355 did not come up
C. DNF, probably 1st round was the only one I did complete ??
Please adjust accordingly so that you get at least 15-18 minutes within the minute.
Will do
A) up to 275
B) PRed my one handed deadlift at 315 (never tried it, was messing around and kept going)
245,295,345,395,445
C) done
Haha that’s about the same as you pull with two hands 🙂
That’s what I said to Sam and company!
AM
Warm up done
A) 200 & 215 for sets
B) 225/275/320/365/410
C) skipped- rested for a online qualifier workout due to having to work the next 48 hours I wanted to get at least one of the two done.
PM
A) Row 5000- time cap 25mins, (B) in remaining time establish a 1RM dead. Done
Hope the qualifier went well Justin!
Talked to my PT friend, seems I did something to my upper trap- it feels a ton better so I trained and just kept it light when I needed to ?
A) 140 for 1-3/150 for 4-6
B) 165/200/240/265/265 bc stayed light for trap
C) done! modified pull ups and CTB strict and subbed Goblet squats for thrusters. Stepovers Rx.
Thanks Tino! Hope your day was great!
Glad you’re feeling better! ??
Thanks Tino!!
OHS:45 (snatch grip/inside snatch grip/jerk grip) 45 second holds at bottom+3 presses from R. Pos.+15 seconds hold at bottom Hook grip FS FS tempo:135/225 FS 1+.25: 135/225 A) EMOM (no gear/metcons) 1-3: 235/240/245 4-6: 255/265/275 B) 275/335/385/443/503 (no belt) nasty hitch on the second rep at 503 will fix Coach. C) RX + 25lbs weight vest on for (4) complete rounds Then RX with 25lbs on the strict wide grip pull-ups Could have managed 1 or 2 more rounds with the weight vest on but would have been completely blown out. Note: DU and thrusters are brutal with a weight… Read more »
Damn! Was there a need for a vest?! ???
You said I had to push my conditioning. To answer your question, absolutely no need for a vest Coach.
Ha! Push! Don’t make it impossible!
A.) 175# – 210#
B.) 205/245/285/325/365
C.) 18 of 24 minutes. Did some or all work each round. ?
??
Empty bar/135/165/165/165
A. 225/245
B. 175/205/245/285/315
C. ?♂️
??♂️??♂️
A. 215/235
B. 225/255/305/345/385 Dead’s felt real good today.
C. 3 Rounds of 10# pull ups and 5 C2B then no weight for the rest. Did 4 rounds of 6 burpee DB step overs at 55#/20” before I nearly killed myself falling so I went to burpee BJO clear the box. 30 DU+10 thrusters at 75# every round. Happy I kept the DU and thrusters RX. Thrusters are a weakness for me.
Strong third days work!
Barbell primer done ✅
A. Cleans done at 115/125
B. Deadlifts done at 115/135/155/178/200
C. Modified to 10 ring rows / 4 DB BBJO with 20s / 20 DU + 5 thrusters
✅
A. 235/245 – Focused on perfect form and trying to stay tight in midline.
B. 225/275/315/365/405
C.Focused on doing everything unbroken. Practiced Good pacing and breathing through nose and exhaling entire time.
1. Done with 10 pound Dumbbells 5 strict + 5 C2B
2. Done 50lbs/20″ box
3. 30 Dubs + 10 thrusters 75
Trying to work on a faster pace on these long pieces. Getting better but still have work to do. Goal is to build capacity
Keep putting the work in. Your capacity will come!
A. 235/245 – Focusing full extension
B. 275/315/365/415/475
C.
1. Done w/ 10lb weight (little heavier next time!) + 5 C2B
2. Done 50lbs/20″ box
3. As written
Conditioning is improving, getting closer to finishing one of these damn things RX!
Haha great to hear! It will be a momentous day when you do. Keep working hard buddy!
Warm up done
A. 245×3 265×2 – Cleans are off I need to break the movement down
B. Just built to 405×1 double overhand hook no belt
C. Done RX
25# for strict pull ups and 60# for burpee box step overs no 55#
Take some video, scale back load and dial in technique!
Yessir I did take some video today! Positions look off and I’m doing something weird with my feet
A) 110×3, 120×3 forced myself to squat them all think I need to get back to full squats my catch feels wonky
B) 120×8, 160x6x 170×4, 200×2, 220×1(didn’t go for the second felt like it was enough)
C) scaled unweighted strict, 20inch box
Skipped maybe a full round in total. Just rested the minutes I bled over was really hard today
Good to see you squatted these. That’s what I always recommend! ??