A.
Two rounds of:
10 Burpees to 6″ Touch
20 Sandbag Squats (Light)
400 Meter Run
10 Burpees to 6″ Touch
20 Sandbag Squats (Light)
400 Meter Run
(If you do not have access to a sandbag perform Kettlebell Front Racked Carry (24/16kg)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 2 minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%
Hold your receiving position for 1-2 full seconds before recovering your feet.
C.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 5 reps @ 80%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
D.
For time:
800 Meter Run or 50 Calories of Assault Bike
Rest until the running clock reaches 5:00, and then…
E.
Three rounds for time of:
50-Foot Handstand Walk
10 Squat Snatches (135/95 lbs)
F.
Four rounds, for completion – not time, of:
60 second GHD Hip Extension Weighted Hold
100 Foot Double Kettlebell Front-Rack Walk (32/24 kg)
C. 225 255 295 275 295 3×5@275
A. Done
B. Up to 245#
Misread the program and did E, then only realised I miss C and D ?
E. 30 feet HSW, 10 Snatches @ 135#
14:10, always struggling with snatches in a workout.. ?
Cash out: 800m Run – 3:45
C. 5s @ 295#
E. Done 3 sets
??
A. Done
B. Done at 215
C. 215/265/305/285/305/285/285/285
D. 5 min and then total time 17:57
F. Done
Felt incredibly run down today so I slept. All night. Literally. I’ll make up the squats tomorrow and get a full training session in.
At least I’m posting? Haha
Hope your Friday was awesome Tino!
Thanks for posting and sharing. I hope you get some good sleep and rest and can get a good session in today!
A Done
B 2×1 210lb 2×1 215lb 1×1 225lb 1RM is 235lb
C Done 1RM is 320lb
D Done 50 Cal Bike 02’57”
E Done RX 16 minutes
F Done KB 24kg
Great job today!
Nice!!!!!!
haha best comment of the day!
Wednesday’s training = had not one, but 3 neighbours over and I ran them through a 30 min chipper team workout. They’re already asking what day they can come next week ?
Thursday’s training: picked up on Tuesday’s power cleans (145), front squats (165) and jerks (125) I missed. Used Wednesday’s warmup before starting.
Today:
A. 15:00 with rowing
B. Done at 135 across
C. 120-150-170-160-170-160-160-160
Happy weekend!
Party at your place! You’ll have to start charging them soon!
Haha! But seriously!
A. Felt an odd sensation mid back on the sandbag squats so stopped and mobilized more then just moved on
B. Power jerks
245/265/285/305/325 felt good today
C. 305 for last 3 sets went slightly lighter haven’t been squatting due to back but felt fine today
D. 2:03 Assault Bike
E. 5:27 RX 25 foot increments
10:27 total
F. Done
Hope your back is ok and you didn’t tweak anything!
It shall be fine come tomorrow!
A. Done
B. 275/285/300/305/315#
C. 240/300/340/320/340/320/320/320
D. 2:59 run
E. 6:31
F. Done
A. Snatch singles every :90 from 205 to 250, happy with how these felt.
B. Back squat – did the squats for today up to 3@85% then called it.
D. Bike – 2:15
E. 9:41….didn’t get a good rhythm on the HS walk until the 3rd round. Fun workout though
That handstand walk under fatigue! ???
Something like that, I clearly haven’t been doing them enough!
A. Done
B. 102Kg(85%) across all; right shoulder has some soreness
C. 115/142.5/162.5/152.5/162.5/152.5Kg x 3(3)
D. 3:03 run; legs were heavy way off PR of 2:27
E. 7:37; fast singles and 25/25’ for HSW.
F. Done. Subd 60 sec hold with 68Kg SB, no GHD.
Keep that shoulder healthy and training hard!
A) 14:32 steady pace used 40# dball
B) 145/150/150/155/155
C) 130/160/185/175/185/175/175/175
D) 3:08 did the run moderate pace could’ve went faster…next time
D1) 8:44 RX did all singles no touch and go
E) used 25# plate for ghd
A. Done
B. 3@265, 2@275#
C. 255, 295, 335, 315,335, 315×3
D. Done timer got reset so not sure of time
Hello!! A) 18:57 with 1000m Erg Bike and 55lb Sandbag B) Did Push Press 2 x 100lb / 3 x 105lb (90%). Tried a couple of Push Jerks but they are still bothering the knee. C) Box Squats with Back Squats weights and prescribed percentages. 115 – 143 – 163 – 153 – 163. Then 3 x 3 @ 153lb D) Scaled to: 50 cal (2000m) Erg Bike – 4:08 Three rounds: 50ft Bamboo Overhead Walk ( 2 x 8kg KBs, 25ft increments). 10 Power Snatch + OHS (65lb) Time: 10:11 . Total time: 15:11 E) Done. Unweighted Hip Extension… Read more »
?
??
Hope to see your knee healthy soon!!
It’s getting there! It’s much better than last week. The joint is more stable and able to handle more pressure. I can’t feel the cyst anymore and now I can do mobility, stretching and unweighted squats with full range of motion … just need to continue to be smart and don’t try anything stupid. ??
A. Skip
B. 100kg x3 / 105 / 110kg
C. Based on 152,5
D. 50cal Bike –
E. 7:30
F.
+ Mobility
A. 15:35 25kg sandbag
)
B. 100,103,105,108,110kg (jerks on this phase feel really heavy ??
C.
5×93
3×115
1×133
3×125
3×133
3x5x125kg (heaaavyyyyy)
D. 3:31 800m run
E. 9:36 scaled to
3 rounds for time
3x 1 wall walk+ 10 shoulders taps
10 sqt snatch 50kg
F. Done 24kg KB
PS. National Day on Monday so box was closed. I’ve done all days straight with no rest day! I would appreciate it if coaches can check my previous days! Thanks in advance!
????
Post on the current day even if you’re a day behind. I won’t check the previous day after the morning. So if you do Monday’s on Tuesday post on Tuesday! Have a great holiday!
Good to know coach! Thanks! Have a great time in Brazil!
B. SJ: 180, 185, 190, 195, 200#. Happy to hit 200# since I didn’t on Tuesday.
C. BS: 185×5, 225×3, 255×1, 240×3, 255×3, 235×5, 240×5, 240#x5
D. 3:43 for 800 m Run
E. Modified to 50 shoulder taps and 10 Squat Snatches @ 95#. 6:47
F. 3 rounds done using a 25# plate and 53# KBs
??
A) done with 400 meter skii erg and gb sw with 24kg B) 105-118kg done, did a little bit more sets than 5 tho C) pre squats done, 5’s done with 120-123-125kg D) ab 50 cal 2:43 Did battle rope instead of the snatches, because i did monday workout yesterday (20m hs walk) E) done Did a quite hard rowing/bp box jump/bike erg wod with the class, so i was already super dead, quads as well After last week’s break and together with the new job, i didn’t have that much energy and capacity to do everything during this week,… Read more »
How’s your new job going? Prioritise the important aspects of training and don’t try to cram if you’re short on time. Quality over quantity! ??
So far so good. The working language is German and my mother tongue is Hungarian, so it is actually really tough, but i mean my bad that i don’t speak the language that good (yet! :D) Mostly office job with nice people, mixed with some coaching every now and then, so definitely seems like something that i could do for a longer period. In the mean time, I’m doing my best to keep up with the training and get used to the morning wake ups
Control what you can control! Sounds like you have a lot going on both physically and mentally! ?
A. Done
B. Done (felt solid)
C. Done ( felt solid)
D. 800 m done at 4:15 , Scaled the weight at 115 , total time 16.
E. Done
My legs and butt were on fire ? ? ?
Feeling more solid at the bottom of the snatch thanks to the OHS narrow grip progression. Feeling my best since I start this program ?
Great to see all the overhead stability work paying off!!
A) 13:25 with 40lb dball
B) Skipped (shoulder)
C) 230/285/325/305/325/305/305/305 these felt great today
D) 2:45 in the cold and rain
E) 21-15-9 Pistols, Box Jumps (30″)- 5:08
F) Done
Strong work today!