A.
Four sets of:
10 Sandbag Squats (HEAVY)*
15 GHD Sit-Ups
20 Sandbag Squats (Light)*
100-Foot Handstand Walk
Rest 2 minutes
*If you do not have access to a sandbag then perform Double Kettlebell Front Racked Squats.
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Sets 3-5 – 6 reps @ 75%
Rest 2-3 minutes between sets.
C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 30 Double Unders + 8 Toes-to-Bar
Minute 2: 30 Double Unders + 8 Strict Handstand Push-Ups
Minute 3: 18/12 Calorie Row
D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
Did on Saturday, but just now posting. Scaled quite a bit again.
A- 3 rds only. Used 150lb, and 70lb bags, only 25 ft hsw (unbroken)
B – 235, 275, 355, 355, 355
C – 12 min only (4rds), first rd RX then scaled to 20 du/6 reps, and 15 cals
D – did 2 rds
A)100# and 80# dball 10 m hswalk
B) 275# x 10, 315#x8, 395#x3x6
C) done
A. Done with 150 and 80. Only did 25ft per round.
B. 250/315/375×3
C. Done. This was delightfully chill.
D. Done.
A. Done, not for time. 24Kg KBs for heavy and 16Kg KBs for light, Subd 15 Vups(no GHD); didn’t do HSW, tendinitis in elbow really bothers me doing HSW. .
B. 110/130/160/160/160Kg
C. Done, loved this. Subd 8 x 65Kg PP for SHSPU. All sets UB.
D. Done. Subd 45Kg BB good mornings for GHD HE, and hollow rocks for the wheel.
Nice work dude! Solid finish to the week!
A: Done, bag weight varied.
B: 225-315-345×3
C: Done w/ 6 shspu per round
A. KB’s 24 (heavy) 16 (light)
3’36”/4’04”/4’20”/4’07”
B. Done
C. Done
D. Done
A. Done. Did 25 ft HSW each time. Used 100/75 bags
B. 150/175/220. Felt pretty easy.
C. Done. Did 6 C2B instead of T2B so I could work on these. 2 trips out of the 14 sets of DU. Did 5-6 HSPU each time. Took me about through the third round till I finally get warmed up for all the skills. ???
D. Done
Need to get to the gym earlier to warm up then ?
Haha, if only you knew how early I already get there for my prolonged warm up. 🙂 #old
A. Done
B. 155/185/235
C. Done WAY easier than last week thanks for this break haha
D. Done
I’ll be at granite games with Team: We Just Met. I don’t know them haha
Ha! That will be a fun experience! See you there
A. Inv. Gym Session 3
B. 100/130/160/170/170kg
C. Completed w/ 20-DUs and 15 Cal AB (Big time burner)
D. Completed
Another fun filled Saturday in the books… Regeneration day tomorrow, Lets go!
You’ve earned that rest day, enjoy your weekend!
A-4:30-4:31-3:54-4:15
B-115-140-170kg
C-done 5shspu only 8 in first set
D-done
A. 150/100#
3:30/3:40/4:00/4:14
21:24 total time
First set only 50 feet but with obstacles
B. Skipped training with partners for upcoming competition tomorrow
C. Done RX with scout rope
D. Skipped
Good luck with your competition!
Thanks! Not until june 22/23 but haven’t trained with my partners for a while
A.Did this with KBs and 5meter HSW cause i struggle with it,managed to hit 2 out of 4 rounds unbroken though!
B.90kg/110/3×135
C.Done(only scaled HSPU and did 5)
D.Done
Have a nice weekend!
Enjoy your weekend Roman!
A. 3 Rounds in 20:00 cap. 175/75
B. 255/315/365/365/365
C. Done – 3 rounds RX, 4 rounds 30DU+5 T2B/30DU+5SHSPU/15Cal
D. Done
A) done
B) 175/205/245/245/245
C) done Rx
D) done
So deadlifting with a bent bar doesn’t work that well either. Haha new one will be here soon!
Hope your weekend is awesome Tino! Thanks for everything!
Need to treat yourself to a nice new bar 🙂
Sure did! New Bella bar should be here tues 🙂
B. Done: 140/165/205×4
C. Done Rx- totally surprised that I made this- no trips on the dubs either!!….but Dante did let me use his fancy nice rope ?
A. Done but scaled HSW to 50’ a round … ?? 100# bag and 30# bag
Strong week ?? Hoping for good R&R this weekend to do it again next week. Thanks Tino!
Great work Brooke! You’ve earned that rest day!
End of the week where I’ve been sick and under-rested. Just coming off a 12 hour night shift and been up for 18 hours since my nap so I did a hodgepodge of what felt fun and smooth. There in a good weakness wod (gymnastics and DB work) with a little variation off of one of the performance metcons this week. Warm-Up. 3-6 minutes of CARs. Pick your top three areas of need and perform one minute per area. Followed by… Every minute on the minute for 9 minutes (3 sets): Station 1 – Press from Jerk Receiving Position x… Read more »
Pretty damn impressive you can hit a PR after lack of sleep and illness!
Look after yourself dude. I hope you get some good rest and sleep over the weekend and you come into Monday feeling like your normal self!
Enjoy your weekend!
Thanks Coach! I credit the programming. I haven’t hit this many PR’s since. My first 2 weeks in a gym ?
See ostheo yesterday so did
20min Max cal assaut bike:
254cal with 288watts average happy with that keep my pace and my core stable
Hope your appointment went well!
I replaced the sandbags with barbell lunges
4set 10 lunges(80kg)
15″ L-sit
20 lunges(60kg)
40m Hswalk
B: Snatch deadlift no bounce
90*10/100*8/3*110kg
C: emom 21′:done
D: skip because i’m “Done”
Ha! Plenty of good rest and recovery this weekend Konstantinos!
Thanks you Tino..have a nice weekend
Tino – should I just do 10-12 russian KBS instead of DU’s? ?
12-15 🙂
Good morning
What can I do to replace sandbags??
It was kettlebell fsq last week
Front Racked Double kettlebell Squats ?