May 7, 2019 – Competition

A.
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean + Power Clean

Perform all sets 2-4% heavier than two weeks ago.

C.
“Heavy DT”

Five rounds for time of:
12 Deadlifts (205/145 lbs)
9 Hang Power Cleans
6 Push Jerks

D.
Three sets of:
Face Pulls x 30 reps
Rest 30 seconds
Standing Dumbbell Triceps Extension x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest as needed

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Trevor Petrucci
Trevor Petrucci
May 13, 2019 8:56 am

B. 165
C. 135
D. 75 lb
40 lb

Daniel Mendelsohn (45-49)
Daniel Mendelsohn (45-49)
May 10, 2019 3:25 pm

A) more stationary handstand balance practice
B) 140, 150, 160, 170, 180, 190 (5 pounds heavier)
C) I don’t think I could do DT with much more weight. Maybe I could do 175. 185 would probably jack up my back and I would quickly devolve to singles and doubles on the hang cleans. So I did regular DT again with a goal of beating my time of last week by 2 minutes. This week, 11:13. Last week, 13:51.
D) done

Tino Marini
Tino Marini
May 10, 2019 3:33 pm

Awesome improvement Dan! Great work!

Konstantinos
Konstantinos
May 10, 2019 3:17 pm

Good morning
A:done i did free standing hspu
B:70/80/90/100/110kg/120fail i want to hit my pr(previous week 115kg)but it was a bad idea..
C: because i haven’t so much power for the heavy DT
I did every 4’*5 DT(i believe this is better for me)
1r 70kg
2r 75kg
3r 80kg
4r 85kg
5r 90kg
D:done
This week i feel little tired,but i give it all in training.. Honestly

Anu K
Anu K
May 10, 2019 2:26 pm

1 mile bike up and down, 0.51 mile run outside, band aparts, glute work, strict C2B 4/4/7, Push ups 10/10/14, Strict low ring assisted MU, broad jumps, V ups 10/10/10, Tricep work, Good mornings
A. Done
B. Positioning was off, built to 175 ( – 10# from last week) on Power clean and worked at this weight to make it look better
C. LIGHT DT (135#)
Ab slider work

Nicole Mergenthal
Nicole Mergenthal
May 10, 2019 2:26 pm

Haven’t posted in a few days! Back from vacation and have still been hitting the lifts, did the age group qualifiers with my fit gym partner.
B. 145/155/165/175/185/190 this one was not heavier but all the others were 5lb more.

And then we decided to do Saturdays emom instead, man those bbjo were the worst!!!! Finished the 3 rounds at 32:42 ?

Will do the accessory stuff tomorrow or Thursday!

Jess U
Jess U
May 9, 2019 3:38 pm

Following a day behind this week, bc Monday was a tough long day. ??‍♀️Super excited for heavy DT tomorrow tho!!
Monday’s workout:
A) done 16 Kg
B) stayed where I was last week, my shoulder has been trying to flare up some and I wanted to work on technique to fix that 1- 95
2- up to 110
3- up to 125
4- up to 130
5- stayed at 130
C) 190/205/215/205/215/225/215/230/235
D) took the pup running instead
E) done

Thanks Tino! Hope your week is off to a great start!

joe t
joe t
May 9, 2019 3:38 pm

A. Mobility
B. 225
C. 7:26 @155

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