A.
Three sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
15 Front-Racked Double Kettlebell Squats (16-24/12-16 kg)
Rest 60 seconds
15 Front-Racked Double Kettlebell Squats (16-24/12-16 kg)
300 Meter Ski Erg or Row
25/18 Calorie Assault Bike
Rest 3 minutes
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):
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 3 reps @ 80%
C.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 6 minutes (3 sets) of:
Incline Dumbbell Bench Press x 8 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Dumbbell JM Press x 10 reps
Rest as needed
E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
A. 8:42/9:00/8:58 Rx 20 kg KB’s (3:42/8:42/15:42/20:42/27:42/32:40)
B. 205/225/245/255/255#
C. 205/220#
D. 60/70/70#. 20# JM
E. Done
A. Done
B. 185/205/215/230/230
C. 160/160
170/170
D. Done
75/80/80
35/35/35
E. Done
50 lb DB on side plank
Did both tue&wed workouts on thursday(work reasons).
A. 10.30/10.20/11.50 man this was hard.
B. 105kg/112,5/120/127,5/127,5kg
C. 92,5/92,5/100/100kg
D. Did regular bench press 5×10 @ 90kg
E. Skipped, moved on to wed workout.
A. 1 set
B. 120/130/140/150/150#
C. Sets 1-2@130#, Sets 3-4@140#
D. 35# Bench (3×15), 15# JM
E. Done
A. Done
B. Up to 265#
C. 195, 205#
Did power cleans, should I do squat instead?
D. 25kg, 10kg
E. Done
A. 9:53/9:31/9:04
Squats were the worst part!
B. 135/155/175/195/195
I think this is my weakest feeling lift right now…
C. 155/165 jerks felt way easier than standing up the squat ?
D. 40/45/45
15s
E. Done with push ups instead of ab wheel
Done Wednesday cause I missed it and now back on sugarwod.
N.b only wod – 32mins rxd (actually done this stuff before but mainly just mono work)
F.squats – 100/110/116/125/125kg
Cleans – now was very fatigued and missed jerks every time. Had nothing left after 3rd clean. Did a comp qualify workout last night
Chest and core work done
Be sure to adjust loading accordingly if you’re adding in qualifiers. How did it go?
For the record, my legs we so sore from those back squats yesterday… good heavens!
A) Done- did not time. Gosh dang nose was running.
B) 214/ 230/ 245/ 265/ 265
C) 205/ 210/ 215/220
D1) Done @60s
D2) Done- 20s/25s/30s
E) skipped
F)Test a workout for my gym open for a comp he’s putting together- ME 500m Row, ME front rack hold @135, ME Front Sq @135, rest 3mins then 3mins to find 1RM snatch.
I’m sure your legs will feel even better after the max effort front squats ?
A) great fun!! Used a rower and spent approximately 13 minutes per round. Shit is bananas and I dig it!! What is the point of the nose breathing? I have heard people called “mouth breathers” as an insult. . . .is that what we are trying to avoid or is there more to it? (-; B) good times on the front squats. It has been a while since I have maxed – got to 110lbs for the 80%. C) meh. A little sketchy after the other stuff. Nevertheless 80lbs for 80%. D) like it. E) did this stuff. Pallof with… Read more »
Done correctly it will actually increase your capacity as you’ll be more efficient at getting oxygen into your blood stream. There are lots of great article on the inter webs that explain the benefits not just for exercise but health in general..
A. Done
B. 102.5/110/117.5/125/125Kg x 3
C. 92.5/92.5/100/100Kg
D. Done 30Kg incline and 15 Kg JM
E. Done
Need to eat more during the day? I cant seem to figure this out with my 5 min breaks between classes. No prob helping others with this, but can’t get my own shit straight. Haha I’ll get it!
A) Done. I like these
B) 140/150/160/170/170 these felt horrible. Need to eat more.
C) 146/155
D) done
E) done
Thanks Tino!! Hope your days been great!
Get some snacks prepared and sort you your nutrition!! ? ?
A. Had to say I opened my mouth like 4 times during the whole parts. Each round were like 12 minutes. Felt good.
B. 200 x 4reps, 205 x 3reps, 215 x 2reps, 225 x 1rep and 225 x 3reps
C. Set 1-2: 185lbs, Set 3-4: 195lbs
D. Inclined BP: 30lbs and JM press: 15lbs
E. Done
20 burpee penalty every time you open your mouth! ?
Well, not gonna happen again #BurpeesAreEvil ?
A. Done 31:14 Done with Ski
B. 205, 220,235, 250
C. Done 185 & 195
D. Done
E. Done
A: All sets done. Getting better with the nose breathing. Thanks for that!!!
B: 155×4, 165×3, 175×2, 190×1, 190×3
C: 165×3+1 jerk. Did this on accident for 3 sets, 175×3+1jerk. Did 6 cleans and 2 jerks to make up for the set I missed
D: No bench at the home gym. Did floor press with 50# DB
D1: did with 20# DB
E: ✔️
Great to see the improvements on the nose breathing work!
A)7:15/6:22/6:05
B)225×4/245×3/260×2/275×1/275×3
C)220/235
A. Done. First time I’ve made it through without opening my mouth haha.
B. 210/230/245/260/260
C. 225/240
D. 70 and 35 for the JM press. First time doing the JM press.
E. Done
Tino, I’m back! I’m working on Max Reynolds. I think he’ll be back.
Welcome back!! I need to touch base with Max. Haven’t had a chance to catch up with him yet.
A- total time was 32:15
B- worked up to 135kgx3
C- 105×2 110×2
D- 75×3
40×3
E- done
Hello ? Forgot to log yesterday. The squats yesterday (E2M x 12:00 at 205) were SO hard. I think I could be more proactive about my recovery and hopefully with more squat volume I start to bounce back.
B. 145 —> 175lbs
C. 130/135lbs.
D. Done with 30-35lbs DBs and an EZ curl bar
E. Done
Recovery and nutrition is just as important as the program and training
A) 31:30 total time with ski and 35lb kbs, breathing through nose entire time
B) 205/230/245/260/260
C) 190×2, 205×2
D) 65lbs/30lbs
E) Done
Solid work on the nose breathing piece!
A) done with ski and 24kg kb. Around 9-9:20 each round
B) up to 295 (80%) felt pretty heavy after yesterday
C) done. 250/270 felt pretty slow and heavy
D) used 65,70,75
Gotta get used to the JM press. Used 30s
C) done
Think of the tricep gains on the JM presses! ?