A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Five sets of:
Power Clean + Clean + Jerk @ 70-75%
Rest as needed
C.
Complete rounds of 15, 12 and 9 reps for time of:
155/105 lb Thruster
Muscle-Ups
D.
Three sets for times of:
4 Rope Climbs
10 Paralette Handstand Push-Ups to 4-6″ Deficit
100-Foot Handstand Walk
50-Foot Sled Push (Heavy!!)
Rest 3 minutes
*If you do not have access to a sled perform 15/10 Calorie Assault Bike Sprint.
A- 1/2 done
B- 175 for complex (stayed at 75%)
C- 15/12/9 TH rx & 9/6/3 MU: 8:18
D- done. 10 PHSU with 45,35 plate, 4 RC (ea at 2 pulls), 100 HSW and 10 Cal AB
A- done
B- 185 lbs
C – 12:35 (135# thrusters)
D – done with towel pulls- 3*NFT
A: done.
B: 2 sets with 52.5kg, 3 sets with 55kg.
C: 10:07
did 6, 6, 3 bar mu. rx thrusters. first time with this weight.
D: done. handstand hold practice.
A. Done
B. all sets 185 lbs
C. VERY BAD MY TUESDAY : 18:34
D. funny
but i use assault bike and legless rope climb 10″ because i needed to move to other box yesterday (sorry for my english)
A. Done
B. 5 sets Power Clean+ clean + Jerk: all sets with 85kg; touch and go from PC to clean
C: 9:57 rx, thrusters 9-6/7-5/9, mu 5-4-3-3/4-3-3-2/3-2-2-2
D: Mostly done
A. Done
B. 80-80-86-86-86 kg
C. 12’03”
D. Done (hsw Practice)
Felt off today likely from sub-par nutrition from an all day work celebration. B) 135 (72%); Focused on keeping lats set and worked on faster elbows on turnover and catching the bar in a better position C) 125 R1: 5 5 5; BMU – 2 singles R2: 3 3 3 3; BMU – 3 chained — ripped 🙁 R3: 3s and 2s – 2 failed singles Thing to work on during BMU – keep arms straight longer and push down longer and don’t pull too early. D) Skipped rope climbs due to rip HSPU; R1: 2 1 1, R2: 1… Read more »
B. Up to 150. Lifting felt good today
C. Did TTB. 7:30. This didn’t go all that well.
D. Completed, but not for time.
B) 225,245,265,285,305,315
C) 8:47
15,6-5-4
8-4, 5-4-3
9, 5-3-1
D) done
A: Done
B: All sets @ 155#
C: 11:24 scaled thrusters to 135#. First and half of second round did MU’s. Then went to CTBs shoulders were done.
D: Skipped shoulders are dead
Thanks for all the good work this was fun!!
B. Up to 145 these felt good today!
C. 9something.
Thrusters done 15(6/6/3), 12(7/5), 9(6/3)
Scaled the mu to 5/4/3 and failed the last two mu so I stopped. All were done as singles ?? After yesterday’s work this was miserable
D. Done this morning – not for time(s) just wanted to get the work in. 145lbs on the sled.
Again ankle mobility
B. 15:27
C. 7:00/6:42/6:50 first time those paralettes
B. 225,230,235,240,245
C. 10:25 Rx – arms are now toast from yesterday and today.
D. Had nothing left for this
A) Done
B) 105#
C) Did class WOD
D) Done for quality. Mostly Rx, used plates for the HSPU
A. Done.
B. 225
Enderton complex. 225,245,255,265,270.
C. 12:54. Did these as BMUs. Got a lot of ring work over the weekend.
D. Done. Did this at a gradual pace due to the movements. Rounds at 9 mins.
A) Done
B) 205/215/215/225/230 – 2 power cleans and jerks. Laying off squats
C) did 155lb Push presses: 10:08
D) 7:10/6:49/7:35 – this was WAY harder than it looked on paper.
Been practicing creating torque through internal rotation. Tino, do your athletes that do this do it for everything with a barbell? I’ve practiced with snatching, cleaning, jerks, squatting. Not deadlifts yet.
So here’s the thing…it really depends on what the intention is behind it. For olympic lifts the reason why lifters drive their knees out is to get there knees out of the way and keep the bar close. It’s a dynamic lift so the principals will differ on the pull. On the jerk lifters drive their knees out on the dip to keep their hips under and torso straight up and down. If you internally rotate on the dip your chest will drop and weight will be forward which is not good for going overhead. Irrelevant of it being a… Read more »
A. Done
B. Done with 95Kg across all sets
C. 15:08 Rx. Holy ? that was tough.???
D. Skipped. Shoulders feel smoked. Did some auxiliary shoulder work at light weight then iced them.
Shoulders feel good, just fatigue quickly when I do a lot of overhead stuff. Have to be careful not to push too hard when they are fatigued. I’ve made that mistake before
Looks t you being smart! Got the most out of your session today and walked away pain free and in one piece!
A. Done
B. 205/215/215/225/230
C. 10:07 – 15/12/9 on thrusters with 155, 12/9/6 on mus. Maybe should have stuck with it Rx but thought mu volume might get to me. Confidence boost.
D. This was a mess, gym was packed and part C had me struggling here. We’ll call this ‘for quality’.
For quality works, you got the work in!
A) Done
B) 205#
C) 13:12 RX
D) Done for quality