A.
Every 6 minutes, for 18 minutes (3 sets) of:
30 second Nose-to-Wall Handstand Hold
15/10 Calorie Assault Bike
15 Double Dumbbell Front Squats (50/35 lbs)
30-60 second Nose to Wall Handstand Hold
15/10 Calorie Assault Bike
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 16 minutes (8 sets):
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
C.
Every 4 minutes, for 24 minutes (6 sets):
30/25 Calories of Rowing
6 Single Dumbbell Box Step-Overs (70/50 lb DB to 24″/20″ Box)
3 Ground to Overhead
Your MUST finish each set under 3 minutes, and the ground to overhead should take up 15-29 seconds of that time. Your goal will be to determine how much you can lift for three reps in that time domain. In other words, what can you manage (with good mechanics) under fatigue? Males may want to start around 225 lbs and build from there each set; females might start around 155 lbs.
D.
Two sets of:
40 Goblet Squats (24/16 kg)
Rest 60 seconds
40 Kettlebell Deadlifts (24/16 kg)
Rest 60 seconds
E.
Three sets of:
30 Banded Glute Bridges
30 Banded Leg Curls
A. Done. Breathing just through my nose was Hard.
B. UP to 90kg
C. 70kg – 2:40
75kg – 2:46
75kg – 2:50
77,5kg- 2:48
80kg – 2:58
80kg – 3:09
D. Done
E. Done
Short on time did
A. 3:44 3:58 3:59 with :30 back to wall and front rack kb squats 50#. Didn’t hold the breathing though.
C. With 50# kb to 24″
155 – 2:20
165 – 2:29
175 – 2:38
185 – 2:50
185 – 2:49
185 – 2:58
Awesome thanks Tino!
A. Done.
B. Up to 230#
C. Average around 3 mins @ 185# x2, 205# x2 , 215# x2
D. Done
E. Skipped, ran out of time.
A. Done
B. 84/90/90/96/96/102/102/108Kg
C. Done Rx with 95Kg G2O across all sets.
3:04/3:13/3:11/3:12/3:10/3:11
D. Done
E. Done
Mr Consistent ??
A) done RX. 5:00; 4:55; 5:05min. Hardest part was after the first AB-Part in every round. B) 75/80/85/90kg wasn’t able to jerk 90kg today. C) 1. 3:00 RX and 2 G2O @80kg 2. realized that I went way too hard and skipped that round after rowing 20cals 3. scales heavily to 20cal row and finished 3G2O @70kg at 3:00 on the dot. 4. scaled even further to 20cal row and 27,5kg DB Step overs. 3G2O @70kg in 2:51 5. scaled like the fourth round. 3G2O @72,5kg in 2:41 6. again. 3G2O @75kg in 2:40min D) skipped E) done. Back on… Read more »
Welcome back Philip! Excited to see you apply all those strength gains. Ease yourself back in this week and make sure you prioritise recovery!
After having to work on a project literally non-stop for two weeks, it’s good to be back ???? I think it might take me 2 weeks maybe to get back the lost fitness and weight hahahah but I’m happy to be able to get back at this
A. Done
B. 185/ 190/ 200/ 200/ 215/ 215/ 220/ 225
C. Did 4 rounds complete, 5 did cals + 4 step overs, round 6 did cals only
D. 1 set @20kg
E. Mobility and stretch
Great to see you back! I hope the project went well. Ease yourself back in this week. ??
It did but was hard
After a week off due to school taking up every spare second I have, it’s good to be back and I’m going to make getting to the gym a priority even if it’s for 30 minutes.
A. Done. Finished all around 4:45.
B. Done. 100/105/105/110/110/115/120/125
C. Done. All RX but the G2OH I did 105 lbs. 2:45/2:45/3:05/3:12/3:15/3:03
Great to see you’re back training. Like you said, even if you only have 30 minutes to spare it’s worth it!
A) done ✅ i finish all the reps on the first 6 min. After that I did not finish all the last dB front squats for round 2-3.
B) 165-175-175-188-188-188-205-215
C) i did 30 cal on the skierg for 3 rounds and then for the other 3 I did 25 calories on the skierg.185-185-185-185-185-195
D) done ✅
E) done ✅
Keep working on your nose breathing! It will improve. Solid day!
2 wins— I did ALL the extra things, AND I jerked today WITHOUT knee pain!! It pays to be smart when you’re old. Haha things feel awesome today! A) done. It’s hrs to nose breathe when it’s a habit to talk to my pup while I train. Haha but I like this. I have found that I often breathe through my nose when I train and I never paid attention to that. B) 105/125/145/155 started way light and then stayed 5lbs under but I did this without pain! C) echo bike, 15 cal. And stayed with 145 just to be… Read more »
Wooohooo! That didn’t take long. Goes to show training smart and looking after yourself works ??♂️??
Yeaaa!!!! ? thanks so much Tino!! All of your wisdom and encouragement means SO much!
A. Done
B. Done
150/160/160/170/170/185/185/195
C. Done
60 lb DB
25 cal row
135 lb
2:40/2:50/2:43/2:45
D. Done
E. Done
A. Done (this one was tough)
B. Done (loaded till 205lbs felt amazing)
C. Round 1: 1:15 rest, Round 2: 1:15, Round 4: 1:05, Round 5: 1:04, Round 6: 1:02. (Used a competition weight of 95lbs for a scaled division)
D. Done
E. Done
A) this was challenging. Never anticipated how hard a hs hold would be only nasal breathing
B) 235/245/255/265/275/285. Shoulders are still a little gummy
C) used a 75db because we don’t have 70s. Started at 225 and climbed 10 lbs each round go 275. Very humbling. Bit off more than I could chew.
D/E. Done and what a leg pump
??
Went to the cheifs game last night which messed with normal morning workout routine. Worth it! #balance
Just got in what I could while at work.
A. Done. Just jogged for a minute each for bike sub
B. 220,235,245,255,265,270,275,285
E. Done
Also did metcon with my after school workout club (pe teacher life)
9 min
2 plate gtoh
2 box jump
4,4
6,6
…..Etc
Definitely worth it! Hope you had fun!
Took a L but was one heck of a time and game!
Did 20.3 one more time: 118 reps Rx (was 117 on Friday)
Every rep counts!
A: done
B: 51-53-55-58-58-60-62-65
C: 2:46- 2:42-2:46-2:48-2:48-2:57
D: done
E: done
Consistent!
part C done at 55 kg.
A. Done
B. 225×2/245×2/265×2/275
C. RX single DB step over was odd
225: 2:20/2:14
235: 2:24/2:26/2:25
240: 2:40
D. Later
E. Done hamstrings ?
? ?
28/10
A.✅
B.✅ 80,85,85,90,90,95,95,100 kg
C.2:35, 2:37, 2:35, 2:40, 2:39, 2:38 22,5kg/80kg
D.Did 40 narrow stance goblet sqt with hills on plate as a rehab to my patellar tendinitis and 40 kB deads 16/24kg
E. ✅
A. Done
B. Done up to 155lbs
C. Swapped for Saturday’s workout (2 rounds for time) w/the row version. 32:25.
D. Done using 20kg
E. Done + Saturday’s Pallof & side planks
It’s been hard to get myself going mentally on Saturdays during the Open this year so I’m just doing my best to fill in some of the gaps!
Thats understandable about Staurday’s. Use that day to get outside of the gym and do something active and fun!!
A) Done- all under six. My nose was running like sieve!
B) 185/ 205/ 205/ 215/ 220/ 230/ 235/ 245
C) 2:53@205/ 2:45@205/ 2:55@210/ 2:53@210
2:57@215/ 2:55@215 All GTOH was under :30. Step overs UB, row around 1:30-1:40
D) Done @24kgs Had to break it tho.
E) Done ?
A. Done
B. 205,225,235,245,255,265,275,285
C. 2:35,2:30,2:25,2:29,2:28,2:34
@ 185,195,205,215,225,235
How did the 20.3 redo go coach?
150, better than 2018 and pretty please since I haven’t handstand walked since 19.4 🙂
Thanks for asking