A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean
x 2 reps
B.
Every 3 minutes, for 18 minutes (6 sets):
Clean Pull + Clean + Front Squat + Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 51X1
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
D.
Against a 2-minute clock…
25/18 Calories of Assault Bike
Max Reps of Bar Muscle-Ups in remaining time
Rest 60 seconds and then. . .
Against a 2-minute clock…
20/15 Calories of Assault Bike
Max Reps of Bar Toes-to-Bar in remaining time
Rest 3 minutes after the Toes-to-Bar and repeat the full 5 minute piece for a total of FIVE sets.
Goal is to have 30+ seconds on both Bar Muscle-Ups and Toes to Bar
Compare to August 10, 2020.
E.
Three sets of:
10 Double Arm Dumbbell Row x 8-10 reps @ 2011
Immediately into…
GHD DB See Saw Rows
(Light-moderate weight)
Max reps in 30 seconds
Rest 2 minutes
How many reps the front squat
C. 245 255 265
D. With row and pullups / ttb
Pu 14 12 14 12 12 10 10 8
Ttb 18 20 19 19 18 15 16 15
A. 45,135lbs
B.185,195,215 lbs
C. 225,235,250 lbs
D. Rx ,4 sets
BMU=5.5.5.1
T2B=13.13.13.10
E. Done
A. Done
B. Top set @ 215#
C. Top set @ 295#
D. Sub to Row
BMU – 8, 7, 7, 7, 7
TTB – 17, 16, 15, 14, 15
First day back in the gym. Going to scale back until I am feeling confident about each of my movements. I had the minimum for equipment at home and in Washington state in my part of town the gyms are finally able to open. So today I did cleans with a barbell and light weight for all of that part. Feels good to be back. A. And B. With a barbell and upto 135. Skipped C. And went into Part D. But only 3 Rds with strict pullups to build up the lat strength but was able to get toes… Read more »
Great to see you’re back in the gym! Ease yourself back in this week. If you have still been trining I don’t foresee you taking long to get back into those barbell and hanging movements. Be smart and adjust accordingly, just like today ??
A) 65 and 105
B) 145/145/155/155/165/165 felt good today
C) 175/175/185/185/195/195 also felt great!
D) bar MU- 4/5/7/5/5
TTB- 20/20/21/20/20
E) done
Thanks Tino! Hope your day was awesome!
How did these compare to last time?
A: ✔️
B: 170, 180, 190 all felt smooth
C: 170, 180, 190. Lowered the weight after a week off these were heavy
D: Had time for 3 rounds. 6, 20/6, 15/ 5, 15
E: used 20# for the rows and 10# for the see saw rows
Good to be back after a week off!
Feeling refreshed and ready to rock?!
A) just BB today
B) 65/75/85/95
C) 130/130/135/140/145/145
Front squat 150/155/160/160/165/165
D) didn’t do in August had no access to bar
All MU need work went for quality
2/27
3/25
3/23
3/23
2/25
E) ✅
??
??
A. 45/75/85/105 then 135/145/155/165
B. 205/225/235
C. 245/260/275
D. Class WOD
E. Done
?
A. 45, 50, 55, 60 #
65, 75, 80, 80#, focusing on speed getting under the bar
B. 95, 105, 110#
C. 130, 140, 145#–these felt really good today, I was able to control the eccentric movement more than I feel I have in the past
D. Switched this out for a running interval workout of:
4 sets:
2 minute run
rest 1 minute
1:30 minute run
rest 30 seconds
1 minute run
rest 3 minutes
I was able to hold a good 7:20 pace on each interval
E. done
Solid day of lifting and ?♀️ ?
??
A: BB-55#
B: 135-155#
C: 165-185#
D: 6-7 jumping MU; 10-13 T2B
E: 30s & 15s
Hello!
A. 15 – 15 – 20 – 20kg
25 – 30 – 35 – 35kg
B. 2 x 40 – 2 x 43 – 2x 45kg
C. 50 – 55 – 58 – 58 – 60kg failed 63kg (90%)
D. Same modifications than last time:
15 Cal Echo
Max Burpee PU
12 Cal Echo
Max T2B
BPU – 11/8/8/8/9
T2B – 15/15/16/14/15
Total: 119 reps
Last time:
BPU – 11/8/7/8/8
T2B – 12/12/13/14/15
Total: 108 reps
E. Done
Have a great day! ?
Awesome improvement!!
A. 20Kg
40/50/60/60Kg
B. 90/96/102Kg
C. 125/132.5/140Kg failed second one
D. Short on time, will do later
E. Done
?
A1: 30/40/40/40 Kg
A2: 60/70/80 kg
B) 80/80/85/85/90/90 kg. Went pretty easy. All sets touch’go
C) 90/90/95/95/100(f)/100 kg.
This was done with a power clean to start with, no rack
D) Bar Muscle Ups: 4/2 (hand slipped)/3/3/3
Toes to bar: 18/15/15/14/9 last round: all went Black
August 10
Bar Muscle Ups: 3/3/3/2/3 and Toes To Bar: 14/12/14/14/14
E) Skipped – Was not feeling good
Good work today! Hope you are feeling better now or at least by tomorrow!
A done with empty BB
55/65/85/105
B. 130/140/150; pull from the ground feels great (still not as great as from the hang though), and the squat is starting to feel stronger! Jerk still feels awesome. I think I kept a higher percentage of my overhead pressing power than anything else from time off.
Going to try and get either C or D in later on if I can…
As long as it continues to feel better and better then were on the right track!
A. SOTS 45/45/50/50, Tall Clean 45/55/65/75
B. 95/100/110
C. 100/110/120
D. 200m run sub & 6/6/6/6/6 assisted muscle up,
70s jump rope & 11/11/9/9/10 T2B
E. 40/15 lbs respectively; See Saws 26/25/21
Good work today Clint!
A. Sotts press with PVC, bar all travels so far forward in front. Maybe I just need to warn up chest, shoulders more. Tall clean-65/75/85( PR) I think i could have done 95 or 100 on this. Was really trying not to deviate from the form. B. 110/115_125(PR) O have been struggling with pills on both the snatch and clean and in finally getting confident in this thanks Jared Enderton! I don’t think I’ve ever performed a clean complex like this, this heavy. C. 140/150/160. I would say all this was a good day considering that I’ve been trying to… Read more »
Awesome start to the week! Those last two rounds get real tough, but if you know you gave it what you had in those last two then be pumped about it!
A. Sots @45 / tall clean: 95/ 115×2/ 135
B. 185/ 205/ 215
C. 235/ 255/ 255
D. BMUs: 3/4/3/2/4
T2B: 13/ 16/ 13/ 11/ 15
E. Done
Good week everyone ????
Solid start to the week!
Thanks!!
A) up to 40kg, little bit more sets 40-50-60-70kg tall clean B) 90-96-102kg, felt solid C) 108kg for 6 sets Felt some bad pressure on the lower back, when i took the bar out from the rack (heavier weights give too much pressure i guess on the spine in the lower back), so used a belt (tried not to wear it too tight) D) 3 rounds, did devill presses and alternating dumbell snatches(50lbs), because we only have opportunity to do bar muscle ups and last week already did 2 times, yesterday did some wod as well with 20 t2b, so… Read more »
Sounds like you might be overextending as you squat. Think about keeping your hips tucked under your torsoand bracing down into your belt, then as you squat think butt to heels and not butt back. Kicking your but back will cause you to overextend and dumb al that load into your lower back.
This should help:
http://www.youtube.com/watch?v=yg1LLuWpRMw
Hmm, this sounds like 100% a thing that i´m doing. I will pay more attention to it during today´s session and we´ll see, thanks!
Given you were not feeling awesome, it is great that you were still able to get so much in today. Hope it all feels a lot better tomorrow.
I prepared myself mentally for only 3 rounds and that helped. Mondays are always tough. We come again tomorrow!
A.
45
95/115/135×2
B. 245/265/285
C. 300/315/335 failed both attempts
D. RX
Bar MU: 18/10/10/8/9
T2B: 30/23/20/19/15
Total reps = 162
Last time:
Bar mu: 15/10/12/10/12
T2b: 28/23/21/17/20
Total Reps = 168
Felt much harder today legs were heavy and fatigued. Couldn’t breath as well today.
E. Done
Still feeling Saturdays work?
Could be!