A.
Every 90 seconds, for 4:30 (3 sets):
Hip Power Snatch x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch x 1 rep @ 65-70% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
Slow Pull Clean + Jerk with 3-second Pause in Catch @ 65-70% of 1-RM Clean & Jerk
D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Max reps @ 75%
Rest 2-3 minutes
E.
For time:
10/7 Rope Climbs or 30 Towel Pull-Ups
200-Foot Handstand Walk
10/7 Rope Climbs or 30 Towel Pull-Ups
Compare results to August 14, 2020.
A. Done
B. 135-145#
C. Up to 185#
D. 14 reps @ 275#, 1 breath 1 rep rule, these felt great. felt like I could grind out 2-4 more reps if take a few more breather at the top.
E. 7 Legless, 150ft HSW
10:38
Good to see you holding yourself accountable on those back squats! Solid session!
A. 75/ 95/ 115
B. 95/ 115/ 115
C. All @135
D. 225/ 255/ 295/ 11@255
E. 8:38
A) done 105 for both
B) 105. These were fast dropping under and solid today
C) 135
D) 185/210/235/195 x 12
E) 8:02 last time 8:34
Thanks Tino!! Hope your day was awesome!
Nice little PR ??
A1 : up to 115 lb
A2 : up to 135 lb
B: done 145 lb
C: done. up to 185 lb
D. Done
E. With towell pull up: 9:51
A) skipped
B) skipped
C) 120 all sets
D) 150/175/195/160 x 18 reps
E) skipped
Did some core and accessories
A. 40/50/50Kg
40/50/60Kg
B. 70Kg
C. 90Kg
D. 133/153/173/143Kg x 17
E. Skipped. Headed to for a trail hike with the family.
#fitfam
Did 6Km hike then hit the playground on the way home to play and have ice cream. Good day.
A) ✅
B) ✅ 80#
C) ✅ 100-105#
D) got 10 in @75% (160#) felt tough but good
E) Had time for something small… used the new bike erg and did 50cal for time ?
^Pedro’s wifey
? ? ?
A: done built to 75
B: 105
C: 135
D: 5 at 205
E: faster by maybe 5 minutes but still took me over 20 with endless scaling (wall walks and light bands)
Gymnastics program??
A. Built to 85 on both
B. 95/95/100/100/100/105/105/105
C. 115/155/120/120/125/125/125
Weights felt good.
Good job, getting that mom strength!!
Nice solid strength day
???️
A1. 65/70/75kg
A2. 50/55/60kg
B.65/65/65/70/70/70/75/75kg
C.75/75/80/80/85/85/85kg
The class started and I did the class WOD
“KALSU” WOD
For time:
100 Thrusters 60kg
5 Burpees to start and at the top of every minute
Time: 21:42 ?
Yucky ?
???
A.done 40-45-50kg
And 45-50-55kg
B.all set good tecnique 50kg,more or less 5sec slow
C. 60kg all set squat clean and push jerk
D. 72,5/ 82,5 /90kg
Last set 77,5kg 22reps
E. 10 rope climb 10” leg less and start sit down at floor
60m hsw
10” rope climb same,
12:13
Last result 14 august 14:50
?????
Wow that is a huge improvement!
A1 40/50/60 kg. A2 60/60/70 kg B) 63 kg based of 90 kg – really easy C) 80 kg a bit above 70% based of 110 kg. Again easy, and I have removed my belt when lifting D) 5 reps: 91 kg 3 reps: 104 kg 1 rep: 117 kg (no belt either!!) 15 reps at 100 kg! No belt for this either! Did the one exhale/inhale rule on top. From there it was pure cardio ? E) 14:33 With 30 strict pull ups and as proscribed! We are not allowed to do Robe Climbs due to Covid-19 14 August:… Read more »
Haha well it is good to hear that you are fully committed! Awesome work today
A. 50kg | 60kg | 70kg
A2. 50kg | 60kg | 65kg
B. 80kg
C. 100kg
D. 125kg | 145kg | 165kg | 20 Reps 135kg
E. 7’24
Good job today Flavio!
A) 95/115/125
95/115/135
B) All sets at 145
C) All sets at 190
D) 265/305/325/13 at 285
E) 30 chin ups/200’/30 chin ups
8:55
Solid days work Patrick!
A. DONE/DONE
B. Skipped after snatching yesterday
C. Done at 165
D. 5@65%…heavy back squats are still making me feel anxious so i stopped
E. Did Crossover Symmetry Scap strength
If you need to, take the weekend really easy and just enjoy it. A day or two away can leave you coming back fresh! Now is the time to find some days to relax before we really get into it in a couple months
I have the comp this weekend and i was actually thinking about backing off for at least next week. When does the next cycle start/how long is it?
A1. 25/ 28/ 30 kg
A2. 25/ 30/ 33 kg
B. Done with 30 kg (72%)
C. Done with 36 kg (70%)
D. Back Squat
Set 1 – 5 reps @ 70%, 49 kg
Set 2 – 3 reps @ 80%, 56 kg
Set 3 – 1 rep @ 90%, 63 kg
Set 4 – Max reps @ 75%, 53 kg (12 reps)
E. For time:
7 Rope Climbs
100-Foot Handstand Walk
7 Rope Climbs
August 14: 8:28
Today: 6:06 ? Much more stable and confident on the hsw!
You’re a damn gymnast now! ?♂️ Great work!