A.
Three sets of:
Depth Drops
buy glucophage online glucophage online no prescription
x 10 reps
(slightly higher box than previous week)
Rest as needed
Followed by. . .
Every 3 minutes, for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35 lbs)*
5 Unweighted Max Effort Vertical Jumps
10/7 Calorie Assault Bike Sprint
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + Snatch Pull +Slow Pull Snatch @ 65-80%
Start at 65% & build up as the sets go on.
C.
Three rounds for time of:
10 Muscle-Ups
30 Double Dumbbell Deadlifts (50/35 lbs)
60 Single-Arm Dumbbell Push-Press (switch arm every 10 reps)
D.
Three sets of:
GHD Supine Plank x 30 seconds
Rest 60 seconds
Suitcase Carry x 100 Feet each side
Rest 60 seconds
Chinese Kettlebell Row x 8-12 reps @ 2221
Rest as needed
C. About 24 min
Didnt have my usual killin it day following pizza night.
A. 10×3 – 3rds, 10 cal took 19/20/18″s
B. Stayed at 65%, pinching in my right shoulder an hip in the bottom position
C. Jumping RMU practice turned in to ROMWOD to finish the morning.
A. Done
B. 135 x4 / 165
C.21:00 (used KBs as I haven’t bought DBs yet)
D. Done (did regular plank, I haven’t bought a GHD)
A. Done
B. 55/60/65/70/70kg
C. RX 22:20
MU: UB10/10/10, DL22-8/20-10/15-10-5(22.5kg), DPP6*10/6*10/6*10(22.5kg)
D. Done
?
Feeling a bit better today!
A) done
B) up to 115
C) 14:30 bar MU
D) done
Thanks Tino! Hope your day was awesome.
Feeling a little better today with work stress?
Yessir! Thank you so much for asking
A. Done
B. Done @ 50-70#, really working on hitting full depth in each one, as I tend to power snatch all the time
C. Subbed 10 devil press for the muscle ups, finished @ 17:30. Really liked this one!!
D. Done
✅ ?
A) ✅
B) 90/95/100/105/110
C) 16:25
Subbed CTB for muscle ups couldn’t hit them today ?
D) ✅
What happened to your muscleups?!?
I don’t know ? Body just feeling a little rough so hopefully a little rest will help. Hoping it was just an off day.
A) ✅
B) ✅ worked up to 90# today
C) ✅ only have 25# DB set… had to sub 10 strict pull-ups + 10 strict dips for MU’s …12:41
D) ✅ fun!
^Pedro’s wifey
??
A. Done
B. 135/145/155/165/175
C. I ripped pretty bad on the second round and stopped. My fault for not shaving down my callouses.
D. Done
Darn, just lay off them a few days and smash the legs.
Are warm-up exercises no longer provided?
There will be certain that things that seem more like longer provided warm ups on certain days. You may and probably should always make sure that you do a structured warm up based on your needs before getting into whatever is given on that day regardless of it is a lot or a little.
Each day will have some sort of primer like today’s Plyo work. As Hunter suggests you should have a warmup that caters to your particular needs but we will throw plenty of ideas your way!
A. Done
B. 65/70/75/80/82,5kg ?
C. RX 16:57 MU: UB/6-4/6/4
D. Done
Three solid days of work!
On days like today when there arent snatch movements built in to he work up, is there a quick/effective barbell warmup i can use? I believe some of the time i lose is during a too extensive warmup.
“Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs”
Glorious!
Something similar for Cleans too?
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
YES!!!
A1: 28’’ what sort of depth should we aim for?
A2: used 25s (could have gone higher but wasn’t sure) each round about 40 sec
B: 95-120#
C: jumping 25 min (deceptively hard and I love push press but whew)
D: 2 x 15sec; 28 kg; 12 kg at that tempo (maybe tired from yesterday, thought I should have done heavier but it wasn’t happening)
Please refer to Blaine’s video. The depth is an “athletic stance”
Big week so far!
Hello!
A. Done
B. 25kg across. Wasn’t feeling it today so kept light.
C. 14:04
3 Rounds:
10 Burpee Ring PU
30 Double DB DL (30lb)
60 Single Arm DB Push Press (25lb)
D. 20kg Kb / 16kg Kb
Have a great day! ?
Tired after a tough three days?
Yeah…body is tired. It’s been a tough week so far… Fun and tough ?
A. Done
B. 60Kg for all. Wasn’t feeling it today so just stayed on the lighter side.
C. 15:01 Rx
D. Done
Shoulders playing up?
They are a bit sore. My left knee was stiff and a bit sore too. Just felt like I needed to back off.
? ? ?
A. Done
B. 175/185/195/205/215
C. 12:30 RX
MU: UB/8-2/UB
DBDL: 22-8/15-10-5/16-9-5
DB PP: 30-20-10/30-20-10/40-20
D. Done
Did you make an attempt at 9 or just come down?
Came down .. I considered it and probably could have squeaked 2 more out but played it a bit safer
A) Done
B) 135/145/155/155/165
C) RX 19:53, those DB push presses got me
D) Done with 70lb KB/53lb KBs
Burny shoulder pump ??
A. Done
B. 27/ 29/ 31/ 33/ 35 kg
C. Three rounds for time of:
3 Muscle-Ups
30 Double DB Deadlifts @ 35 lbs
60 Single-Arm DB Push-Press @ 28 lbs
14:51
D. Three sets of:
GHD Supine Plank x 30 seconds
Suitcase Carry x 100 Feet @ 12.5 kg
Chinese DB Row x 8 reps @ 2221, 10 kg
Actually I don’t have 2 dbs. Should I do barbell deadlift?
Yup, 135lb.
A.
Done
1. :40
2. :35
3. :33
4. :36
5. :35
B.
62.5-75kg
C.
17:57
D. 28kg kb
Fun sesh! ?
Glad to hear it!