Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 2 minutes, perform:
Front Squat x 1 rep
*Set 1 – 70% of 1-RM
*Set 2 – 80% of 1-RM
*Set 3 – 90% of 1-RM
*Set 4 – 95% of 1-RM
*Set 5 – 100% of 1-RM
*Set 6 – 103% of 1-RM (optional)
*Set 7 – 105% of 1-RM (optional)
Ok crew, time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C.
For time:
40/30 Calorie Row or Bike Erg
40 Strict Handstand Push-Ups
40 Toes to Bar
100-Foot Handstand Walk
40/30 Calorie Row or Bike Erg
20 Strict Handstand Push Ups to 4″/2″ Deficit
20 Toes to Bar
100-Foot Handstand Walk
40/30 Calorie Row or Bike Erg
10 Strict Handstand Push Ups to 6″/4″ Deficit
10 Toes to Bar
100-Foot Handstand Walk
Compare results to August 12, 2019.
D.
Three sets of:
30 second Prone GHD Hold
15 GHD Hip Extensions
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
Rest 2 minutes
*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg).
A.
95%
B.
85%
C.
27:50
D.
Done
Stupid sore but
A. 95% at 345
B. 90% at 210
C. 27:36 no deficit
last time 37:09
D. Some PT
B.
Snatch 95kg
C.
33:00 RX Everest Zone 🆘❌😂😂😂
All the gymnastics work today. Nice work seeing it through!
A. Up to 385
B. Up to 255 mehhh
C. 27:57 with deficits. AUG 12 33:28.
D. Done
HUGE improvement on the gymnastics! Nice work!
A:105/120/135/142,5/150/155kg new pr!
B:70/80/90/95/100/106/112,5/118x/118x/110/115
C: 19:30 (3 minutes faster than last month. Found out i forgot to do deficits this time.. remember to read the full program!)
D: subbed for some DB lunges and the bear hug hold.
Congrats on the front squat PR!!!
A: Up to 365#, happy with it after not lifting for a while
B: Up to 265#, 275# was a 2K-approved “good miss”
C: No deficit; time cap of 25:00, had 25′ of last hs walk left.
Aug 12: time cap of 28:00, had 10 t2b and 100′ hsw left
Short on time did:
B. Up to 305 (PR!) did this after C
C. 19:04 with row, reg pushups to small deficit 4″, ttb, bear crawl
Fun workout thanks Tino!
Yeah Tim!! Congrats on the PR!!
Á. Done
B. Skip
C. Done
D. Done
A) Tied PR of 170lb, which I got last Monday so that’s fine with me
B) Up to 115lb (power), which is 98% of 1RM
C) Made it through 40ft of the last handstand walk (no deficit on HSPU) in 25 min time cap today. Last time I made it through 9 HSPU of the last round in 28 min. So that’s awesome. T2B were better, and held sets of 5 for most of the HSPU sets today.
Productive session and great Start to the week!
C. 23:11, did this before it was changed this morning but changed the the Hs walks to 150ft and 75ft.
A. 355 for a 5lb pr, that was cool!
B. 255, close miss at 260.
How can I send a video? I have my 255 and 260, curious as to what you think since you gave me some things to work on.
[email protected]
You and Brooke crushed that front squat today! Congrats! Solid start to the week!
Warmup done.
A. Up to 345, missed 365.
B. Up to 215, stayed light and made sure I was working good positions. Felt pretty good overall.
C. Modified for shoulder, no deficit and just did 25 ft hsw each round. 23:26. Happy to get 70 Shspu and 70 ttb done, hoping the shoulder feels good tomorrow and the rest of the week.
Another good session feeling your way through and adjusting accordingly. Getting closer to being 100% again. 🙌
Warm up done
A. 220/255/285/300#(95%)
B. 120/130/140/150/160/170/180/190/200(93%)
C. 40 cal Row
15 SHPU on parallettes
40 T2B
100 foot HSW
40 cal Row
12 SHPU on parallettes
20 T2B
100 foot HSW
40 cal Row
10 SHPU on parallettes
10 T2B
100 foot HSW. 19:40
Wod in the morning and lift in the evening:
C. Did this before it was changed :/ changed to 150ft. And 75 ft : 23:28
A. 245- 5# pr and I’m stoked … def a little hunch backed but depth was there so I’ll take it
B. I’ll call it a 173# training make. 97% and with how snatches have been going, I’m happy with that
Yeah Brooke!! Congrats on the new PR and great work hitting 173!
A: 130 kg Front Squat
B: 95 KG snatch (no or)
C: 16:21 min.
D. Done
A. 245/275/315/335/370 (20 pound PR)
B. Got 255lbs tried for #265 but missed both
C.17:16. Goal was to sprint this. Felt a bit under the weather today from the food poising but happy I still hit some good numbers today. Will continue to trust the process!
D. Done
Crushed it!
Great job on the front squat PR! Now to sort that stanky leg and also staying back for longer.
This should help: https://www.instagram.com/p/Bz_9xW9H_NC/?igshid=1wkl6tbl2981m
That’s my go to move when I go dancing though. Haha I’ll get to work. Thanks tino 👊🏼
In a league of your own today big guy!
Question: Is this program, going to be behind a pay wall? I saw an e-mail come through, but wanted to confirm here. Thanks Tino/Hunter
Correct. If you have any more questions feel free to shoot us an email [email protected]
Welp, today was just one of those days. I’m happy I got into move, but knew this wouldn’t be a PR day and that I’d be lucky to hit 90%. Focused on quality movement instead. A. FS – failed 193 (100%) but managed to get 95% (183, no belt). B. Wasn’t gonna be PRing, focused on no feet snatches which have been helping a ton. Snatches up to 100 felt awesome and snappy, after that technique was so so. Went up to 108 and then called it, didn’t want to reinforce bad mechanics. C. Somewhere around 26-27 mins, was pretty… Read more »
making smart decisions and having a productive session. On to tomorrow!
D. Done
A. Up to 345 failed 375
Haven’t been squatting much so I wasn’t expecting any PRs
B. Up to 240 failed 252
Before shoulder injury a little over a year ago I was hitting this routinely .. still haven’t quite gotten this back
C. RX 22:10
Last time 21:36
Felt much worse this time through the hspu were very difficult today all rounds
All hsw in 25 foot increments
Was hoping to finish this Around 20:00
Productive start to the week. 🙏
Not quite my best day but I’ll take it. Can’t really complain as I’ve been going to weddings almost every weekend and drinking/eating like a degenerate!
A: 170# pr!!
B: 130# pr as well. Attempted 135# but that just ended up being a high pull 😂
C: 20:40. Did handstand walk to the wall.
D: done.
Great job today!!!
Thank you 🤗You crushed it today!
SD has been good for you! Great job Trine!
So good to me this time. Thanks Tino 🙏
Double PR?!? And you were so casual about it!
Hah just making PRs silently today 🙈😅 you crushed it today!!
A- 170kg front squat!! Huge pr! 10kg
B- stopped cuz my wrist was bothering me didn’t wanna push it
C- 18:25, didn’t have space to hs walk so did 45 sec hs hold
D- done
Yeah Sam! Big PR! Now to get your wrist healthy!