A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
B.
Take 15-20 minutes to build to today’s 1-RM Power Clean & Jerk
C.
Every 2 minutes, for 14 minutes (7 sets) for times of:
30 Heavy Rope Double-Unders or 50 Double-Unders
6 Power Clean & Jerks @ 60-70% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
E.
For time:
*400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)
*Every 2 minutes, including at 321GO! perform 20 Air Squats.
**If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24kg)
Compare results to August 13, 2019.
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“”Front Squat 23/19
Last Set 158kg
B.
Power Clean and Jerk 118kg
C.
Done Barbell 75kg
Howdy!
A. Done.
B. 105 kg
C. 138 lbs with 50 regular Dubs. Times: 1:05-1:05-1:01-1:05-1:08-1:08-1:08
D. 70 lbs DBs, Rows at 135 lbs, Carry at 70 lbs KB
E. 8:35
Have a great day!
A. Done
B. 315 pr power clean and jerk.
C. Done with 200. All rounds under 1:15 some how did dus unbroken.
D. Done
E. Done with dball
Yeah buddy!! Congrats on a PR! It’s been a great week so far!!
A. Done
B. 235
C. Done, 3-4 rounds didn’t finish PC
D. Done @50’s
E. Did some mobility, needed to
Good to see you getting that mobility in. It’s as important as training!
B: Hit 300#, just missed clean on 315#
C: Done with 185# and heavy rope, all rounds :53 – :54
D: Done
B. Up to 215 missed the jerk at 225
C. With 135 and 50 du
1:10 1:08 1:10 1:08 1:09 1:09 1:07
C&J were tng 3+3
E. 6:09 with 80# db lit my back up!
Great workout thanks Tino!
Always a pleasure! Another productive day. I hope to see 225+ soon!
B) These didn’t feel that great today. Up to 150lb (96%)
C) 105lb, 50 Dubs – 1:08/1:06/1:05/1:03/1:02/1:01/1:00
D) 10 strict pull-ups, 45 sec hollow hold, 200ft sandbag carry (100lb)
Looks like you learned as you went on those barbell cycling intervals with your times coming down. Good to see! 👍
B. 290/305(x) – We did squat cleans
C. Done @155 – Went a little light with the goal of keeping sets under 1:00 and holding onto the bar.
D. Done – 65/135/70
E. Done – Didn’t time
A.
Done
B.
245 lbs
C.
6/4/4/3/3/4/4
D.
Done
E.
7:07
Extra:
Barbell z press
incline DB bench press
Strict bar dip
A. Done
B. Up to 275, missed 285. Happy with this after yesterday’s volume. Didn’t feel too snappy off the floor.
C. 6 rounds, barbell went 135/135/155/155/175/185 – all rounds between :59 – 1:14 mixing tng and singles. Few trips on Dus.
D. Done, subbed z-press for db bench.
E. No squats just carry. I think it was 5-6 minutes? Two drops.
🙏🙌💪
A. Done
B. 255 PR!!!
C. 0:58/1:01/1:30/Skipped/1:06/1:49/1:56. 170#(66.6%)
E. 200 m 150# SB 5:36
D. 2 sets DB’s 70#/Barbell 135#/KB 70#
Congrats on the new PR!!!
Thanks Tino!
A) Done
B) Up to 255 for a 10lb PR! This is now equal to my squat clean and jerk.
C) Idk if the last part messed up my CNS but my heart rate went out of control almost right away here? 1:27, 1:27, 1:33, 1:56, then this turned into 7 rounds for time so 17:30. Rough go for me lol.
D) 60lbs DBs, 135lb row, 88lb KB
E) 11:54 RX, 1 min faster than last time
Yeah! Congrats on the PR! Now we need to get that squat clean up!
A. done
B. built to 125lb
C. Each round 1:40-ish done with 85lbs
D. Done 40lb DB bench/115lb row/53lb KB
A. Done
B. 265# that might be a 5lb PR power clean but I can’t remember hahah.
C. 1:19/1:16/1:15/1 :13/1:17/1:15/1:15 at 185# I felt like I really pushed myself to stay consistent on this. Once I’m back competing with Maxwell Reynolds I’ll have myself and him to push me!! Exponential gainzzzzzz.
D. Done
E. 7:50 with 125# SB. Last time I had to modify.
Are you moving to SD Jake?!?!
Congrats on the power clean PR
Hahaha I wish!!! I think my wife may kill me though. Definitely planning on coming to visit though!
See you in a few months buddy!
B: We did squat cleans in class. up to 145#
C: you go, I go with Ali. 13:31 total with 50 DUs and 95#
D+ E: Muscle-up practice.
Another fun session in SD!
A. Done
B. Worked up to 155; once I started straightening my legs I backed off the weight and finished with 3 sets of pause below the knee clean + clean + jerk
C. First 5 sets with 50 DU :53 / :53 / :48 / :55 / :49 finished with HRDU 1:33 / 2:00
D. Done using 35lb DBs, 85lb bar, & 24kg KB
Finished with the Invictus muscle-up drills.
Feeling better Caitlin?
Thanks for asking; I did have a mostly normal session today. I am all signed up to continue the Competition programming (🙌) and logged inside the private Competition page there yesterday (FS up to 95%) but I think I will just log here until everyone else is switched over!
Good to hear you’re feeling better and you’ve signed up! Are you referring to SugarWOD? The current blog isn’t private until later this month
B. Built up to 285 – felt good
C. 50 Dubs and 175 for the clean and jerks. 1:06, 1:05, 1:04, 1:04, 1:01, 1:00, :56. I would say it wasnt RX because I the weight I used was under the prescribed percentages.
D. Done
E.7:49 – I think we were around 11 last time so we went a little faster today lol
Two good days of training. Nice work Dante!
A. Done
B. Pr clean and Jerk #320 also Prd Clean at 325 and just missed the jerk.
C. RX with 50 DU and #155 Didn’t let go of bar. Focused on cycling and quick transitions!
Damn!!! I missed this! Great work dude!!
Yesterday:
A) up to 364 (f385)
B) up to 235 f245
Today:
A) done
B) 265 (f280 squat clean)
C) went light @135 had to have a win today…
D) 70/135/70
E) 24s
Second session:
Still moving your house and belongings…for time
D. Done
A. Done
B. Up to 295
C. RX with 50 DU and 185# 1:06/1:10/1:01/1:06/1:07/1:03/:55
E. Later