20min | 5 Series | 100 reps | 16kg KB Snatch

When the timer starts at 00:00, do a set of five snatches with your left arm. Rest actively until 00:30 and do another set of five with the left. Then, do five left at 01:00 and another five left at 01:30.

 

You have just completed a series of 5/4 and the clock shows around 01:40. Rest for the remainder of the minute, plus two full minutes. When the timer shows 04:00, start a series with your right.

Core | Every Round on 6min

A1. Low Plank Hold 60sec
A2. Hanging Knee Raise x5
A3. KB Situps Left x5 | 16kg KB
A4. KB Situps Right x5 | 16kg KB
A5. Windmill Left x5 | 16kg KB
A6. Windmill Right x5 | 16kg KB
A7. Rest

Snatch!

1min Rest Between Sets

WT RTO Push-Ups 5x5 | 18kg
Dips 3x12
Chin-Ups 7,7,5,4
Pull-Ups 4x5
Elevated Inverted Ring Rows 3x8

Dips should have been 3x10

5 Min Dynamic Warm Up

A: 24kg KB | B: 2x9kg DB

Snatch Left Arm 60sec (A)
Snatch Right Arm 60sec (A)
Dumbbell Rows Left Arm 30sec (B)
Dumbbell Rows Right Arm 30sec (B)
Alternating Dumbbell Press 60sec (B)
T Push Ups 40sec
Jump Rope 30sec
Snatch Left Arm 60sec (A)
Snatch Right Arm 60sec (A)
Dumbbell Rows 30sec (B)
Dumbbell Press 60sec (B)
T Push Ups 40sec
Jump Rope 30sec
Snatch Left Arm 60sec (A)
Snatch Right Arm 60sec (A)
Bent Over Fly 30sec (B)
Dumbbell Squat and Press 60sec (A)
Modified Diamond Push Ups 30sec

2 Rounds | 2x9kg DB

Front Raise 30sec
Lateral Raise 30sec
Bent Over Fly 30sec
Mountain Climbers 30sec
Modified Push Up Low Hold 20sec

2 Rounds | 9kg DB

Hammer Curls 60sec
Bicep Curls Half Way 1st Up 2nd Down 30sec
Tricep Kickbacks 40sec
Reverse Curl 30sec
Overhead Tricep Excensions 40sec
Mountain Climbers 30sec
Modified Push Up Low Hold 20sec

Final Note: Underslept. Exhausted. I was very close to quiting in the first 3 mins but my deamons pushed through the end. Nevertheless, my power on the 24kg snatch is significantly improved.

10min Hips & Shoulders Warmup

30min | 5 Series | 100 reps | 24kg KB Swings | 16kg KB Goblet Squats

At 00:00, do a set of five swings. Rest actively until 00:30 and do another set of five. Then, do five at 01:00 and another five at 01:30.

You have just completed a series of 5/4 and the clock shows about 01:40. Rest for the remainder of the minute, plus another full minute. When the timer shows 03:00, start an identical series of goblet squats.

Repeat

Core | 3 Rounds | 1min R / Round

A1. Hanging knee raise x10
A2. Roll out plank x10 | Rings
A3. Bicycle Crunch x20

Right on spot!

10min Band Warmup

1min Rest Between Sets

Skin The Cats 5x3
WT RTO Dips 5x5 | 9kg
Tuck 360 Pulls 3x8
WT RTO Pushups 3x8 | 9kg
WT Elevated Inverted Ring Rows 4x8 | 9kg

I was on my 80%

10min Dynamic Warmup

30min | 5 Series | 100 reps | 24kg KB Jump Squats | Banded Pushups

At 00:00, do a set of 10 jump squats. Rest actively for the rest of the first minute. At 01:00, do a second set of jump squats. After the set, the clock shows around 01:15. Rest for the remainder of the minute, plus another full minute.

At 03:00, start a set of 10 banded pushups. Rest actively for the rest of the third minute. At 04:00, do a second set of banded pushups. After the set, the clock shows around 04:15. Rest for the remainder of the minute, plus another full minute.

Repeat

One Handed KB Swings | 3x10 Each Side | 16kg KB | 1min R

TGU x2 | 16kg KB

It was so fucking cold in the garage I had to breathe in my shirt between sets.

10min Dynamic Warmup

WT Pullups 5x5 | 9kg | 1min R
WT Dips 5x5 | 9kg | 1min R
Curls 5x5 | 24kg KB | 30sec R
Upright Rows 3x10 | 30sec R
WT Chinups 5x3 | 9kg | 30sec

Nice & Smooth

10min Dynamic Warmup

30min | 5 Series | 100 reps | 24kg KB Swings | BW Pushups

This is how one serie looks like: When the timer starts at 00:00, do a set of 10 swings. Rest actively for the rest of the first minute. At 01:00, do a second set of swings. After the set, the clock shows around 01:15. Rest for the remainder of the minute, plus another full minute.

When the timer shows 03:00, start a set of 10 pushups. Rest actively for the rest of the third minute. At 04:00, do a second set of pushups. After the set, the clock shows around 04:15. Rest for the remainder of the minute, plus another full minute.

Repeat

Core | Every Round on 5min

A1. Low Plank Hold 60sec
A2. Hanging Knee Raise x5
A3. Windmill x5 Each Side | 16kg KB
A4. Rest

Thanks to the book "The Quick & The Dead: Total Training For The Advanced Minimalist" by Pavel Tsatsouline

1min Rest Between Sets

RTO Push-Ups 4x8
RTO Dips 4x5
Chin-Ups 4x5
Elevated Inverted Ring Rows 4x5
Pull-Ups 5x3

Deloading and reprogramming. Until I have a new program layout I will continue with low volume / low intensity routines.

Warm-Up | 10mins

3 Warm-Up Sets | 5 Work Sets | 1.5 min Rest

BB Squats x8 | 59kg

2 Warm-Up Sets | 5 Work Sets | 1.5 min Rest

BB Deadlifts x8 | 79kg

Warm-Up | 10mins

Chin-Ups | 5x5 | 1min Rest

4 Rounds | 31.5kg | 1min Rest

A1. Barbell Curls x8
A2. Triceps Extension x8

3 Rounds | 1min Rest

B1. DB Hammer Curls x8 | 12.5kg
B2. Diamond Push-Ups x12

3 Rounds | 1min Rest

C1. Reverse BRB Curls x8 | 19kg
C2. One Hand Band Tri-Pushdown x10

Core | 3 Rounds

Toes To Bar x8
Dragon flys x8
One Arm Swing x8 | 16kg
Farmer Stairs x2 | 24kg

Time: 13mins

Warm-Up | Minimal Of Rest In Between:

Band Pass Through x10
Band Pull Apart Underhand x10
Arm Circles x20 | Each Direction | Small/Big
Walkouts to Push Up x10
Band Face Pulls x10

Shoulders | 1min Rest Between Sets, 2mins Between Excercises

Overhead Barbell Press 5x8 | 51,5kg
Band Delt Stretch Tri-Set:
A1. Rear x7
A2. Middle x7
A3. Front x7

DB Cheat Laterals | 3 sets to failure on each arm immediately into a DB Push Press to failure on each arm | 11.5kg
Band Face Pulls 3x15

Core | 4 Rounds

10x Hanging Knee Raise
10x Roll Out Plank | Rings
20x Bicycle Crunch
10x Band Wood Chops | Each Side
20x Superman Hold

FR Lower | 4 Rounds

A1. RDL x8 | 79kg
A2. Back Squat x8 | 59kg
A3. 1min Rest

Skin The Cat 5x3
RTO Dips x50
Dips x50
Tuck 360 Pulls 3x5
Elevated Inverted Ring Rows 4x10
Ring Chest Fly (on knees) 3x8

Dynamic Warmup | 10mins

3 Rounds | 24kg KB

A1. 12x Switch Push Up + Reach
A2. 12x Swing + Clean + Squat
A3. 12x Kneeling 2 Hand Curl + Tricep Extension
A4. 30sec Rest

Time: 24:50

9mins E.M.O.M.

B1. 10x Any Bicep Exercise
B2. 10x Any Tricep Exercise

Dynamic Warmup | 10mins

FR Venus | 4 Rounds | For Time

A1. 50x Push-Ups
A2. 20x Sit-Ups
A3. 50x Air Sqats

Time: 22:26 (+02:25 vs PB)

Dynamic Warmup | 10mins

E.M.O.T.M. x 9 Mins

A1. American Swing x 15
A2. Push Press x 6 / Arm
A3. Power Clean x 4-6 / Arm

Rest 1 Full Minute

E.M.O.T.M. x 9 Mins

B1. Front Squat x 5 / Side
B2. Strict Press x 5 / Side
B3. Bent Row x 5 / Side

Rest 1 Full Minute

Tabata | 4mins | 16kg KB

Alternate One Arm Swings

Core | 3 Rounds

5x KB Sit-Ups | 16kg
10x KB Cocoons | 16kg
2x Farmer Walk Up & Down The Stairs | 24kg

It's been a while since I did a HIIT KB in the afternoon. It felt real good... this one.

Dynamic Warmup | 10mins

FR Lower II | 4 Rounds | 1min rest

A1. 10x RTO Pushups
A2. 10x Reverse Rows | 70kg

RKC Deep Six | 3 Rounds | 16kg KB

5x Swing
5x Snatch
5x Clean and press
5x Front squat
1x Get up
Repeat for the other side
1:30 Rest

Core | 3 Rounds | Minimal Rest

10x Roll Out Plank | Rings
Farmer Walk Up Stars And Down | 1x Each Hand