"The Old Block" For Time: 50 Wallballs 6 kg 40 Box Jumps 24" 30 Lateral Barbell Burpees 20 Power Snatches 40kg 1,000 Meter Row Time : 17min53sec ...

"The Old Block" For Time: 50 Wallballs 6 kg 40 Box Jumps 24" 30 Lateral Barbell Burpees 20 Power Snatches 40kg 1,000 Meter Row Time : 17min53sec ...

Push Press 8-6-6: 40kg - 50kg - 55kg Workout: AMRAP 10 mins 3-6-9 Push Press with 30kg Ring Row Ring Dip (no assistance) Total: Got up to 12 for everything except ring dips, where I got 4 reps in before time cap. ...

Strength: Deadlift: 8-8-8 : 60kg-90-100kg Workout: AMRAP x 13min { 5 x Deadlifts @ 70kg 50 single unders 15 wall balls with 6kg 50 single unders } Total: 5 rounds + 5 deadlifts + 30 single unders ...

Back squat: 6 sets x 1 rep @ 95% (105kg) 60-90 seconds between sets Front Squat: 5 sets of 3 reps @ 89% (90kg) 60-90 seconds between sets ...

STRENGTH EMOM x 10 MINUTES 3 Power Cleans* *Build to a Moderate-Heavy weight. Worked up to 70kg x 3 and 75kg x 1 WORKOUT EVERY 2:00 x 5 SETS 250m Row Max DB Power Cleans w/ 15kg DB (Score is Reps) 10 10 6 7 8 ...

AM Back squat: 3 sets x 1 rep @ 95% (105kg) 60-90 seconds between sets Front Squat: 10 sets of 3 reps @ 89% (90kg) 60-90 seconds between sets Lunchtime: WORKOUT FOR TIME 30 Back Squats w/50kg 50 Up-Down Box Jump Overs 20'' 30 Back Squats w/50kg Time: 11:16 ...

1 Power Clean and 2 clean and jerks with 60kg x 2 sets 62,5kg x 2 sets Split Jerk x 3 sets of 1 with 63,5 kg EVERY 3:30 x 2 SETS 5 Front Squats w/ 60kg 5-7 Box Jumps 30 sec Hollow Hold *Bar came from the ground. Then: "THE HULK" AMRAP x 12 MINUTES 5 Front Squats w/60kg 7 Box Jumps 24'' 10 KB Swings (Russian) with 24kg Score : 6 rounds Notes : used Oly shoes front squats & Jerks felt light! ...

WORKOUT EVERY 5:00 x 4 SETS 10/10 Single DB Goblet Split Squat (Athlete Choice) 15 Ring Face Pulls 10/10 Single Leg Glute Bridge-Ups 20 Alt. V-Ups Max Cal Row in Remaining Time... Round 1: 20cal Round 2: 9 cal Round 3: 16 cal Round 4: 5 cal POST WORKOUT STRENGTH EMOM x 10 MINUTES* MIN 1 - 12 Alt. DB Arnold Presses w/ 15kg dumbbells MIN 2 - :40 DB OH Hold w/ 15kg ...

Lunchtime "Sore Eyes" AMRAP 20: 20 Wallballs with 6 kg 20 Power Snatches with 25 kg 20 Box Jumps 20" box 20 Push Presses 25 kg 20 Calorie Row Got 2 rounds and 23 reps Evening Burgener Squat Cycle W1 D1 Back squat with 80kg x 10 sets x 3 reps - 60 second rest between sets Front squat with 75kg x 5 sets x 3 reps - 60 second rest between sets ...

10 One arm swings EMOM with 32kg for 10 minutes ...

One arm kettlebell press with 24kg x 5 set x (1,2,3,4) ...

One arm press with 24kg x 5 sets of (1,2,3) ...

One arm swings with 28kg EMOM for 10 minutes. NOTES: Had to limit the time swinging today, as I had an early meeting after lunch. ...

One arm kettlebell press with 24kg x 5 sets x (1,2) ...

One arm swings EMOM with 28kg kettlebell for 20 minutes ...

One arm press with 24kg 2 sets x (1,2,3,4) 3 sets x (1,2,3) ...

Used 20kg kettlebell and rogue gloves ...

One arm press with 24kg x 5 sets x (1,2) ...

One arm Swings with 28kg EMOM for 20 minutes ...

24 kg press x 5 sets of 1 single Alternated with pull-ups with 20kg 5,4,3,2,1 ...

One arm Swings with 28kg EMOM for 16 minutes ...

Presses with 24kg x (1,2,3) x 5 Alternated with: Pullups with 20kg x (5,4,3,2,1) ...

One arm Swings with 28kg EMOM for 18 minutes ...

24kg kettlebell military press: (1,2,3) x 2 sets (1,2) x 3 sets ...

10 one arm Swings with 28kg EMOM for 16 minutes ...

lunchtime Kettlebell press with 24kg : (1,2,3) x 1 set (1,2) x 4 Sets PM: ...

AM 2K row in 8min38sec (2:09/500m avg pace) Lunchtime: 10 x One arm swings with 28kg EMOM for 14 minutes PM: Ring Pull-ups with 20kg x 5,4,3,2,2 ...

PM: Pull-ups with 20kg x 5,4,3,2,1 Presses with 20kg x (1,2,3,4,5) x 5 Afterwards: 10 x One arm swings with 28kg EMOM for 14 minutes. Notes: Completing the 20kg for 5 sets of 5 rungs means that I'm moving on the 24kg ! ...

5K row: avg heart rate 150 Avg pace: 2:18/500m Total time: 23minutes 3 seconds ...

AM: 2k row in 08:33 min. Around 2:07/500m average pace. Lunchtime: One arm swings with 28kg EMOM x 16 minutes Alternated with 5 sets of (1,2,3,4) One arm kettlebell press with 20kg ...

AM: 5K Row in 22:12. Avg pace 02:12/500m. Lunchtime: Kettlebell press x (1,2,3) x 5 sets Alternated with some max pull-up tests: 16kg ring pull-ups x 8 reps 20kg ring pull-ups x 5 reps BW: 72,2kg ...

Swings EMOM for 12 minutes with 28kg ...

Lunchtime: Did not have a lot of time, so went for a short session: Swings w/ 24kg EMOM for 10 minutes Later: Ring Pull-ups w/ 16kg : 4, 3, 2, 2, 1 ...

Kettlebell press 5 sets x (1,2) w/ 20kg Alternated with Ring pull-ups 4, 3, 2, 1, 1 w/16kg ...

AM: Swings w/ 24kg EMOM for 18 minutes ...

AM: Deadlifts: 40kg x 5 60kg x 5 75kg x 3 95kg x 3 125kg x 3 Rowing: "Volunteer" (30 min of Zone 2 rowing) PM: Pull-ups w/16kg: 4, 3, 2, 1 NOTES: I was supposed to lift 105kg instead of 125kg, but I made some kind of miscalculation, which I only realized after lifting 125kg. It felt heavy, but I got it done. Lessons learned for next time though Shoulders felt little banged up because of the pressing lately. After consulting Pavel's original program for Pressing (Enter the Kettlebell),...

Lunchtime : One arm Swings with 24kg EMOM for 18 minutes. Later: Pull-ups w/ 16kg x 3,3,2,1 NOTES: Loosening up the shoulder (T-spine smash and single ball T-spine mobilization) helped me reach back easier on the backswing. BW 71,7 kg ...

Lunchtime: Kettlebell press: (1,2,3) x 8 w/20kg Later: Back squats w/ Oly shoes: 65kg x 3 75kg x 3 85kg x 6 Ring Pull-ups with 16kg x 3, 2, 2, 1 NOTES: Could have gotten more reps on the squats, but wasn't feeling the groove. BW 71,4kg ...

One arm Swings with 24kg EMOM for 20 minutes. NOTES: started getting more into high aerobic heart rate towards the second half. Maybe due to the heat? ...

Lunchtime press + evening Pull-ups image credit: Gym Jones Kettlebell press with 20kg: (1,2,3) x 7 Later: Ring Pull-ups with 16kg x 3, 2, 1, 1 ...

Lunchtime swings - Week 4 Day 1 image credit: Philip McDougall One arm swings w/24 kg EMOM x 10 per arm for 16 minutes Later: Ring Pull-ups with 16kg x 3, 1, 1 NOTES: Using rings to save the elbows. ...

What? I'm trying to keep my routine very simple, while keeping enough versatility in there to prevent boredom and guarantee progress in at least one aspect of my lifts. Here are my goals by end of 2020: Kettlebell Military press: 32kg x 5 each arm - current 28kg x 2R, 1L Deadlift 160kg x 3 - current max: 130kg x 3 Squat : 120kg x 3 - current max: 110kg x 1 Pull-ups : 10 reps with 16kg - current max: 16kx 3 Kettlebell swing 200 swings non-stop with 28kg alternating arms - current max : unk...

week 1 day 2 Single Arm kettlebell press: 20kg x (1,2,3) x 6 Sets NOTES: Working my way back up the pressing ladder. Hoping to get 32kg x 5 each arm by the end of the year ...

5-3-1 week 1 Deadlifts: 60kg x 5 70kg x 5 80kg x 5 90kg x 5 105kg x 8 NOTES: Managed 4 reps with 105kg when I realized that I would have to switch grips, so I did. Felt it was wise to not rep it out over 8 as my groove with the mixed grip wasn't so smooth. ...