Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
A genuine question - what is the idea behind toes to bar?
Toes to bar is very much about core control and core strength especially when doing them strict (strict is beyond me at the moment).
Kipping movement is the same theory behind it as kipping pullups. Gymnastic element to enable more volume to be done, so taxes the grip, core, conditioning and coordination.
Kipping movement is the same theory behind it as kipping pullups. Gymnastic element to enable more volume to be done, so taxes the grip, core, conditioning and coordination.
Tonight was fun. More volume!
3 x 5 Bench Press lifting every 2:30.
3 sec pause at the bottom of each rep.
All reps done at 70Kg. Felt good, enough outside the comfort zone to feel like I did good work.
OMEM 12:00
Odd: 8 x Box Jumps / 3 x Handstand Press ups (20" Plates)
Even: 8 x Burpees / 3 x Snatch (60% of 1RM - 47.5Kg)
This was rotten, only failed to complete the snatches on 3 of the rounds. Happy with my performance.
WOD 10:00
Ascending Ladder, rising in 2's.
2 x Hang Power Clean (42.5Kg)
2 x Shoulders to overhead
2 x Front Squat
4 x
4 x
4 x
6 x
6 x
6 x
Etc
Managed to clock up 159 reps. Got to 5 reps on the front squat in the round of 14. This was a quick and gassy workout and felt good, I do need to improve my conditioning and this was the ticket. Then after strung 4 bar muscle ups together.
3 x 5 Bench Press lifting every 2:30.
3 sec pause at the bottom of each rep.
All reps done at 70Kg. Felt good, enough outside the comfort zone to feel like I did good work.
OMEM 12:00
Odd: 8 x Box Jumps / 3 x Handstand Press ups (20" Plates)
Even: 8 x Burpees / 3 x Snatch (60% of 1RM - 47.5Kg)
This was rotten, only failed to complete the snatches on 3 of the rounds. Happy with my performance.
WOD 10:00
Ascending Ladder, rising in 2's.
2 x Hang Power Clean (42.5Kg)
2 x Shoulders to overhead
2 x Front Squat
4 x
4 x
4 x
6 x
6 x
6 x
Etc
Managed to clock up 159 reps. Got to 5 reps on the front squat in the round of 14. This was a quick and gassy workout and felt good, I do need to improve my conditioning and this was the ticket. Then after strung 4 bar muscle ups together.
Good one this morning.
6 x 8 Front Squat lifting every 2:30 @ 70%
Completed all my sets at 80Kg just slightly less than my 70%. Reps were good, need to make sure both my feet are level as sometimes one was slightly forward.
26:00 Rolling Clock
0 - 7:00
100 x Kettle bell Swings (32Kg)
7:00 - 10:00 Rest
10:00 - 26:00
4 Rounds
30 x Shoulders to overhead (42.5Kg)
20 x Pistol Squats
3 x Wide grip strict pull ups
This was brutal, managed to finish the swings in 6:38 with serious forearm and wrist pump going on. The start of the overheads was horrendous and as soon as the forearms released they were slightly better! My pistols need to get smoother and faster, they held me back from getting further and completed 2 + 43 rounds. The Pullups were the easiest part of the workout!
On nights for the next 2 days so I won't be going into the box over the weekend. After 5 days straight of training I should rest but may do some accessory work at home tomorrow.
6 x 8 Front Squat lifting every 2:30 @ 70%
Completed all my sets at 80Kg just slightly less than my 70%. Reps were good, need to make sure both my feet are level as sometimes one was slightly forward.
26:00 Rolling Clock
0 - 7:00
100 x Kettle bell Swings (32Kg)
7:00 - 10:00 Rest
10:00 - 26:00
4 Rounds
30 x Shoulders to overhead (42.5Kg)
20 x Pistol Squats
3 x Wide grip strict pull ups
This was brutal, managed to finish the swings in 6:38 with serious forearm and wrist pump going on. The start of the overheads was horrendous and as soon as the forearms released they were slightly better! My pistols need to get smoother and faster, they held me back from getting further and completed 2 + 43 rounds. The Pullups were the easiest part of the workout!
On nights for the next 2 days so I won't be going into the box over the weekend. After 5 days straight of training I should rest but may do some accessory work at home tomorrow.
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Those both look like sweat fests
They were, pain fests too! Coach is going hard on this conditioning cycle.
Decided to have an afternoon session at home.
Spent 15-20 minutes starting to practice for handstand walks. Getting up into the handstand sway from the wall and doing some shoulder taps.
Then took my new kettlebell out for a spin. 32Kg of fun.
5 Rounds
20 sec (each arm) overhead straight arm holds
10 x Raised (One hand on the kettlebell) pressups. (5 each side)
10 x Sumo Deadlift high pulls.
Then.....
5 Rounds
5 x Russian kettlebell swing.
5 x Overhead kettlebell swing.
More than enough to get the blood going. Happy to have done something even while feeling quite tired.
Spent 15-20 minutes starting to practice for handstand walks. Getting up into the handstand sway from the wall and doing some shoulder taps.
Then took my new kettlebell out for a spin. 32Kg of fun.
5 Rounds
20 sec (each arm) overhead straight arm holds
10 x Raised (One hand on the kettlebell) pressups. (5 each side)
10 x Sumo Deadlift high pulls.
Then.....
5 Rounds
5 x Russian kettlebell swing.
5 x Overhead kettlebell swing.
More than enough to get the blood going. Happy to have done something even while feeling quite tired.
Today's session was lovely.
12:00 EMOM
1. 12 x Candlesticks
2. 40 sec nose to wall handstand hold
3. 12 x Taters (32Kg Kettlebell)
Hard opener, the taters were game changing after the holds.
15:00 to complete.
2 x 30 Back Squat @ 40/50% Unbroken.
Completed both rounds at 60Kg so about 45%. Was so tough on the lower back but powered through.
Then to finish.
3 x 15 Strict press @ 50% Every 2:30
Started at 30, then 35 and finally 37.5Kg. Happy as I started at my 50% and went up.
After this I fired off 4 bar muscle ups, to keep my eye in. Then 20 minutes of ROMWOD to stretch out.
12:00 EMOM
1. 12 x Candlesticks
2. 40 sec nose to wall handstand hold
3. 12 x Taters (32Kg Kettlebell)
Hard opener, the taters were game changing after the holds.
15:00 to complete.
2 x 30 Back Squat @ 40/50% Unbroken.
Completed both rounds at 60Kg so about 45%. Was so tough on the lower back but powered through.
Then to finish.
3 x 15 Strict press @ 50% Every 2:30
Started at 30, then 35 and finally 37.5Kg. Happy as I started at my 50% and went up.
After this I fired off 4 bar muscle ups, to keep my eye in. Then 20 minutes of ROMWOD to stretch out.
Nice and toasty warm in the box today.
20:00 EMOM
1. 10 x (Each arm) Reverse kettlebell rows.
2. 10 x Toes to bar.
3. 14 x Burpees.
4. 9 Strict hand release handstand pressups (20Kg plates)
This was all fine except for 4. The rows were done with a 32Kg bell but limited reps to 7 each arm as form started to deteriorate. Completed all reps of 2 and 3. 4. Was scaled to no plates and even then I only managed between 4 and 1 each minute before fatigue.
Then some snatch work.
18:00
Every 90 seconds complete.
1 x Snatch.
1 x Hang Snatch.
Started at 50Kg and worked up to a closing weight of 65Kg. Happy with my technique, some wobbles but nothing too major!
Then strung 5 bar muscle ups together.
20:00 EMOM
1. 10 x (Each arm) Reverse kettlebell rows.
2. 10 x Toes to bar.
3. 14 x Burpees.
4. 9 Strict hand release handstand pressups (20Kg plates)
This was all fine except for 4. The rows were done with a 32Kg bell but limited reps to 7 each arm as form started to deteriorate. Completed all reps of 2 and 3. 4. Was scaled to no plates and even then I only managed between 4 and 1 each minute before fatigue.
Then some snatch work.
18:00
Every 90 seconds complete.
1 x Snatch.
1 x Hang Snatch.
Started at 50Kg and worked up to a closing weight of 65Kg. Happy with my technique, some wobbles but nothing too major!
Then strung 5 bar muscle ups together.
Team workout Wednesday!
Teams of 2 Warm Up
16:00 EMOM - Alternating 2:00 with your partner
1. 12 x Wallballs + 8 x Toes to bar.
2. 20 x Overhead Lunge (15Kg Plate)
Good warmup , completed all reps with no issues and led nicely too...
20:00 AMRAP
150 x Overhead Squats (20Kg Bar)
400m Run
50 x Burpee Pullups
Good workout, my partner was only on his second ever session so I pushed hard to make sure we kept going. Completed 1 round and 134 reps!
Teams of 2 Warm Up
16:00 EMOM - Alternating 2:00 with your partner
1. 12 x Wallballs + 8 x Toes to bar.
2. 20 x Overhead Lunge (15Kg Plate)
Good warmup , completed all reps with no issues and led nicely too...
20:00 AMRAP
150 x Overhead Squats (20Kg Bar)
400m Run
50 x Burpee Pullups
Good workout, my partner was only on his second ever session so I pushed hard to make sure we kept going. Completed 1 round and 134 reps!
Keeping up with volume workouts tonight.
3 x 20 Bench press @ 50%
Lifting every 3:00
First set was done at 45Kg then went up to 50Kg for the last 2. Felt good and could have done 50Kg for all 3.
WOD 15:00
75 x Thrusters (42.5Kg)
50 x Pullups
75 x Wallballs
This was tough. Mentally crushing workout and what made it worse was that I hit cap with just 5 Wallballs left. Couldn't have pushed any harder than I did.
Then
15 sec on , 15 sec off side plank.
30 sec on, 15 sec off.
45 sec on, 15 sec off.
1 min on.
1 min rest.
Repeat on the other side.
Couldn't hold the plank fully from 45 sec onwards. More improvement needed!
3 x 20 Bench press @ 50%
Lifting every 3:00
First set was done at 45Kg then went up to 50Kg for the last 2. Felt good and could have done 50Kg for all 3.
WOD 15:00
75 x Thrusters (42.5Kg)
50 x Pullups
75 x Wallballs
This was tough. Mentally crushing workout and what made it worse was that I hit cap with just 5 Wallballs left. Couldn't have pushed any harder than I did.
Then
15 sec on , 15 sec off side plank.
30 sec on, 15 sec off.
45 sec on, 15 sec off.
1 min on.
1 min rest.
Repeat on the other side.
Couldn't hold the plank fully from 45 sec onwards. More improvement needed!
Thankfully no leg work today. Which after the week so far was a welcome change!
4 x 15 Deadlift @50% (Unbroken)
Lifting every 2:30
All sets completed at 85Kg. Grip was getting a little slippy on the third set so hook grip was used to make sure the bar didn't go anywhere!
WOD
14:00
21 x Power Clean (42.5Kg)
15 x Handstand Pressups (20Kg Plates)
9 x Chest to Bar
This was a pretty grotty one. Breaking up the handstands was crucial, first set they were done in 5's then the next 2 sets they were in 3's to help save the shoulders. Chest to bars were straight forward and the power cleans were relatively ok. Again all about saving the shoulders for the handstands. Completed 3 sets +2 reps, very happy with that.
Hollow Holds
6 x 15 sec on 30 sec off.
Such a taxing movement to hold. Didn't do too badly but the last 3 sets were very wobbly.
4 x 15 Deadlift @50% (Unbroken)
Lifting every 2:30
All sets completed at 85Kg. Grip was getting a little slippy on the third set so hook grip was used to make sure the bar didn't go anywhere!
WOD
14:00
21 x Power Clean (42.5Kg)
15 x Handstand Pressups (20Kg Plates)
9 x Chest to Bar
This was a pretty grotty one. Breaking up the handstands was crucial, first set they were done in 5's then the next 2 sets they were in 3's to help save the shoulders. Chest to bars were straight forward and the power cleans were relatively ok. Again all about saving the shoulders for the handstands. Completed 3 sets +2 reps, very happy with that.
Hollow Holds
6 x 15 sec on 30 sec off.
Such a taxing movement to hold. Didn't do too badly but the last 3 sets were very wobbly.
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
You must have had a serious pump after that much volume!
Barbell club this morning.
6 x 2 Front Squat @80% Every 2:30
3 Second pause on the first squat.
100Kg for all reps. The idea was to pause at the bottom to replicate the bottom of the clean and getting comfortable under a heavy load. Felt good through all reps at slightly heavier than my 80%.
20:00
Every 2:00 @ 70%
1 x Power Snatch
1 x Hang Snatch
1 x Snatch
A good 10 sets. All reps completed at 60Kg , hang snatch is one of the lifts I enjoy the most, very satisfying to get right. Really drilling technique today was good.
6 x 2 Front Squat @80% Every 2:30
3 Second pause on the first squat.
100Kg for all reps. The idea was to pause at the bottom to replicate the bottom of the clean and getting comfortable under a heavy load. Felt good through all reps at slightly heavier than my 80%.
20:00
Every 2:00 @ 70%
1 x Power Snatch
1 x Hang Snatch
1 x Snatch
A good 10 sets. All reps completed at 60Kg , hang snatch is one of the lifts I enjoy the most, very satisfying to get right. Really drilling technique today was good.
Operation smash shoulders tonight.
22:00 5 Rounds
25 Sec overhead kettlebell hold (right arm)
25 Sec overhead kettlebell hold (left srm)
9 x Strict Ties to bar
30 x Front Rack lunge. Strict press at the bottom of each rep (42.5Kg)
Brutal on the shoulders. Managed 2 rounds 9 reps. Did my first strict toes to bar and overall happy. No one got anywhere close to finishing this.
4 x 12 Overhead Squat
All reps done at 45Kg. Shoulders were fried and even this weight was a slog.
22:00 5 Rounds
25 Sec overhead kettlebell hold (right arm)
25 Sec overhead kettlebell hold (left srm)
9 x Strict Ties to bar
30 x Front Rack lunge. Strict press at the bottom of each rep (42.5Kg)
Brutal on the shoulders. Managed 2 rounds 9 reps. Did my first strict toes to bar and overall happy. No one got anywhere close to finishing this.
4 x 12 Overhead Squat
All reps done at 45Kg. Shoulders were fried and even this weight was a slog.
Finally muscle ups in a workout!
10:00 EMOM
3 x Power Cleans (70Kg)
6 x Press Ups
Nice and easy warm up really. Had no trouble getting all the work done.
20:00 3 Rounds
50 x Wallballs
30 x Squat Cleans (42.5Kg)
10 x Burpee Muscle ups
This was fun, squat cleans were the ones that felt rough. Burpee muscle ups were smooth and weren't rushed. Managed 1 round and 79 reps. 1 rep off getting back on the muscle ups.
3:00 Rest
5:00 3 Rounds
30 x Unbroken Double Unders
12 x Down Ups
After all the work so far this was challenging. Second set of DU I failed twice. Finished this in 4:52 just under the cap!
10:00 EMOM
3 x Power Cleans (70Kg)
6 x Press Ups
Nice and easy warm up really. Had no trouble getting all the work done.
20:00 3 Rounds
50 x Wallballs
30 x Squat Cleans (42.5Kg)
10 x Burpee Muscle ups
This was fun, squat cleans were the ones that felt rough. Burpee muscle ups were smooth and weren't rushed. Managed 1 round and 79 reps. 1 rep off getting back on the muscle ups.
3:00 Rest
5:00 3 Rounds
30 x Unbroken Double Unders
12 x Down Ups
After all the work so far this was challenging. Second set of DU I failed twice. Finished this in 4:52 just under the cap!
A good pairs workout this morning.
50:00 - 7 Rounds
27 x Thrusters (42.5Kg)
7 x Wall Walks - Finishing with hands stepping up on a 20Kg Plate
20 x Toes to bar
17 x Down Ups
Good workout, myself and my partner kept the same pace throughout the whole workout pretty much. Finished in 45:53. The wall walks onto a 20Kg plate were game changers though, having to get a solid balance before stepping the hands onto the plate was incredibly taxing, but very rewarding. Toes to bar and down ups were straight forward and just keep moving. Thrusters, as always are just pick up the bar and go.
50:00 - 7 Rounds
27 x Thrusters (42.5Kg)
7 x Wall Walks - Finishing with hands stepping up on a 20Kg Plate
20 x Toes to bar
17 x Down Ups
Good workout, myself and my partner kept the same pace throughout the whole workout pretty much. Finished in 45:53. The wall walks onto a 20Kg plate were game changers though, having to get a solid balance before stepping the hands onto the plate was incredibly taxing, but very rewarding. Toes to bar and down ups were straight forward and just keep moving. Thrusters, as always are just pick up the bar and go.
Tidy morning session.
36:00 Clock
0-12:00
35 x Double Unders
9 x Squat Snatch (60Kg)
5 x Strict pullups
Good start to the session, double Unders feel like they have definitely improved. Snatch was done in a slow and steady method, and were definitely the time consuming part of this. Pullups were easy and done unbroken. Managed 2 rounds and 38 reps.
12:00-15:00 Rest
15:00-25:00
7 x Over bar Burpees
11 x Toes to bar
14 x Pistol squat
Nice and constant work. Another workout to practice pistols, definitely feel better and hopefully they get programmed more often. Managed 3 Rounds and 1 rep.
25:00-28:00 Rest
28:00-36:00
10 x Power Clean (60Kg)
15 x Pressups
Just kept going through this. 4 rounds 4 reps and happy with that.
Wedding reception tonight. May train tomorrow, depends on how I feel!
36:00 Clock
0-12:00
35 x Double Unders
9 x Squat Snatch (60Kg)
5 x Strict pullups
Good start to the session, double Unders feel like they have definitely improved. Snatch was done in a slow and steady method, and were definitely the time consuming part of this. Pullups were easy and done unbroken. Managed 2 rounds and 38 reps.
12:00-15:00 Rest
15:00-25:00
7 x Over bar Burpees
11 x Toes to bar
14 x Pistol squat
Nice and constant work. Another workout to practice pistols, definitely feel better and hopefully they get programmed more often. Managed 3 Rounds and 1 rep.
25:00-28:00 Rest
28:00-36:00
10 x Power Clean (60Kg)
15 x Pressups
Just kept going through this. 4 rounds 4 reps and happy with that.
Wedding reception tonight. May train tomorrow, depends on how I feel!
After 3 days off I swung back into action yesterday.
4 x 7 Push Jerk
Lifting every 90 seconds.
Completed the first 2 rounds at 70Kg and moved to 75Kg for the last 2 rounds. Felt strong and started the shoulders burning.
4 x 8 Hang Squat Clean
Lifting ever 90 seconds
First 2 sets completed at 60Kg then moved to 65Kg. Technique was good and felt like I was moving well.
EMOM 6:00
12 x Pullups
5 x Burpees
Comfortably went through this, finishing each set between 30-40 seconds, giving some time to rest. The last set was horrible and the shoulders were toasted by this point.
4 x 8 Bench Press
3 seconds down - 1 second up
Lifting every 2:00
Completed first set at 60Kg, then mistakenly didn't take the weight off from my partners benching (65Kg) and failed at 7 reps. Went back down to 60Kg but hit failure each set at 6 reps. Not upset by this as I need to push my bench a little harder. It is a weakness.
4 x 7 Push Jerk
Lifting every 90 seconds.
Completed the first 2 rounds at 70Kg and moved to 75Kg for the last 2 rounds. Felt strong and started the shoulders burning.
4 x 8 Hang Squat Clean
Lifting ever 90 seconds
First 2 sets completed at 60Kg then moved to 65Kg. Technique was good and felt like I was moving well.
EMOM 6:00
12 x Pullups
5 x Burpees
Comfortably went through this, finishing each set between 30-40 seconds, giving some time to rest. The last set was horrible and the shoulders were toasted by this point.
4 x 8 Bench Press
3 seconds down - 1 second up
Lifting every 2:00
Completed first set at 60Kg, then mistakenly didn't take the weight off from my partners benching (65Kg) and failed at 7 reps. Went back down to 60Kg but hit failure each set at 6 reps. Not upset by this as I need to push my bench a little harder. It is a weakness.