IK & KP
“Have your instructors taught you why the Spartans excuse without penalty the warrior who loses his helmet or breastplate in battle, but punish with loss of all citizenship rights the man who discards his shield?”
They had, Alexandros replied.
“Because a warrior carries helmet and breastplate for his own protection, but his shield for the safety of the whole line.”
Week 34 Training: 14.02.25
BARBELL
A. Clean:
EMOM x 3: 2 @ 65
EMOM x 3: 2 @ 70
EMOM x 3: 2 @ 75
EMOM x 3: 1 @ 85
Notes: This is a 12-minute / 21 clean piece.
CONDITIONING
B. 5 rounds, each for time:
Row 200m
10 Shoulder to Overhead @ 115/75
10 Toes to Bar
Notes: Each round should be performed as fast as possible. Start a new round every 3 minutes on the 3 minutes. Record times for each of the 5 rounds. If you finish before 3 minutes, rest.
-Rest 2 Minutes-
C. 3-minute AMRAP:
Muscle-Ups
AUXILIARY
D. 400m Sled Drag @ Medium Weight
Notes: 200m forward-facing and 200m backward-facing. This is a recovery piece. Treat it as such.
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coachwinchester 
A) 21/21 185/205/215/245
B) 1:18/1:22/1:23/1:24/1:45
On the 4th set I only did 8 shoulder to overhead and 8 toes to bar. Did 12 and 12 on the 5th set. Sorry about that.
C) 10 MU out of 14 attempts. Singles
D) done.
A) 10 x 10 air squats against the wall with a band around the knees
B) 200 row & 10 T2B – 1:39, 1:51, 1:44, 1:55, 1:59
C) 14 dips with small band
A) 20/21 180-230#
B) mod 200m/10 s2oh/5ttb
C) zero
D) done 2×45# small sled
A) 185-265 21/21
B) 1:11-1:14
C) 20
D) Tonight
A) 205.225.245.(275.285.295) – 21/21
B) 1:10 – 1:19
C) 16
D) Done
A) 115-150 – 21/21
B) 1:26/1:29/1:35/1:46/1:52
C) 5 grr
D) done
A) 195 / 210 / 225 / 255…. 21 of 21
B) 1:22 / 1:24 / 1:25 / 1:39 / 1:41
C) 11
D) Tonight I
A. 85 – 115: 21/21 (power cleaned 2 on accident)
B. Rd 1 – 3: 2:30 – 2:45ish. Rd 4: 4 TTB Rd 5: 7TTB
C. MU progression
D. DNF – work
Ooops. The above is for Kelly C. Not Kyler.
Well done kyler
Kyler Mad. Kyler Smash.
Ha I was still logged into kylers blog when I posted. Kyler hasn’t done winnys programming in a while – rude.
Women have all the passwords. #allthepasswords
Strong Like Coffee
A) 135 -> 185 (21/21)
B) 2:20 – 2:40
C) 6
D) undone — headed to work
A) 21/21 160-210
B) 1:29-1:38 need to work on lock out
C) 16 😦 I was feeling pretty heavy today. Working on Kip soon with coach
A) Done
B) 1:12-1:18 I think
C) 24
D) Done
Daaaaammn.. 24
A) Done 21/21
B) 1:45/rest/1:45/1:46/2:22/2:33
C) 6
D) Done
A. 20/21 – 100 – 135 (missed 1st rep @135)
B. 1.42, 1.50, 2.02, 2.05, 2.28 (T2B were limiting factor)
C. 19 dips (10 w/ sm band)
D. done
A. 100 – 135 (21/21)
B. 1.32, 1.40, 2.10, 2.20, 2.40
C. worked on ring dips
D. done
185/200/215/235-245-250 21/21
1:23×4 / 1:24
22 MUs
a) 140-150-160-180 (21/21)
b) 1:30 – 1:30 – 1:29 – 1:31 – 1:32
c) 20
d) done
Fun to Hang Out. Yo.
A. 215-315 20/21 (one miss at 265)
B. 1:06/1:06/1:11/1:12/1:14
C. 15
D. done
Brandon working off of a hypothetical 370 clean?
He used a fucking hook grip too.
A) 185-235 (21/21)
B) I forgot already. All between 1:30-2:00. Scaled to 5 TTB to keep the kipping “clean.”
C) 9, scaled
D) Went to class.
A. 125/135/145/155×1 160×2
B. 1:24/1:29/1:30/1:28/1:32
C. 12
D. Done
I don’t like working out alone, see y’all tomorrow!
A) 185/200/215/240 (21/21)
B) 1:24/1:24/1:23/1:23/1:20
C) 19 (2 misses)
D) Done 65#
A) complete off of 250
B) my first was the slowest
1:26- 1;16
C) 17 2 misses
A) 20/21 175/185/215/220
B) 1:26/1:30/1:33/1:40/1:50
C) 17 MU
D) done.
20 minute EMOM of alternating one minute of rowing and one minute of 10 pull-ups and 5 box jumps this morning.
It wasn’t fun, but it was good.