Primary Training Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3 reps of Jump to Split @ 60% of 1-RM Jerk
(The barbell stays on your back the whole time. We are working on quickly moving our feet into the split position without any upward drive.)
B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%
C.
Every minute, on the minute, for 40 minutes:
Station 1: 12-15/9-12 Calorie Assault Bike
Station 2: 8-10 Burpee Box Jump Overs (24/20”)
Station 3: 12-15/9-12 Calorie Row
Station 4: 6 Hang Squat Snatches (115-135/75-95 lbs)
Two more sets than September 15!
The goal is to keep moving for the entire 40 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same but RPE will increase as you get deeper into the workout.
D.
Every 2 minutes, for 12 minutes (6 sets) for quality:
100-Foot Front-Racked Kettlebell Carry (32/24 kg)
15 GHD Sit-Ups
Athlete Notes:
Is it ground hog day? We just cranked this EMOM out a couple weeks ago, but now we’re adding a couple more rounds! Your goal should be to complete the extra two rounds just as you did for the initial 32 minutes. If you finished that one and had more in the tank, challenge yourself to add an extra calorie or burpee. Stay checked in, and stay ahead of the clock! When that next minute rolls over, START!
C. Done with
12 echo/10 burpee over erg/15 row /6 hss 115
Primary: done
A1: up to 130
A2: 160 lbs
B. Started in 185 and finished in 270 lbs (PR. Before lockdown and pandemic in my country my split jerk was 265 lbs)
C. Done
C. Done
Warm up done
A and B skipped to rest my shoulder
C. 1st 5 sets
15 cal both machines
10 x bbjo
6 x double kb hang cleans 2x28kg
2nd 5 sets
15 cal both machines
8 x bbjo
6 x double kb hang clean 2x24kg
Tried to go full numbers on bbjo and had to scale half way. Found this one hardest yet, had to fight last 2 rounds
D. Done with 12 x ghd sit ups
Great to see you using the pace toward the end now you need to hold 9 BBJO next time!
Activation done.
A: 65; 85
B: 145; 155; 175; 185
C: done with lowest, whew hard – loved it
D: done with 20 kg
Nice work on the emom Catherine!
Activation/Warm Up Done
A. 75/85/95/105/110 then 190
B. 225/240/255/255/270/285/290/290/290/305/315miss/315miss
C. Skipped.
D. Done Rx
I had a small window of time to get to the gym today so I did what I could!
You owe me an emom 🙂
Good to see you still got some training in!
Guess I’ll have to do an 80 min emom next time…. 🤮🤮🤮
Activation and warmup done
A. 20/30/35/40/40Kg
B. 70/80/90Kg x 10
C. Rx 10 rnds – 18/10/18/6 w/ 115
Echo – :43-:49
BBJO – :40:45
Row – :38-:43
HSS – :25-:30
D. Done
Piece of cake 🍰 💪
🤯🙃🤣May appear that way but it destroyed me! I might be able to get 19 cals and another BBJO but that’s going to be a real stretch.
That is savage. On Echo bike as well 👏🔥
It was. I like the Echo, haven’t used the AB in forever. Rnds 7-8 were the killers mentally. 9, I saw the light at the end of the tunnel. 10 was clear sailing.
Warm up done
A) up to 60kg, but failed the 5th rep just like in the last 2 weeks
B) up to quickly to 115kg, then failed the 120 and stopped
Wasn’t feeling the weights, body was sloppy
C) 7 rounds RX done
15 cal ass, 10 bbjo, 15 cal row, 6 reps at 115lbs
Then class started and CAPed by the ass bike station as well, so stopped
That 15 cal killed me as usual
D) 6 rounds (did in the other small room)
40” front rack hold 2x32kg KB
15 V-ups done
Sounds like a good push making it to the 8th round. You are right there for completing the full 40.
If we would replace the ass bike with anything else, i guess i could finish “easily”
A. Done
B. Just built to 295 attempted 325 but missed just wasn’t feeling it today that’s not big deal!
C. Did “Holte” since I won’t be able to Saturday
28:46 RX
Last time was 30:27
Gonna do a variation of today’s EMOM Friday
GHDSU stuff tomorrow
Have no idea what Holte is, but if the RX took you 28:46, then fuck my and every else’s life on Saturday lol
Lol it’s not that bad just a long grind! And my runs were slow
A) 45/75/95/105/115
B) Split Jerks have been off lately so spent more time in lower %s but eventually built to 255 (95%)
C) 12 cal assault bike
8 BBJOs
15 cal row
7 Overhead Squats (115)
Same as two weeks ago but felt good for the 40 mins. Times never fell off.
D) Done
Wu done
A. 20/30/40/50/60kg then 70kg x3x3
B. Longer sets&reps, built up to 105kg (80%)
C. Done, 12cals for both, 8 bbjo.
Solid days work Simon!
So another great thing happend, the owner get rid of the GHD, because I was the only one, who used it and said “need the extra space”…
I know there are some good alternatives, but what do you suggest?
Well that sucks!! Hard to replace a GHD but the standard subs are V-Ups, Toes to Rings and anchored sit-ups with a straighter leg if that makes sense.
Yeah, seems like anywhere I go, I´m being punished for trying to do things a little bit more serious…
Thanks, I was also thinking about the same alternatives, was just hoping maybe I missed 1-2 other great one.