Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Machine of Choice
10 Single Leg Hip Bridges (each leg)
20 Banded Good Mornings
30 Supinated Grip Band Pull-Aparts
20 Medball Bearhug Squats
10 Bodyweight Jumping Air Squats
A.
Back Squat
*Set 1 = 6 reps @ 65%
*Set 2 – 5 reps @ 75%
*Set 3 – 4 reps @ 80%
*Set 4 – 4 reps @ 85%
*Sets 5-7 – 3 reps @ 87-90%
Rest 2-3 minutes between sets
B.
Complete as many rounds and reps possible in 25 minutes of:
30/22 Calorie Row
30 Burpees Over Erg
30 Russian Kettlebell Swings (32/24 kg)
30 Single Kettlebell Step Ups (32/24 kg; 24/20″)
30 Toes to Bar
C.
Four sets of:
Close Stance Kettlebell Front Rack Squats x 8-10 reps @ 3011 tempo
Rest as needed
D.
Three rounds of:
15 Right Plank Pulls with 1 second Pause in Contraction
15 Left Plank Pulls with 1 second Pause in Contraction
30 Bicycle Crunches
Athlete Notes:
Movement. That’s what we’re looking for today. Keep moving then entire workout. The only spot that you should consider taking a break is on the toes to bar where we’re looking 1-3 sets to hit the 30 reps. The other movements are simple enough or light enough that you shouldn’t have to take any rest on them, just keep grinding through for the full 25 minutes!
Warmup done
A. 125/143/154/165/172.5Kg 3×3
B. Rx – 2+102(12 KBBSU); wanted 3 rnds but transitions were slow and sloppy. Had to focus on staying mentally engaged and present.
C. Done
D. Done
Warm up: done
A. 285/325/350/370
370/370/370 lbs
B. 2 rounds
C. Done
D. Done
A. Triples at 290
B. 2+33 with 24kg step ups 20” and ghd
C. 35# kbs way faster tempo 😁
A. 125/145/155/160/165/165.
B. 2 full rounds. Used 40lb KB and 25lb DB for step ups.
I probably should have taken a rest day today, I woke up feeling low on energy. I def have my all, in yesterday’s workout. My squats suffered today and my speed in the AMRAP was less than, today.
Have a great weekend!
Hope you feel good after a day of rest!
A. BS (off 300#): 200×6, 225×5, 240×4, 255×4, 260×3, 265×2, 265#x3. Definitely felt sore in the upper back from yesterday doing these this morning.
B. 2 rounds + 25. AMRAP in 25 mins: 25 Calorie Row, 25 Burpees, 25 Russian KB Swings @ 53#, 25 Single KB Step Ups (53#; 24″), 25 GHD Sit-ups.
C. 4 sets done: 8 Close Stance DB FR Squats @ 3011 using 35#/35#/40#/40#
D. 3 rounds done: 15 Right Plank Pulls with 1 second Pause in Contraction, 15 Left Plank Pulls with 1 second Pause in Contraction, 30 Bicycle Crunches.
🥵🥵🥵
I feel ya! Yesterday definitely came back to haunt me this morning! On the bright side though, all your squat weights are 100+lbs heavier than mine🤣 That should put a smile on your face👍 Nice work!
I was all pumped up for squats last night and then this morning I was oooof. The OH work definitely came back to haunt us.
Did the class wod today (30’ amrap team workout, nice easy movements), then started squatting, but it didn’t feel good, so stopped and called it a day.