Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Row
20 Banded Face Pulls
100-Foot Double Kettlebell Overhead Carry
10-15 Push Ups
100-Foot Double Kettlebell Front Rack Carry
A.
Complete for time:
30 Burpee Ring Muscle Ups
*Modify with Burpee Bar Muscle Ups or Burpee Chest to Bar Pull Ups
B.
Four sets of:
Strict Press x 8-10 reps
Rest as needed
C.
Every 4 minutes, for 20 minutes (5 sets) of:
15/12 Calorie Row
15 Thrusters (115/85 lbs)
15 Chest to Bar Pull-Ups
D.
Four sets of:
Dumbbell Bench Press x 10-12 reps
Followed by..
20-25 Banded Pull Aparts
Rest as needed
Athlete Notes:
Pull – push – pull. Grip and rip on the rower. Hang on and try to go unbroken on the thrusters. See what you have left in the tank on the chest to bar pull-ups. Your goal should be less than 45 seconds on the row, with transition and the 15 thrusters, be around 1:30 on the clock, and then knock out the chest to bar in 1-2 sets to take you right around 2 minutes or less. Keep it a 1:1 work:rest as best you can!
A. Burpee pull-ups 5:34
B. 100
C. Done with reg pull-ups. Rounds between 3:10-3:40
D. Done
Warmup done
Back squat heavy single – up to 173Kg
A. Done with C2B, no room overhead – 3:08
B. 43Kg for all sets
C. Skipped; short on time.
D. Done with 30Kg DB
Warm up: done
A. 11:48
B. 65/95/115/135 lbs
C: 2:27/2:29/2:34/2:36/ and 3:05
D. Done
Warm up done
A. 3:42, burpeee pull ups
B. 4×10 at 65. This was sneaky after the burpee pull ups🙃
C. Modified to-
12 cal row, 10 thrusters 65lb, 10 C2B. All rows completed within time cap with approximately 40-45 sec rest.
D. Done w/35lb DBs and band
A. 7:26. 30 Burpee Bar MUs. Only failed the last rep.
B. Strict Press: 65x9x2, 70#x8x2
C. Skipped.
D. 4 sets done. 12 DB Bench Press @ 35#, 25 Banded Pull Aparts. Also included 3 sets of 8 Snow Angels for the scapula.
This is normally my rest day, but I’m on fall break. I took it easy today to prepare for the rest of the week.
Warm up ✅
A. 2:15 w/ C2B didn’t have headroom for MU
B. 135/140/140/140
C. 1:37/1:33/1:36/1:50/2:05
Thrusters UB
C2B ub, ub, ub, 11-4, 11-4
D ✅
Warm up done
A) done with bar mu
B) didn’t do
C)
200m run
12 double dumbbell th 50lbs
12 box jumps
Done ✅
D) ✅
Have a great day!