Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Bike or Row
50 Foot Suitecase Carry (Right Side)
5-7 Single Arm Dumbbell Thrusters (Right Side)
50 Foot Suitecase Carry (Left Side)
5-7 Single Arm Dumbbell Thrusters (Left Side)
20 Russian Kettlebell Swings
A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean
B.
Every 30 seconds, for 2 minutes (4 sets) of:
3 Hang Power Cleans @ 50% of 1-RM Clean
Followed by…
Every 30 seconds, for 2 minutes (4 sets) of:
3 Squat Cleans @ 50% of 1-RM Clean
5 Lateral Burpees over the bar
C.
Every Minute, on the minute, for 28 minutes (7 sets) of:
Station 1: 30 Double Unders + 15-20 Wall Ball Shots (30/20lbs to 10′)
Station 2: 6-8 Ring Muscle Ups
Station 3: 20/15 Calorie Assault Bike or Row
Station 4: Rest
Athlete Notes:
In today’s EMOM we’re working on fatiguing your shoulders and then seeing how well you can jump up on the rings. Station 1 should essentially take you the full 60 seconds, take one or two breaths, then jump up and knock out the 7-10 ring muscle ups in ideally 1 set, but in 2 sets max. Station 3 is intended to be.a full sprint because you get a 60 second rest afterwards so let’s try to finish the calories in around 40-45 seconds. Volume accumulation is going to be high today but hang in there because tomorrow is rest day.
A. 205
B. 115 but went overtime on second part
C. Done with 25# ball, 8 ctb, 20 row
3:15-3:45 each round
warm up ✅
a. 265-285. Legs felt beat today and were moving slow
b. @155 for both
c. Done w/ 20 Wallballs, 6 MU and 20 row. All calories between :35 and :41
A. 125
B. 75lb PCL, then for the 30 sec Metcon I did 3 Cleans(unbroken)+5 reg burpees. There was no rest at all… not sure how I should have adjusted this so that’s what I did.
C. 30 DBU+10 wall balls/8 C2B/12Cal AB/REST
Warmup done
A. 105Kg x 6/111Kg x 4
B. 70Kg for all sets
Sets 1-4 – :07/:06/:05/:06
Sets 5-8 – :25/:21/:23/:22
C. Done Rx w/ 20 WB/6 MU/Echo.
A. Only 7 sets
287×3/297×2/307×2
Back starts to spasm a little again only happens with front squats thought it was better but I guess still not yet
Skipped b
C. Did something completely different
For time:
90 cal echo bike
60 dumbbell bench press(50)
30 toes to bar
60 strict hspu
30 bar muscle ups
20:35
Couldn’t jump rope, didn’t have a 30 wall balls and ring muscle ups bothered the back so that’s why I did this was fun though!
Great workout. Hope your back gets better.
It was definitely fun but those shspu were rough! Thanks it will be fine!