Primary Strength Session
A.
Every two minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 94-97% of 1-RM C&J
B.
Every 4 minutes, for 20 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 7 reps @ 60-70% of 1-RM Clean & Jerk
*Set 2 – 7 reps @ 60-70%
*Set 3 – 7 reps @ 60-70%
*Set 4 – 7 reps @ 60-70%
*Set 5 – 7 reps @ 60-70%
C.
Five sets of:
Push Press x 3 reps
Rest 2-3 minutes
Build to a 3-RM push press.
Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (225/155 lbs)
8 Strict Handstand Push-Ups
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
20 Kettlebell Swings (32/24 kg)
30 Double-Unders
Rest 4 minutes, and then…
C.
Complete as many rounds and reps as possible in 6 minutes of:
2 Legless Rope Climbs
12 Overhead Alternating Reverse Lunges (135/95 lbs)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Option
Every 8 minutes, for 24 minutes (3 sets), for times:
Row 1000 Meters
10 Muscle-Ups
20 Push Press (175/115 lbs)
strength
a. gave the jerks a miss to save my wrist, done at 132.5kg
b. 85kg for all set, all UB tng
c. skipped
primary conditioning
a. 4+1 rxd
b. 3+2 rxd
c. 3+1 rxd
aerobic gymnastics
mod to 25kg dumbell push press
6:16/6:10/5:56
One long session – did not do the push presses because I wanted to be functioning for the conditioning and since gymnastics are already my weakness my upper body needed to be working some what. haha A) My jerk needs a lot of work and a lot of love so I stayed at 85% and worked on perfect mechanics all sets done @ 150# B) Felt VERY strong and fluid which is not normally the case for my barbell cycling. Worked in between 60-70% as prescribed. (105,110, 115, 120, 125) Conditioning – A) 3 + 2 hspu (hspu need constant… Read more »
Primary Strength:
A) 2FS + Jerk: 185/185/190/195/195(f) They were all supposed to be 195#
B) C+J cycling, 7 reps: 125/125/135/135/135 – hard!
C) 125/135/140/145/155
A) 4+1
B) 3+14
C) 3 + a few seconds looking at the rope.
EMOMx12
2 front squat +jerk @185 (97%)
Barbell cycling
5Rounds @55% =105pounds
Push press
85×3 105×3 115×3 125×3 135×3
I did the emom from last week
Every 4min for 28min
Run 400mts
10 Push press 75#
5 muscle up
Got 6 sets in, and missed the last set ( got 2 ring muscle ups!)
Front squats plus jerk all done with 205. No misses. Barbell cycle 135 easy. No touch points. :23 140 easy. No touch points :20 145 no touch points. :23 150 no touch points. :25 155 toughest one by far. :40. I think. Push Press x 3 135 155 175 180 185×1 Did the workout team style w my training partner. Still really under the weather 🙁 Need to take it easier I guess. Been sick with this cold a little over a week now. 3 rounds. Follow the leader style 1000m row 10 sbmu unbroken each round 20 ghd su… Read more »
Today fricken hurt. That’s all.
Haha it was a fun day!
Today wasn’t fast or pretty, but it was done! Lol. Conditioning needs to come back fast ? Primary Conditioning A. 4 rounds B. 2+21 grip melted and so did my lungs! C. 2+1 working on my confidence in tackling rope climbs more quickly. I stand and stare for too long! Extra gymnastics conditioning- done Modified to 500m row 10 MU 10 push press Primary Strength A. Front squat + jerk: 195(failed jerk)/ 175/185/185/195/195 still working back up to proper percentages B. All sets at 135 (60%) I knew the weight wasn’t happening today, so my focus was on making each… Read more »
????
Strength:
A. 280. Failed 3 of the jerks.
C. Worked up to 245
Conditioning:
A. 4+1
B. 4+13
C. 4+7
4+13!?
S1
Gymnastic session
5:44 – 6:13 – 6:24
S2
2 Front Squat + Jerk
305 – 335
Barbell Cycling
205 – :18 and :19
225 – :27 and :29
245 – :41 (4 + 3 singles)
No way I had 245 for 7 after everything else before.
No Push Press. Shoulders were smoked
Conditioning session
3 + 9
3 + 27
3 + 1
One big session today so cut a set off my barbell cycling and push presses!
A. FS + J
215/225/225/230/235/240
B. C&J
145/145/150/155 (got a little sloppy on that last one!
C. 165/175/185/195×2
Conditioning
A. HSqC & HSPU
5+5
B. TTB-KBS-DU
3+11
C. LRC + OHWL
3+2
A. 205,205,205,205,210,210
B. 130, 130, 145, 150, 155
These took around 28 to 40 sec
C. Ended at 175 for 2… I kept getting off rythym.
Metcon:
6+3
3+12
3+10
I did regular rope climbs because my elbows hurt so bad…
Primary Strength Session
A. 2 Front Squats + Jerk @ 94-97% of 1-RM C&J: 80-82,5-82,5-82,5-82,5-82,5kg. Felt good!
B. Will do the barbellcycling tomorrow
C. Build to a 3-RM push press: 52,5-57,5-62,5-67,5-72,5kg
(72,5kg is my old pr for 1RM so I guess I’m stronger that that now:)
Primary Conditioning Session
A. 4rounds+ 2reps (Cleans: ub/2+2/2+2/3+1/2 . HSPU: ub/ub/5+3/3+3+2)
B. 3rounds + 17reps (T2B and DU ub. KB-swings as full swings: ub/12+8/12+8/7
C. 3rounds + 1rep (OHreverse lunges: ub. Ropes got tough fast, pumped in forearms…)
Strength:
A. 195# failed last two sets.
B. 125 for all sets
C. 125/145/155/165/175(fail 2nd rep)…165 was my 1RM before today 🙂
Conditioning:
A. 3 + 6 RX
B. 2 + 15 RX
C. 2 + 5 used legs for rope climbs.
had a really hard time finding any intensity for anything today..body is tired.
You PRd your push press then hit it for a double?! Awesome!!
Yep! Thank you:)
Comp workout
A. Built to 295 (90%) , failed 305#
B. 165#
9:59 (1 miss, 3 stumbles)
C. 300#
D. 8:36
Hit the barbell cycling stuff earlier this morning sets at 165/165/185 for final 3
Primary coditioning…
A. 6 rounds (did power clean from floor…hang hurts too much and so does squat clean.)
B. 3 rounds plus 21 reps…
C. 3 rounds plus 1 rope climb
Gutted I didn’t get time for the gymnastics/aerobic Condish today before coaching…that combo of rowing and mu,s is just what I need! May try and find time for that next week as I’m keen to do it.
Primary Conditioning:
A. 4+1
B. 4+5
C. 5+2 Kept it light and did 2 strict muscle-ups as we couldn’t use the ropes
Strength-
Hit my 95% for front squat Jerk! Sweet
G2oh all done at 60%
Push press up to 225
Had more but shoulder was bugging me
Con-
1st emom
3+2
2nd emom
3
3rd emom
3+8
Had no go today, had to coach late last night and early today so body was tired
Primary Strength A. 2FS + Jerk @97% (92kg) made all ? B. G2O cycling 2 sets at 125# (60%) 26 sec each 3 sets at 135# (65%) 41, 36, 33 sec. I held on to the bar but there was a lot of stopping at the top C. 5×3 push press 105#, 135, 155, 160, 165x Primary conditioning A. 4+2 B. 3+7 C. 3 (13′ rope so I started from my knees. That was hard! Maybe cause I haven’t climbed a rope in a long time, but I didn’t climb for years after gymnastics and I was still good at… Read more »
2nd Session – Primary WL A. 2FS+J= 285 for all sets no misses today, kept the wt below the prescribed %s bc I have really been struggling with this complex the last few weeks and I wanted to hit some consistent reps B. BB cycling (all clean and jerks); -185×7 -195×7 -205x7x3 (5, single, single) C. PP 3RM= 245 **Calling it a day here, left trap is really angry with me, pain going up into neck and shoulder- this happens sometimes with a lot of shoulder stuff, it goes away quick with rest, should be fine as soon as tomorrow.… Read more »
Spend some time on mobility tonight as your second session. Hopefully ups feel better tomorrow!
A. Hit between 171-176.5#
B. Did 3 sets every 3 minutes at 110#. This is getting harder to stay fast. Only dud 3 sets cause I wanted to get some conditioning in cause I can’t do any tonight.
C. Hit 150# x 3, 145# was my old 1-RM. I attempted 155# for 2 and failed third. Then went for 160# for 1 and got it!! https://instagram.com/p/BM9hOaSAbEp/
A. 3 + 1. Overall happy with it cause I didn’t think I’d use 155# but did.
B. 3 rounds even. Didn’t have time for more.
Standing bench press…:)
Stay back on those heels, dip straight and drive straight up not forward.