Primary Strength Session
A.
Five sets of:
Tempo Front Squat x 2 reps @ 51X1
Rest 2 minutes
Build to something heavy for today, but maintain a strict 5-second descent, pause for 1 second at the bottom, then drive up as fast as you can.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Blocks x 2 reps
(starting height of barbell should be just above the patella, drop and reset after the first lift)
Build to something heavy for today.
C.
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 92%
*Set 8 – 1 rep @ 94%
Rest 2 minutes between sets.
D.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 8 reps @ 30X1
Rest 45 seconds after each leg
L-Seated Legless Rope Climb x 1 rep
Rest 90 seconds
Primary Conditioning Session
For time:
30 Calorie Row
12/9 Bar Muscle-Ups
40 Wall Ball Shots (30/20 lbs)
12/9 Bar Muscle-Ups
30 Calorie Row
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 Skills Option
A.
Five rounds, not for time, of:
20/12 Calories of Assault Bike
4/3 Strict Muscle-Ups
100-Foot Handstand Walk
2/1 Legless Rope Climbs
B.
Two sets of:
60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
Rest as needed
followed by…
One set of:
Hang to L-Sit from Rings x 50 reps @ 2111
(keep all reps smooth and controlled following tempo prescription)
Condo:
7:58
A. Skipped squats. Would have been 3rd day in a row
B. Cleans to 180#
Split jerks to 215
Metcon
8:10 bmu ub wall ball just got heavy
Tempo FS 275
Cleans up to 275
Split jerks up to 305
Bulgarian split squats at 115
Conditioning 7:08
Should be my last day of having to post late.
A. 255, 255, 275, 295, 300
B.225, 225, 235, 245, 245, 245, 255, 255
C. Only worked up to about 240, and stopped. Shoulder was feeling a little off.
D. Done
Primary Conditioning
A. 6:28
5x – 20 cal, 4 strict mu, 100ft hsw, 2 legless – Done.
PM Session
Conditioning
6:38
Then gymnastics part B & C
D-Bulgarian squat w 65 & L sit rope climbs done
Conditioning: 8:45
28/02 A)Tempo FS built to 70kg no belt nor sleeves (was still feeling quite sore on Monday so skipped workout then + it´s that time of month that always gets my back 🙁 ) B) E2 x 8 built to double 75kg but right below knee (my 1RM is 80 from floor, so veyr happy hitting this 🙂 This was with belt tho..) C) Hit all %, last rep at 94% 75,2 -> 76kg felt solid! D) First time doing L hold legless ropeclimbs, no problem.. The b.split squats were nice and heavy tho 🙂 Skipped Conditioning as my body… Read more »
Sounds like it could be nutrition and lack of glycogen in muscle stores. I would recommend writing a food diary then seeing a nutritionist if you feel there is an issue.
Ok, will do! Many thanks! ???
Primary strength:
A. Tempo front squats built to 115#
B. Clean off the blocks 110#
C. Split jerks 95/110/115/ couldn’t hit anything after that
D. Split squats done, then did L sit holds
Legs were feeling better but chest was wrecked from bench yesterday
Primary conditioning:
8:57, 20 cals on row, 3 bar mu, 14# wallball
AM Session
gymnastics part A done
Strength
A. upto 110kg
B. upto 120kg
C. all % hit upto 140kg
D. done
Strength
A. 275,295,305,320,335 1+1
B. 225,240,250,260,270,280, 290F. Didn’t use blocks. Pulled bar to patella.
C. 225,265,285,300,320, 340F, scratched last 2 sets.
D. Done
Conditioning
A. 8:40. Couple no reps early in wall balls threw me off. Rowing improvement.
Session 1
A. Up to 205
B. Up to 180
Session 2
C. Done off 205 – No misses
Conditioning
8:56rx UB mu (went to a 10 ft target…I think I remember this being standard?)
D. Done with 55lb
Always 10ft!
Solid work today!
A. Front squat. 225/275/345/375/400 B. Built to 265. Still working that block position. It’s a different animal C. Built to 230 with triples then hit 230 for 4 triples. This is the heaviest I have went overhead since surgery! All felt great. Solid overhead, crossover symmetry has helped a lot with my shoulders. D. Primary Conditioning. Switched the bar muscle ups for 15 strict pull ups. Still can’t do much kipping gymnastic work. 7:08 E. Did upper body and shoulder PT 3 rds of 10 strict pull ups (unbroken) 10 strict dips (toe spot) 60 second handstand hold. First time… Read more »
Dude, you haven’t lost much across the board. Impressive!
Thanks man, sometimes I feel like I can lift more but I have to pull myself back and think about the long game instead of the short term goal. My plan is to come out this surgery and PT stronger and better than I was before.
Primary Strength:
A: 245/265/285/305(86%) & failed 325
B: 185/205/225/235/245/255/265/275(90%) Most I have ever done from blocks.
C: 3-175/3-205/3-220/2-235/1-250/1-260/1- 270/1-280
D: skip ✖️ no time
Conditioning:
A: 8:26 ✅ really happy with this. Pushed the row pretty hard about 1:10 both sets. BMU both sets 8/4. WBS went 20/11/9.
Skills Option:
B: Core work done ✅
Last two weeks of training have been great dude. Keep it up!
2nd sesh dropped in on regular class
-lots of T2B and HSPU
-it was great, needed this to put things back in perspective to remember why I started doing all this in the first place
Always fun jumping into a class. Whats lost your focus? Has the Open sidetracked you?
How much time do you have? lol- yea I put a lot of work into doing well this year in the Open (goal was to qualify for Regionals) and I mean you saw the work, I trained my ass off, multiple sessions a day, dialed in my nutrition, recovery. I mean I haven’t even had a drink all year! Every single Friday and Saturday night spent at home (usually alone bc all the normal people were out having fun) going to bed early so I could recover and get up early to train the next day. Just sacrificed so much… Read more »
It’s week 1. There are 4 weeks to go and plenty to play for.
Have you read Invictus Mindset? If not I would highly recommend it. Discover your why to keep yourself centered.
Yea i get that (knew you’d say that). So I ordered the Invictus mindset book a week or two ago and it still has not arrived yet…
Strength
A. Worked up to 215
B. Up to 215
C. 155/180/195/210/220/235/240/245
Hit all these lifts but definitely felt a little funky. Right hamstring (which is my front foot on the jerk) is super tight from 17.1 so it made it a bit of a struggle to get it out in front of me.
D. Skipped due to hamstring and time
Conditioning
7:16
BMU all UB, wall balls 24/16
Gymnastics part B done
A) 185/225/245/285/300 rough no support
B) 155/175/195/215/235/245/255/265
A month ago I was not even cleaning this for a single
C) 195/225/240/255/275/290f (shut it down) core is done from other strength work.
Hit 385 for 5 on BS
D)
45 the whole time
Back raises
Front squat up to 265
Cleans up to 265
Jerk done at perscribed weights
Con 7:54 rx
Some of the aux. Only core work
Evening session
Hip rehab work
Primary conditioning: 6:59
Little sluggish today and not much time (daughter had open house and a program tonight so had to get done early). Back is still tight as well, so everything was off feel. A. Tempo squats: up to 170 … that 5 sec count is death! B. Hang cleans x2 – up to 195… took a big breather so probably more like 2 singles at 195. Surprisingly good based on how I felt and no belt today! C. Conditioning: 9:23 Just set some goals on the individual parts and did a good job hitting them! 30 cal row- goal >1100 cal… Read more »
Session 2 A. 5 rounds not for time done Took my sweet time, chest is pretty destroyed from bench yesterday for some reason. About 41 minutes lol strict MUs all UB. 50ft segments UB on HS walks. Bike between 1:01 and 1:13 got faster each time but didn’t go too hard on it. B. Planks done with no stops, 4 min straight 15+10+10+10+5 on hang to l sit. We were just supposed to hand and raise our legs to l sit position? Disappointed by the 2nd time extension, would’ve definitely rested today and yesterday and hit it tomorrow again if… Read more »
Correct, hang then raise your legs to an L-Sit position.
I wouldn’t concern yourself with 17.1 as there will be many people in the same boat with regard to having trained and unable to repeat. Focus on getting yourself ready for 17.2!