Primary Strength Session
A.
Build to today’s 3-RM Pause Back Squat @ 33X1
These are standard Olympic squats (high bar). Pause 3 seconds in the bottom position, then explode up. Compare your results to last week’s low bar back squats.
B.
Every 3 minutes, for 6 minutes (2 sets):
Stiff-Legged Deadlift to 2″ Deficit x 12 reps @ 20X1
These should be light and controlled – keep working on internal torque to activate the hamstrings. Stand on a 2″ platform (plates can work), and allow only a soft bend in your knees. If you lack the required mobility to do this drill, remove the deficit, or even elevate the weight, but the idea is to start the pull closer to the end range of your hamstring mobility. Grip the platform with your toes and think about creating some internal torque as you separate the barbell from the floor. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.
Primary Conditioning Session
Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 20 Double-Unders + 10 Toes to Bar
Minute 3 – 10 Hang Squat Cleans (115/75 lbs)
Immediately followed by…
For time:
30 Burpee Box Jump-Overs (24″/20″)
60 Double-Unders
30 Toes to Bar
30 Hang Squat Cleans (115/75 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.
Strength Accessory Option
A.
Three sets of:
Landmine Row x 8 reps @ 2111
Rest 10-15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed
B.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Running Endurance Option
Four sets of:
600 Meter Run
Rest 1 Minute
200 Meter Sprint
Rest 2 Minutes
B. 185.
C. Done. All ub.
C1. 6:44
PM Session
Yesterday’s gymnastics skills/warm ups that I missed
Strength Accessories
A. Done, light rev hyper
B. Done 3kg DBs
Yesterday’s Chinese rows 3×8 @75kg
also added in 3×10 GH raise
Primary Conditioning
Halved all movements except double unders.
For time: 4:48 (15BBJO, 60DU, 15 TTB, 15 HSC)
Feel my conditioning has fallen away ALOT since not doing any for 2-3 weeks. Aiming to build it back smart but may have scaled this too much. Body is feeling good which is a plus.
All part of the process. Glad your feeling healthy and adjusting accordingly to build back up.
Primary Strength Session
A. 3-RM Pause Back Squat @ 33X1
185# (same as low bar back swuat from lasti week)
B. 2×12 Stiff-Legged Deadlift to 2″ Deficit @ 20X1 @105#
Primary Conditioning Session
EMOMx21 all minutes completed✅
For time: 8:05
30 Burpee Box Jump-Overs (24″/20″)
60 Double-Unders
30 Toes to Bar
30 Hang Squat Cleans 75#
Strength Accessory Option
B.✅
Primary Strength Session :
A. 315# (7# more than last week)
B. 225#
Primary Conditioning Session :
Emom done RX’d (BBJO done under 40sec,DU + T2B done under 30sec, Cleans done under 30sec)
For Time – 12:39
Finally after 4 months I was able to RX a wednesday emom!!!! Super pumped about this… been my goal since I started the program!
Strength Accessory Option :
B. Done w/ 8# DB’s
Yeah dude!! Awesome work!
Strength
Worked up to 295 legs are weak I totally rely on bounce 90% of the time
Loved loved loved IT work after squats kept my energy up
Didn’t have much time after those two
So I did
Strength accesories
A and B
And for a workout I just did the second part after the emom.
Didn’t see my exact time but it was 12:30 or :40 something
Have you seen a difference since incorporating IT work?
Yeah I have a buddy I work closely on it with that spent time with Julien in Venice. He’s really bright and has been walking me through it, I feel like it’s a big reason why my shoulders and imbalances have been improving st the speed they are with the less time I have now
Stiff Deads: 155-175-185lbs. Felt that stimuli. 3x: 8 x Tempo Landmine Rows w/ 45lbs on the bar. Rest 15 20 GHD aback extensions w/ 25lbs plate. (Ouch!) Did yesterday’s OHS &a Bar MU Metcon: Had to setup my Barbell and Bar for MU about 40ft away from each other due to gym height, and how crowded the gym was. Can only do Bar MU on one bar without hitting the ceiling. Got 2 Bar MU after the round of 12 OHS. OHS felt solid af and all unbroken. Bar MU felt surprisingly good too for NEVER doing them. I used… Read more »
AM Session
Primary Strength
A. Tempo pause back squat upto 110kg, kept it light
B. Skipped
Conditioning
Heavily modified
Emom 21
1. 15 cal AB
2. 20 DU + 10 shspu
3. 18 cal row * was going to do 20 but can’t reach forward as far as usual
Then @21:00
FT:
45 cal AB
60 DU
30 shspu
54 cal row
9:20
Busy day, short on time.
Did the EMOM and got out of there.
Those 30 BBJO would’ve been slow had I kept going though.
Still got the most fun part in 🙂
Primary Strength
A. 335
B. 185/205 (form felt good, could go heavier next time)
Primary Conditioning
21 min EMOM – DONE
For time – 9:26
Midline Strength Accessory (made it up)
5×5 bear hug atlas stone FS @ 95lb w/ 3sec pause at the bottom, was a little light, will try 135lb stone next time
Nice work Adam!
Thanks Tino! Body felt much better today.
Primary Strength:
A. 190# (5# more than low bar)
B. 135# (too heavy) / 115#
Lower back is a little tight from yesterday’s deads
Primary Conditioning:
21 min EMOM – done RX
Round 7 chewed me up & spit me out.
+ For time: 8:51
*real grinder. Stuck to sets of 10s on t2b & hang squat cleans for this
Strength Accessory:
A. Landmine row w/ 27.5# on a 35# barbell
Reverse hypers w/ 140# for first two sets, 120# for 3rd set. These were tightening up my back.
B. DB complex done w/ 2.5# plates
Nice work on the emom!!
AM Sesh
Primary Strength
A. 190# fail at 200# (5# less than low bar)
B. Done with 45kg
Strength Accessory
A. Done with 45# bar and 60# on bar
90# for reverse hypers
B. Holds and lat raises with 5# DBs, ouch.
PM Sesh
Running about to do
(Wanted to do EMOM but Rainger said no since I haven’t ran in seven months and since my HRV was lower than usual he wanted me to keep the volume light)
Yeah! Good to see you back running, just be smart!
Thanks! That’s why I cut the meters today ?
Session two
Ski erg:
2:28.7/44.0
2:27.3/42.5
2:28.5/42.3
2:26.0/43.3
Mobility
Primary strength:
A. Tempo back squats up to 135lb, 10lb higher than last weeks low bar squats
B. Stiff legged deadlifts w/ deficit @115lb
Primary conditioning:
Emom missed two rounds, did 5 bbjo, 7 t2b, 55lb
For time: 11:55, used 55lb and everything else as is
3RM Paused Back squat @ 225#
Stiff legged DL @ 95#
EMOM – All complete
For Time – 6:14
3 days in a row of posting!
All the burpee box jump overs ??
Haha what would a day be without them?!
Very impressive time!
Thanks Ryan!
S1
Emom done
For time part
5:50 to many fumble in du x3 times I think
T2b 20+10
Clean 17+13
Then strength program d3 w1
S2 did
50 -40-30-20-10 wall ball 30lbs
10-8-6-4-2 muscle ups
Buy out
30 cal assault bike
Then some rowing
Primary conditioning done
That was fun
For time portion took me 10:34
Dropped bar to many times and burpees were to slow just broke. I broke mentally at the end should have been quicker.
Done rx
Back squat 315
Stiff leg dead lifts 135
A) 3RM BS #335
B) #95 really worked on form/ mobility
EMOM done took 3 min rest so I guess it would be a an 18 EMOM.
Met-Con time 8:28 pretty smoked didn’t do any accessory work.
Rest up and eat well!
S1
Running
1 – 2:27/:38
2 – 2:27/:39
3 – 2:30/:39
4 – 2:30/:38
S2
Back Squat x 3 @33X1
395
Stiff Deadlifts
225
Really felt my hamstrings on these with the fast upward tempo
EMOM done
First 7 rounds went great.
30-60-30-30 stared at 21:30
7:05
Solid day dude!
Thanks coach !
Primary Strength
A) 345. Body felt awesome here. Brought my stance a little narrow as of late; feels great.
B) 185, 235. Awesome.
Primary Condintioning
8, 20+8, 8. Held on through the 30 minute EMOM. Couldn’t bring myself into the for time part. Getting there.
Strength Accessory
A)45, 50, 50 on landmine, 190 on reverse across.
B)10#db’s.
Yo man it was a 21 min emom lmao. Did you mean 21 or 30
Definitely did 30. Once I got 21 minutes in the thought so doing larger chunks made me feel like vomit so I just continued the emom for 9 more minutes for the volume accumulation. Been helping a lot. I’ll stop being a pansy one of these days.
Hahaha oh! Bro, honestly I thought I’d fall off when I started right into 2nd portion but I didn’t. It’s all mental and reallly.. the toughest part is starting it. Once you do a couple burpee box jump overs your mind is already like “okay here we go again”. Getting past that barrier didn’t happen to me until recently CJ said something to me about “actually wanting it”. You have to put yourself in that dark place and just push through it. One of the biggest skills in crossfit, I believe more important than being able to snatch some monstrous… Read more »
Yeah man! I love the >5minute stuff, but my tolerance for pain drops off pretty fast. No doubt these longer emoms have been a huge benefit for that. I’ll have you in my head when next week rolls around. Accountability.
Yeah man, right on. Let me know how it goes next week. If it was easy everyone would be doing it. This stuff ain’t easy. You got it man!
Hot damn. What’s your backsquat max??
Hit 405 in March. Seems inevitable I fuck something up before max out day since jumping on board here. Definitely feeling strong as shit though; high percentages feel like mid percentages now. New PR’s coming up.
Looking strong! Now you need that little push to finish those emoms. Keep up the good work!