Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Windmill x 5 reps each side
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Pause Split Jerk x 1 rep
(pause for 2 full seconds at the bottom of the dip, then drive and jerk and hold for 1-2 seconds in the receiving position)
Work as heavy as you would like, but keep the focus on PERFECT mechanics.
C.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps
*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%
D.
Build to today’s 4-RM Dumbbell Z-Press
L-seated position on the floor, sit tall, and make sure your elbows stay out to the side and in line with your hips and shoulders at all phases of the lift.
Followed by…
Two sets of:
Dumbbell Z-Press x max reps with 90% of today’s 4-RM
Rest as needed
Primary Conditioning Session
A.
Every 45 seconds, for 3 minutes (4 sets) of:
Tempo Ring Dips x 2 reps @ 45X5
Followed by. . .
Every minute on the minute, for 2 minutes (1 set) of:
Interval 1 – Catch Position Dips
x 20 reps
Interval 2 – Single Arm Hang from Bar
x 30 seconds (each arm)
B.
For time:
80 Calorie Row
60 Wall Ball Shots (20/14 lbs to 10′)
40 Pull-Ups
20-Meter Handstand Walk
10 Strict Handstand Push-Ups to 8″/6″ Deficit
20-Meter Handstand Walk
40 Pull-Ups
60 Wall Ball Shots
80 Calorie Row
C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 45 seconds
100-Foot Yoke Carry
Rest 3-4 minutes
Goal is to establish heaviest load you can shoulder and walk 100-feet.
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
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds
Assault Bike Conditioning Session
Every minute, on the minute, for 34 minutes:
30 seconds of Assault Bike @ 70-80/60-70 RPM
Rest 30 seconds
A) done
B) split j pause – up to 115kg
C) power clean up to 110kg
D) 30kg done z press (35kg fail)
Primary
A) done
B) 24:12
C) done rope pull
No yoke so heavy oly bar (180kg)
Primary Strength
A. Skipped
B. Pause Split Jerk – 155/175/185/185/175/175 (feet were a bit off today from lack of practice so dropped weight)
C. Power Clean – 145/165/195/205
D1. Z-Press 4RM – 50#
D2. Z-Press Max Reps – 13/11
Aerobic/Gymnastics Skill (7/31)
Subbed in C2B for Ring Muscle Ups
5 rounds completed
A. Done.
B. 225, 235, 245, 255, 265×2
C. 195×2, 225×2, 235, 245, 255, 265×3. Pr is 290, 265 is the most Ive hit sincd the knee.
Z press. Our 60s and 65 were blocked by all the boxes, so just dis reps with the 50s.
Conditioning
20:32. That last row was gross. Its too damn hot.
Strength:
C.
75/75/85/85/100/100/105/105/110/100
Class WOD 1RM Back Squat: 180kg (15kg PB)
Primary Strength: A. Done *13kg KBs for windmills B. 85/95/105/115/125/135 C. 95/105/115/120/130/135/145×4 sets D. Built to 35# DBs (same as my 6RM) *attempted 40# DBs but struggled getting them to my shoulders and wasn’t able to press. 2 max rep sets @ 90% = 8 reps, 8 reps A. Gymnastics Skills: done B. 30:40 *row 1 = 5:20, row 2 = 5:48 * wall balls in sets of 20/pull-Ups in sets of 10 Subbed HS walk for Handstand marching x 50 reps and subbed SHSPU w/ box HSPU to 6″ deficit C. Did 3 sets instead of 2 due to… Read more »
Strength:
A: done
B: 198/220/242/253/264/275
C: 175/194/207/220/235/251/264/264/
275/280
D: that seated position bothers my back, did 50 for 4RM, stopped there
Conditioning:
35:41, not one of my better efforts, no urgency, I did get all 10 shspu at 6″ but took too much rest overall, trying to build that engine
Pause SJ- up to 155 and stayed to work on mechanics
PCs-matched PR at 170 x2, 175x 2, then one at 180 ?? Gotta love that!
Condo A and Emom then had to head to work!
Yup, you definitely gotta love that! So your 1-RM has to have gone up!!
One session then coached.
Chest rehab work
A. Split jerks with pushes 185/235/255/275/305/305 (no misses)
B. Power clean doubles (dropped and reset on each) 215/215/250/250/280/280/300/305/320/330(1 PC and second was a squat clean..) 330 is my 1RM. No misses.
Primary Conditioning
23:10
Deficit SHSPU were a grind same with the wall balls.
Welcome back dude! Well at least to the Athlete Blog.
Primary Strength Session :
A. Done
B. Up to 245#
C. 275# x 2 and 286# x 1 (6# PR)
D. 50# x 4 and 60# x 2 (PR)
45# x 10/12
Primary Conditioning Session :
A. Done
B. 32:07 (3 sHSPU @8″ then other 7 @6.5″)
Felt smooth and fast on this metcon but hit muscle fatigue on sHSPU.
Strength Accessory Option :
A. Subbed strict pull-ups instead of split squats & 55# Landmine Rows
Strong work today dude! Congrats on those PR’s!!
Primary strength
B)165/195/215/235/255/260(couple misses @265. End on good note)
C)175/205/235/245/250(this is where everything fell apart)
D)4-6-8-10 kb z-press with 53’s
Primary conditioning
A)done
B)22:34 (too many breaks on pull ups) *2″ deficit
AAB Intervals. Just rude, like my feelings are hurt
353 total calories
Haha assault bike is getting personal now 🙂
Session 2
Primary Strength
A. Done
B. Pause split jerks
70/80/90/100/110/120kg
C. Skipped
D. 4rm DB z-press @30kg
Then max reps @90% 11/10
Conditioning
A. Gymnastics skills done
B. Skipped
C. Just hit the rope pulls, 45kg + prowler
Strength Accessories
Done
4x:
Tempo Snatch Romanians: 165lbs for all.
Rest 60
Tempo DB Press: 40lbs for all.
Rest 60
Waiter/Farmer KB: 53lbs in the air, 70lbs farmer.
3x:
Tempo GHD Back Extensions w/25lbs plate x10.
Rest 60
2 Min Banded March w/ 40lbs Ball.
Did the MU/HSPU one from yesterday. Finished minute 5, got 6 MU and 4 HSPU into the 6th.
I blame all the other arms stuff. I’m usually better at both of those things.
Strength
A. Done
B. 225-235-245-255-265-275
C. 185-205-220-230-245-260-275-285-290-295
Conditioning
A. Done
B. 29:04 Only 4″ deficit on SHSPU, but glad to actually be hitting a deficit now
Primary Strength Session
A.✅
B. 6x 1 Pause Split Jerk @145#
C.Power Clean
*Sets 1-2 – 60-65% ✅
*Sets 3-4 – 70-75%✅
*Sets 5-6 – 80-85%✅
*Sets 7-10 – 90% ✅❌✅❌ failed second power clean
Primary conditioning
A. ✅
B. 34:15
Did 5 HSPU @6″ then had to lower it to 4″, took me too long.
Session 1
A. Done
B. Up to 185
D. Up to 45, 6&6 at 40
Session 2
C. Done off 185, up to 175, couldn’t hit it for a double. Squat clean on the second rep of the last two sets ?
Session 3
Conditioning
A. Done (love the tempo dips)
B. 29:19rx
A. Done
B. 275, 295F
C. Sets 1-2 215
Sets 3-4 245
Sets 5-6 285
Sets 7 300
Set 8 300
Set 9 305
Set 10 315×1
Strength accessory
53kBs for split squats
45/55/55 for landmine
Primary conditioning
21:58
1 PM Session
Primary Strength Session
A. Done
B. 225/245/265/285/300/315
C. 185/195/205/215/225/234/245/255/265/265
D. 4RM Z press @ 70lb each hand (light)
then 14 and 12 reps @ 60lb each hand
Primary Conditioning Session
B. 28:18 (8″ def SHSPU on parallettes, woof…no gas after second round of 40 pu)
C. make on Thursday
A. Done
B. Built to 300# with pause, didnt feel great on these strength isn’t where it was prior to Regionals
C. Built to 285 and hit that for 1 power and 1 squat
D. 65# 4RM
90% at 55# 1-10reps
2- 8 Reps
Primary Conditioning
A. Ring dip work done – First time they felt good since tearing
B. 21:01 Rx
C. 4 plates for the pulls
550# on the Yoke
Session 2
Made up the rowing endurance from yesterday highest 590m- lowest 570m
Conquered your fear of dips 🙂
Session 1
Assault bike Conditioning
430 cals
AM Sesh
A. Done
B. 105/115/125/135/145/155
C. 105/115/125/130/140/150/155 (only got 1) /135
D. Up to 40# DBs for 4RM
90% / 35# DBs – 6/8 reps
Accessory
18# KBs x 2/ 26# KBs
35# bar for land mine
PM Sesh
A. Done
B. 34:39 RX….. ouch. First reading this I thought the HS walk was 20′ but nope… 65′ it hurt?