Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
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 16 minutes (8 sets):
Power Clean & Jerk
*Sets 1-2 – 75-80% of 1-RM Power Clean
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 95+%
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat + Jerk
Build to today’s heavy.
D.
Build to today’s 1-RM Barbell Z-Press
Followed by…
Z-Press x 2 reps @ 95% of today’s 1-RM
Z-Press x 4 reps @ 85%
Z-Press x 6 reps @ 75%
Z-Press x 8 reps @ 65%
Z-Press x 10 reps @ 55%
Perform this with as little rest between sets as possible.
Primary Conditioning Session
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Catch Position Knees-To-Chest x 15 reps
Interval 2 – Full Support Hold x 20 seconds
B.
Three rounds for time of:
400 Meter Run
10 Power Cleans (185/135 lbs)
10 Muscle-Ups
C.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes
D.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
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:
Single-Leg Hip Thrusts x 8 reps each leg @ 20X1
Rest 90 seconds
100-Foot Harnessed Sled Pull (heavy)
Rest 90 seconds
B.
Three sets of:
Supine Ring Row x 10 reps @ 2111
(get as horizontal as possible)
Rest as needed
Assault Bike Conditioning Option
Six sets of:
4 minutes of Assault Bike @ 70-80/60-70 RPM
Rest 4-6 minutes
Strength
A. Done
B. 225-235-245-255-265-275-290-300
C. 245-275-285-295-305
D. 145-135-125-110-95
Gymnastics warm-up done
Shoulder was hurting from the presses and ring work so skipped conditioning.
Strength:
1-2: 205
3-4: 215
5-6: 230
7-8: 245
FS + J
225, 235, 235, 245, 255
Barbell z press
1 RM: 135 (2: 128, 4 115, 6: 100, 8: 90 10: 75)
Conditioning:
Metcon: 15:21
Accessory work in AM on hand stand walking drills
Primary Strength Session A. – Done B. Power Clean & Jerk *Sets 1-2 – 75-80% – 110 KG *Sets 3-4 – 80-85% – 117 KG *Sets 5-6 – 85-90% – 124 KG *Sets 7-8 – 95+% – 131 & 135 KG C. Front Squat + Jerk – 160KG (Jerk PR) D. Build to today’s 1-RM Barbell Z-Press – 80KG Followed by… Z-Press x 2 reps @ 95% Z-Press x 4 reps @ 85% Z-Press x 6 reps @ 75% Z-Press x 8 reps @ 65% Z-Press x 10 reps @ 55% (All percentages hit) Primary Conditioning Session A. – Done… Read more »
A. Done
B. 120/125/130/135/140/145/150/155
C. 125/135/145/155/160(x) – caught just slightly out in front
D. Built to 90#
2@85(x) – only got 1/4@75/6@70/8@60/10@50
Conditioning:
A. Done
B. No metcon today
C. Both sets w/ 150#
D. Did 3 sets b/c turf is 75ft.
All 3 sets w/ 135#
Strength Accessory:
A. Single leg hip thrusts: first set unweighted, sets 2&3 w/ 40# (wasn’t sure if these were supposed to be done unweighted or not)
Harnessed sled pulls w/ 300#
B. Supine ring rows done
Primary Strength A) Done B) up to 295 (95%) C) up to 295 again. Almost hit 305, I feel more comfortable coming out of the clean (squat or power) for a jerk rather than front squat. Is that normal? D)185 E) Completed. Only rest was changing plates. Primary Conditioning A) Done B) 12:32 Rx. Power cleans were quick singles and muscle ups were 5/3/2 and 4/3/3 for the rest. I feel like I can go sub 12 if I clean up my transitions on MU. C) Done (3 plates on rubber floor) D) Done (3 plates on rubber floor) Strength… Read more »
Trust yourself and push the pace! You’re capable of sub 12 but you have to go into the workout with the right intention first.
Session 1
B. Done off 185
C. Up to 200
Session 2
D. Up to 105
Conditioning
A. Done.
B. 245/265/265/280/280/295/305/315F
C. 255/275/295/315/330F
D. Worked up to 155 and played with some gymnastics before I coached.
Primary conditioning
12:37 – singles on Cleans MU 5/5. Could push harder on the run
Solid work on the conditioning you’d be sub 12 if you pushed a little more on the run. got to test those limits!
Strength:
A: done
B: did seat on a bench because of my back
1 RM: 65
60/55/50/40/35
Conditioning:
B: 12:35, wanted to go sub 12 but missed extension on last rep, weakness was lock out today but I have really smoked shoulders/triceps last three days. Runs were consistent although needed to be faster.
…oh yeah, and I took out the cleans because of my back
Chinese planks.
AM session: Primary Conditioning A. Done B. Worried to try ring MU since my pec has been getting this weird tingly feeling since I’ve been back from vacation. Did 10 c2b and 10 SHSPU instead.. 17:38 C and D – done PM Session: Convinced myself I needed the assault bike conditioning instead of coming back to lift 🙁 It’s one of my biggest weaknesses and I hate it…a lot… but priorities, right?? Cals between 40-45 each round Had time to do part of strength: P. C & J – up to 165, stayed there for last 4 sets because of… Read more »
Nice work getting to the assault bike work in your second session. It will pay dividends! 🙂
I hope your pec heals soon. Look after yourself!
Primary Strength
A. Done
B. Built to 105kg power clean + push jerk
C. Front squat + Jerk 100/105/110/115/120kg
D. 1 rm Z-press @85kg
Then
2@80kg
4@72.5kg
6@63kg
8@55kg
10@47.5kg
Conditioning
A. Forgot to do this will catch up later in the week
B. Skipped
C. Done 90kg + sled
D. 40/50kg
Strength Accessories
A. 40kg hip thrusts, 100kg + sled for drags
B. Done
Primary strength:
A. Done
B. Power clean + jerk 110/110/115/115/125/125/135/135
C. Front squat +jerk 115/120/125/130/135
D. 1 rm barbell z press @85
Then all the reps @ 80/75/65/55/45
Primary Strength Session :
A. Done
B. Up to 255#
C. 245#
D. Only had 50# DB’s but made it work. 45# x6 50# for x4 and 2
Primary Conditioning Session :
A. Done
B. 13:58 Rx … hard push for sub 14. Run was slow but was able to stay consistent and fast on PCL and MU. Mainly singles on PCL with a couple TNG added in. 7/3 , 6/4 , 6/4 on MU.
C. Done at 185#
D. 225#
Primary strength
A. Done
B. 245/245/265/265/285/285//295/306 (couldnt let my buddy tie me haha)
C. 245/265/285/295/315
D. Worked up to 195
185×2/165×4/145×6/125×8/105×10
Conditioning
A. Done
B. 11:30 singles on all the cleans and unbroken on muscle ups. Gymnastics movements feel great!!
C. Done with 185lbs
Solid day Mike!
Thanks Cj!
Primary Strength Session
A.✅
D. 1-RM Barbell Z-Press 90#
Z-Press x 2 reps @ 95%✅
Z-Press x 4 reps @ 85%✅
Z-Press x 6 reps @ 75%✅
Z-Press x 8 reps @ 65%✅
Z-Press x 10 reps @55%✅
Primary Conditioning Session
A.✅ catch position knees to chest 15/10/8
B.16:30
Muscle ups 3/3/2/2
Primary strength
A)done
B)205/215/225/235/245/proceeded to fall apart
C)155/185/205/225/245
Primary conditioning
Gymnastics warm up
B)12:58
Make up sand bag carry
How did the power cleans fall apart? Feet start jumping wide, or just felt weak on the pull?
Weak on the pull. I work on patience throughout the lift especially listening to Jareds video on approaching heavier lifts but idk what’s up.
Power clean and jerk 265 which is #10 u see power clean pr I went for 275 but ended up in a squat clean.
Front squat jerk up to 305
Con
13:29
Cleans in singles and mu all 5, 3, 2 and I’m a really slow runner
Did strength accessory no time for air bike today
Congrats on the power clean PR!
Atta boy Thomas!
Thanx guys, getting better, slowly but surely!
Second session
The good: hit 285 (95%) after having not cleaned since before the open
The bad: I apparently have a fridge on my back now because the metcon took 18:48 haha
You can take at least 5 minutes off of that time dude!
so little faith haha give me 2 weeks and it would be sub 12 🙂
Jake, were you running 800s instead of 400s? 🙂
Give yourself a break this week buddy, it’ll take a little time to get back into the swing of things.
A) Done B) PC + J: 160, 165, 172, 182, 187, 192, 205F, 200, 205 – solid C) FS + J: 175, 205, 215, 225, 230 D: Met Con: 13:24 – MUs: 10, 5-3-2, 4-3-3 – easy power cleans in quick singles. Not happy with this. 1st round in 3:30, 2nd in 4:30, 3rd in 5:24 – lots of drop off on the run and too much rest between MU breaks. E) Did DB Z Press after I saw the FB post: built to 55 (I have a hard time getting anything heavier to shoulder height to press from an… Read more »
Yeah, I don’t love the conditioning time based on what I know you’re capable of. I would like to see your muscle-ups in two sets or less in every set. Let’s make a point of muscle-up technique work, because at your size and strength you should be able to rip through those really well.
I’ll get on that. I’ll make a point to add that in before some of the running/AB sessions I’m hoping to start adding back in.
Primary Strength
A) done
B) missed 95% both times.
C) 205,205,215,215,220(missed). Tried to keep the weight low and focus on getting positions right but not doing well today.
D) hit 155(25#s under 1RM strict press). Had to set the bar down on the set of 8&10.
Tried a MU today and definitely still uncomfortable on the low back. Strict PU’s have gotten more comfortable but more bothersome today. Take the rest of the workload off today and focus on being ready for tomorrow.
Hope the back starts to feel better soon Jordan.
S1
Assault Bike
No chance at holding 70 rpm for 4 minutes. I can hold 90s to 2 min at best.
Calories were all 75+
S2
Power Clean and Jerk
320
Front Squat + Jerk
335
Z-Press attempted but just ended up doing 115 x 5 from the floor.
Conditioning
13:36
Singles on the bar
6/4. 4/3/3. 4/3/3 for muscle ups.
Gotta keep hammering the muscle-ups and high density gymnastics. You need to start aiming to hammer these unbroken…or worst case, 7/3 on the final set only.