Primary Training Session
A.
Build to today’s 2-RM Pause Front Squat @ 32X1
Compare results to June 7, 2017.
B.
Two sets of:
Front Squat x 4 reps @ 90% of today’s 2-RM Pause Squat
(no pause or tempo prescription on these)
Rest 2 minutes
C.
Complete as many rounds and reps as possible in 24 minutes of:
30 Wall Ball Shots (30/20 lbs)
20 Calories of Assault Bike
10 Ground to Overhead (135/95 lbs)
5 Ring Muscle-Ups
D.
Every minute, on the minute, for 10 minutes (5 sets) of:
Interval 1 – V-Up x 15 reps
Interval 2 – Elbow Plank x 60 seconds
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:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest as needed
B.
Three sets of:
100-Foot Harnessed Sled Pull
Rest as needed
These should be HEAVY! This is a strength element, not conditioning, so load up the sled.
C.
For max reps:
40 seconds of Decline Dumbbell Bench Press
Rest 20 seconds
30 seconds of Decline Dumbbell Bench Press
Rest 30 seconds
20 seconds of Decline Dumbbell Bench Press
Rest 40 seconds
Decline Dumbbell Bench Press x Max Unbroken Reps with last weight used
You will likely need a selection of dumbbells to perform this properly. Your goal is to find weights that you can keep moving for almost all of the given time period…but they shouldn’t be so light that you can keep them moving easily.
D.
Three sets of:
Face Pulls x 30 reps
Rest 60 seconds
Kettlebell Biceps Curls x 8-10 reps @ 2010
Rest as needed
Running Endurance Option
Three sets of:
60 seconds of Sprinting
60 seconds of Jogging @ Recovery Pace
Followed by…
Four sets of:
90 seconds of Sprinting
90 seconds of Jogging @ Recovery Pace
First session:
A. 2RM F/S @ 32X1 Built to 385
B. Hit all reps at 345
C. 24min AMRAP: 4+36
Wall balls where tough but had to stay mentally in it. 20/10 on first round then 10s on all other rounds
D. 4 sets of 5 reps DL: 135/225/315/385
E. EMOMx 10: 3 DL(315) and 10 TTB
F. 10 rds @ 80-85% of:
200m Assault Runner
200m Ski Erg
25:19
*100ft transition between machines.
A. 205
B. 185
C. 3+35
PM Session
Primary Session
C. 4+30 with 35lb ball
D. Done, 10 v-ups
Strength Accessories
C. 20kg x21
22.5kg x13
25kg x8
30kg x6
D. Done
that 35lb. ball YUCK!!
Primary Training Session
A. 2-RM Pause Front Squat @ 32X1
(10# less than june 7)
B.✅ 2×4 Front Squat @ 90% of today’s 2-RM Pause Squat
C. 3 full rounds + 52 reps
D.✅
Started with strength Accessory, part D to warm up my back and shoulders a bit b/c of my little injury yesterday. Face pulls done w/ blue band KB biceps curls done w/ 10kg KB x 8 per arm Primary Session: A. Built to 160# x 1 rep Back was feeling good, got about 6 sets in before 160#….all the sudden my back kinda tightened and seized up at the top of my first rep @160# so I had to re-rack the bar and call it quits. Upper back/left shoulder blade area was inflamed last night but was feeling way better… Read more »
Glad your shoulder is feeling better but be sure to keep mobilizing today. Hopefully you’ll be feeling great going into Friday!
A. Worked up to 275. Legs feel a little beat up today.
B. 255lbs
C. 4 rounds+50 reps (came out HOT). I had one round done in 3:38.
D. Done
Strength accessory
A. Done with 135lbs
B. Done with 405lbs
C. Done with 50# db’s
D. Done with band and 26# kb
C.
Complete as many rounds and reps as possible in 24 minutes of:
Score: 4 + 60 / wanted 5+ rounds so bad, assault bike was so slow for me 60+ seconds every round. How are you guys so good at that thing?
300. 5+ more than last time on all sets
270 for 4
Bar mu practice
Amrap 4+19 scaled the wall balls to 25 if I could do 18 on first set. Training higher reps. Penalty if drop before and have to do 30
Also 115 snatches and toes to ring because pec a little tight
Core work love it. I am very bad at planks for some reason, anterior pelvic tilt my guess
Squeeze that butt and quads on the plank. This should stop that anterior tilt.
A. 175
B. 160
C. 3+50
But where did my fitness go? ??♀️
D. Done
Strength accessory
A. 35# KB
B. 215#?
C. 25# 21/15/12/30
D. Red band/20#
You must have left it at Games. it will come back though!
FS 2RM: 300lbs (35lbs more than last time)
2×4 @ 270lbs after that. These felt easy.
Tempo Split Romanians: 135-165-185lbs for these sets and that always feels like enough weight…
Decline Bench: 35-50-60-60lbs for max. Only got 6 reps at the max portion. That was harder than it seemed.
V-Up & Plank EMOM done. Ouch.
Face Pulls & Curls done.
Well that’s just a small improvement ?
Lil bit. Second was a bit ugly tho, but if it doesn’t hurt it’s not heavy enough, right?
It doesn’t always have to hurt haha
Body felt rough today. Did the wod just to move
3+60
Two hard days of training will do that. Rest up and eat well!
Evening Session
Running Endurance Option :
60s sprints – 300m/300m+/ 300m/ 300m+
90s sprints – 400m each time
DB Decline Bench – 30#’s x20 / 40#’sx15 / 50#’s x8 and Max Reps 16
Ready for a rest day ??
A) 305
B) 275
C) 3 rounds plus 21 wall balls w/ a slam ball it was the only 30lb we had. It was the first time I’ve ever done a 24 min AMRAP I think. I had no idea how to pace going in but it was good.
D) done
A. 215
B. 195
Did the gym workout
21 OH squats @75#
15 GHDs
9 ring dips
X3
4:42
C. Metcon
4 rounds+2
Did the first round of wall balls unbroken then the following sets were in three sets. 10′ target
AB was rough
Definitely didn’t have complete focus today…
Time to rest up!
Did a competition on Saturday so I took a few days to chill out and recover
Primary training sesh:
A. 2RM tempo front squats 130, 5lbs up from June
B. Front squats @120
C. 3+16
16lb wallball, 20 cals airdyne, 65lb for G2O, 5 strict mu mod(mid to upper back was bothering me on the kipping motion so I just kept it to strict so I didn’t aggravate it)
D. Just did planks, v-ups were a no no
A. 345 – missed 2nd rep at 365
B. 335×4 – thought it was 325 – bar math
Primary conditioning
4+33 – died on the AB. Everything else was legit. Just mentally died on the bike.
Did a partner WOD with some friends
Primary Training
A) 315. Hit 320 last time. Went for 325. Just wasn’t quite there.
B) 315×3(4th was a no go). Did 295×5.
C) 3+50. Want 1 C&J so bad but came out too cold on the last bike ride. MU’s felt okay on the back today. a little tension, but no pain.
Work got in the way today for the rest. Felt really good today though.
Glad your back is feeling better!
AM Session
Primary Session
A. Pause tempo FS @120kg, in metcons, no belt
B. Done
Strength Accessories
A. Split stance RDL 60/70/80kg
A. 205 – last time I failed my second rep at this weight B. 185×4 both sets felt great C. 3 rounds subbed bar MU – I had always assumed a 9′ target for women until I saw CJ’s comment about 9′ being the children’s target lol… this is the first time I’ve ever done a 20# ball to a 10′ target for all reps and it showed. For someone who is 5’0″, it was hard to get more than 5 or 6 reps in before losing rythym or finding myself directly under the target – im not upset about… Read more »
One thing is for sure, throwing the 20lb. To 10ft is only going to make you better. When the Open comes around 14lb to 10ft is going to feel so easy!
My body felt great today. Way happier with my knee cooperating.
A. 300. Knee is getting better!
B. 270.
C. 5+38. Man, that was WET.
D. Done. That was simple and painful.
Crushed the conditioning, great work!
Good job on the metcon I had nothing in me after the bike yesterday. Was coughing like crazy couldn’t breath haha. Solid score ☺
Thanks dude!