Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean & Jerk
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.
Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+
B.
Every minute on the minute for 28 minutes (7 sets)
Minute 1: 200 Meter Run or 20/15 Calorie Row
Minute 2: 10 Box-Facing Burpee Box Jump-Overs (24″/20″)
Minute 3: 18/12 Calorie Assault Bike
Minute 4: Rest
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:
150-Foot Farmers Carry (heavy)
20 GHD Sit-Ups
Rest 60 seconds
B.
Three sets performed as a dumbbell complex of:
10 Front Raise
10 Side Delt Raise
10 Bent-Over Reverse Flies
10 Hammer Curl
10 Overhead Press
Rest 3 minutes
Running Endurance Option
For time:
Run 5k
Rowing Endurance Option
Three sets for distances of:
12 Minutes of Rowing
Rest 6 minutes
A. Worked up to 140 on the clean complex
Conditioning:
Scaled the row to 12 cals, everything else RX. DIED! Last three rounds were grinders!
It definitely was a grind! Great job finishing it!
Worked up to 190 on the clean lift offs and clean and jerks – felt solid
Emom done! Did 15 cal row not run, was rough by the 5th round but I made it through ?
Been taking it easy and just hitting primary strength and conditioning!
Solid way to finish out the year Juli!
Strength:
5×5 backsquat with the bar, working positioning and stopping butt wink
Conditioning:
Min 1: 200m run
Min 2: 8 regular burpees
Min 3: 15 cal ass bike
Min 4: rest
First time running or doing burpees in 2+ months. Gonna see tomorrow how it affected me. Happy to do a workout more or less prescribed, especially because I made all the minutes.
Nice work Taylor! Looking forward to seeing you healthy soon!
155, 170, 185,190,205,225,235,245,250,260
B) this was real spicy scaled the bike but kept everything else precribed.
A. 195-215-230-250-265-275-285-295-300-305
B. 20 cal row-10BFBBJO-18 cal air dyne
Was happy to keep these all within the minute even if with using an airdyne. Thought I was gonna die after round three or four but kept it going somehow.
Nice job keeping pace when it started to hurt Griffin!
Primary training:
A) 165/180/195/210/225/235/245/255/265/275 happy to hit 275 today it felt good
Strength accessory
A) done with 115 for carries
B) done with 10lbs
My friends were in town for a wedding so we did the class workout today it was
50 box jumps
50 deadlifts (95)
50 box jumps
50 hang power cleans
50 box jumps
50 front squats
We got 8:19 it was fun!
Glad to get back to it this week! Super sore haha
B. Scaled to 10’s on the row and bike
Average round times:
1) :40
2) :28
3) :55 ?
Perfect scale for me today. My whoop is really interesting during emom’s. I’m dying and my strain is like 7 for the day. ?
Does it take into account theres a person growing inside you? 🙂
If only that was a profile option. ?
A. Built to 215, felt good today (1RM 225) last 4 weeks I have had zero shoulder pain doing these. I had a tweak for about 8 months that killed my jerks.
Stregth
B. Done
finished with 50 box drill strict HSPU, As quickly as possible
Nice work on the Clean & Jerks. Good to see you healthy again!
A. Worst day of clean n jerks in a while, can’t work out 5 days in a row ?
B. Completed a round every 4 mins instead of an emom. Consistently about 3:20-3:35
REST!! Listen to your body!
Taking the rest of the weekend off