Primary Training Session
A.
For time:
100/70 calorie Assault Bike
40 Strict Handstand Push-Ups to 2″/0″ Deficit
B.
Every 2 minutes, for 8 minutes (4 sets):
(Power Jerk + 3 Overhead Squats) x 1 rep
Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Jerk x 2 reps @ 80% of 1-RM
D.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 1 rep @ 32X1
Build to today’s 1-RM, strictly following the prescribed tempo.
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Tempo Front Squat x 2 reps @ 32X1
*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM
Primary Conditioning Session
Every minute, on the minute, for 21 minutes:
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 20 Double-Unders + 5 Thrusters (155/105 lbs)
Minute 3 – 15 Chest-to-Bar Pull-Ups
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:
Bench Press x 10 reps @ 93-95% of January 3rd’s 10-RM
Rest 2 minutes
B.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed
C.
Three sets of:
Dumbbell Floor Press x 15 reps @ 2111
Rest 60 seconds
Diamond Push-Ups x 20-30 reps @2011
Rest as needed
D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
Rowing Endurance Option
Seven sets for distances of:
60 seconds of Rowing @ 26 s/m
Rest 30 seconds
Move during your 30 second rest – stay in the seat, but just row lightly to flush your legs. Stick to the strokes per minute prescription!
Running Endurance Option
Three sets of:
Run 500 Meters @ 95+%
Rest 2 minutes
Run 400 Meters @ 95+%
Rest 2 minutes
Did Conditioning first in the a.m. Wasn’t quite able to keep the 20 cal pace. 20/20/15/15/15/12/10
Primary Training Session
A) 12:07, off the AB in 5:52
B)155/175/185/195 shoulders were smoked after part A
C) 255
D) Worked up to 315 temp fs
Doing the conditioning first today may have not been the smartest but had to break up sessions and didn’t have a tone of time in the a.m.
Primary Training Session A. For time: 6:37 (strict handstands are my strength) good start… 100/70 calorie Assault Bike 40 Strict Handstand Push-Ups to 2″/0″ Deficit B. Every 2 minutes, for 8 minutes (4 sets): (Power Jerk + 3 Overhead Squats) x 1 rep- up to 135 worked on form and pausing at the bottom in order to feel the right positioning C. Every 2 minutes, for 10 minutes (5 sets): Power Jerk x 2 reps @ 80% of 1-RM Up to 265 D. Every two minutes, for 12 minutes (6 sets): Tempo Front Squat x 1 rep @ 32X1 Up… Read more »
Primary Strength
A. 13:32, AB in 4:46.
screwed up and did 4” deficit
B. 60/70/80/90kg
C. Power Jerks 100/105/105/110/110kg
D. Tempo FS 100/105/110/115/120/125kg
Then 112.5/107.5/100kg
Conditioning
Done, scaled AB to 15 cals
Strength Accessories
A. Bench 87.5/90/92.5kg
B. 50# db lunges
50kg rev hyper
C. 50# floor press
3×20 diamond push ups
D. 20 hip ext
Red band palloff
Rowing endurance
Averaged about 280m @1:47/500m per interval
Like seeing that you finished with a sweet pump leading into your rest day. Solid 3 days of work!
A. 11:23 **bike on StairMaster AirFit bike. Someone was using our only assault bike. **scaled SHSPU to piked push up w/ feet on box. B. Power jerk + 3 OHS: 40/45/55/60 C. Skipped — hand/wrist couldn’t handle much more weight D. Front Squats: Built to 165# for a 1RM tempo 90% — 150 85% — 140 80% — 132 Conditioning: ☠️ Min 1 — scaled to 12 cals Min 2 — used 35# DBs for thrusters due to the wrist pain Min 3 — scaled to 10 reps. Butterfly c2b are feeling great. Did the first 4 sets unbroken, but… Read more »
Good to see those butterfly pull-ups coming along. Nice work kalynne!
A. For time: 100/70 calorie Assault Bike 40 Strict Handstand Push-Ups to 2″/0″ Deficit Bike – 4:20 Total time – 10:58 B. Power Jerk + 3 Overhead Squats x 1 rep – 130KG / 287lbs C. Power Jerk x 2 reps @ 80% of 1-RM – 136 / 300lbs D. Tempo Front Squat x 1 rep @ 32X1 – 170KG / 375lbs Immediately followed by… Tempo Front Squat x 2 reps @ 32X1 *Set 1 – @ 153KG / 337lbs *Set 2 – @ 144KG / 317lbs *Set 3 – @ 136KG / 300lbs Primary Conditioning Session Done. (And hurt!… Read more »
Great job on the bike! 4:20 is solid!
Thank you bud. I was surprised as my legs were feeling a little heavy beforehand too
A. 9:32 (sets of 10)
B. 85-95-125-155
C. 155
Found a squat that feels 100% normal. Time to max out my OHS ? kidding.
Please don’t! haha
How far along are you now?
22 weeks 🙂
B. 55/75/85/95
C. 140×3/145×2
D. Front squat tempo built to 215
Then 2@195, 2@180, 2@175
Primary Conditioning altered a little cause my body is still recovering from wza, and I wanted to do the shspu too ?
Did 15 cal AB (did 10 cals 2 rounds)
10 shspu (these were also getting tough and went to 8’s)
15 c2b
Only did 14:00 instead of 21 ? My bod was not havin it! I’ll be good to go on Friday! Happy to be back training !
Take it easy until Friday or Monday. The weekends fun will have taken a lot out of you. No need to rush back!
A: 15:31
No deficit, hspu rocked me, although I was a zombie when I got off the bike
No time or energy for anything else, works been rough. Got some mobility in.
A. 100 Cals 40 DB Strict press #50 12:40
My shoulders are weak!
B. 135/165/185/215
C. 265 all sets
D. 265/285/305/335/355/375
Drop sets done
Primary conditioning
1set 20 Cals, the rest 15. Everything UB (need the engine to get a tad better before I try that 20 Cal stuff
Good job modifying the EMOM how you need. Next time just bump it up to 16 then 17 and seeing where your limit is!
A) 13:21
B) bar
C) 225
D) tempo up to 310 then 280, 265, 250
Primary Conditioning
Knocked down the C2B’s to 10 should have stuck with 15 I did all sets unbroken with everything
Accessory strength done
Need to trust your fitness and believe in your abilities a little more. Still a good day!
A. 15:20
120 cal airdyne in 6:26
B. 135-165-205-235
C. 255-265x4sets
Conditioning
Only had 5 rounds in me. Barely kept the last one in the time frame
Mental battle today. Bike metcon: 10:51. I went 5:02 on the bike. I took A risk here and tried to sprint the first 20 seconds than fall back into a 67-70rpm pace. Sprinted for another 20 seconds two other times. I think this affected my hspu. Some lessons learned and things to work on. 25 mins of transition and recovery then.. EMOM. The first 3-4 rounds I held the 20 cals but dropped off on it. Took a minute off and than attacked the rest of it, held 15 cals on the rest of the sets. C2B and thrusters unbroken.… Read more »
I did the same, couldn’t keep up with the pace. That was within same session as the front squats and I’m still sore from the back squats that we did on Monday lol.
Welcome to the community Andrei! The first week or two of a new program will be tough but your body will adapt as long as you dial in your rest and recovery. Keep up the good work!
Thank you Tino. I’m in third week of the program atm. My body definitely is adapting, I eat more and my sleep time slightly increased as well.
Metcon 1
10:20
About 5:30 on the bike
Front squat
Built up to 335
315-295-275
Jump in with class for strength
Push press+ Push Jerk EMOM for 10 min
Finished at 300lb
Finished the EMOM RX
Welcome back Dan! How’s your body feeling after WZA? Looked like you guys had fun!
Good to be back to training! Had a blast down there with everyone. Wish we performed a little better but it was an awesome learning experience and I am ready to get after the open
Felt good to sweat! Been doing these floors!
A. 8:31. Off bile at 6:01, was busting out the hspu..boom bloody nose. Is what it is.
B. Pvc
C. 225
D. 225, 245, 265, 275, 295, 315 (20lbs off max tempo)
D1. 285, 265, 255
Conditioning.
Got 3 rds with 20, then dropped to 15. All the rest done.
So fast you gave yourself a nose bleed…
Strength
A. 11:57
B. 205
C. 250
D. Kept light.
Conditioning
After the first set dropped down to 15 cal. Thrusters at 135.
Came down with a nose cold last night. Did what I could today.
Nice work still getting a good session in while feeling under the weather. Hope you feel better come Friday!
Primary conditioning:
Hips felt tight so avoided the trustee
EMOM-21
1. 20 cal bike
2. 20 DU + 8 parallette facing burpee jump over
3. 15 c2b
All done as RX. That damn bike got spicy
Primary strength:
A. 12:47, did pike push ups off a box
B. Worked with 35 bar, feeling more comfortable now so next week I think I can add a tiny bit of weight
C. Power jerks @105
D. Today’s 1 rm tempo FS @125
Tempo x2 reps @115/110/100
Strength accessory:
A. 3×10 Bench press done @110
B. Db walking lunges @35
Banded pull throughs done
C. Db floor press @ 30
Diamond push ups 3×30 done
D. Weighted ghd hip ext @30
Tall kneeling pallof presses done
Good to see you working good positioning on the Jerk Grip OHS. Load will for sure come!
S1
Assault Bike & S. HSPU
11:39
??♂️
S2
Can’t do those narrow ohs without band help
Power Jerks @ 275
Front Squat @ 375
Drop sets done
EMOM done. Wasn’t as bad as I anticipated. But the chest to bar minute saved me. 40 seconds of rest going into the bike to knock out that 20 cal.
Nice work dude! Strong day! Its funny looking at the bookend workouts. One with your current weakness and one of your previous weaknesses. Easy to say theres no way you could have completed the emom 2 years ago!
Haha very true. I hope one day to put it all together and eliminate that big hole with these hspu. I guess that’s the part that keeps me grindin everyday.
It’s coming! You’re putting in the work!
Snowpocalypse turned into layers of black ice. The roads are impassable and so icy I can’t run. I have zero equipment at home.
Did the Box’s at home WOD today:
5RFT
15 Burpees
20 air squats
25 Vups
followed by 4 rounds:
25 burpees
15 diamond pushups
50 hollow body rocks
25 air squats
10 HSPU’s
Finished with 8 minutes of planking.
Nice work still getting a sweat on Dawn! Stay safe!
Morning session: Primary strength B) Used the bar still working that mobility but it’s getting better C) 212 these felt good today, had to power clean up because no squat rack at the house just yet. Strength accessory B) 45s for lunges and did barbell hip thrusts with 95 for hypers Afternoon session: 100 cal assault bike 40 shspu 14:13 the hspu took me forever but I wanted to work on them. They’ll come back, no deficit. D) Tempo front squats worked to 275 then did 250/235/220 for th 3×2 Primary conditioning Emom done scaled to 18 calories after the… Read more »
Money in the bank.