Primary Training Session
A.
“Jackie”
For time:
Row 1000 meters
50 Thrusters (20/15 kg)
30 Pull-Ups
Compare results to January 3, 2018.
B.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 3 reps
Build over the course of the 5 sets. 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):
Split Jerk
*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk
D.
In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep
Primary Conditioning Session
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 5 Hang Squat Snatches (155/105 lbs) + 5 Bar-Facing Burpees Over the Barbell
Minute 2 – 30 Double-Unders + 5 Shoulder to Overhead (155/105 lbs)
Minute 3 – 6 Dumbbell Burpee Box Step-Overs (20″, 55/35 lb DBs)
Immediately followed by…
Three rounds for time of:
5 Hang Squat Snatches (155/105 lbs)
5 Bar-Facing Burpees Over the Barbell
30 Double-Unders
5 Shoulder to Overhead (155/105 lbs)
6 Dumbbell Burpee Box Step-Overs (20″, 55/35 lb DBs)
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 6 reps @ 93-95% of your 6-RM from February 7.
Rest 2 minutes
B.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest 2 minutes
C.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed
D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
Running Endurance Option
Six sets for times of:
Run 200 Meters @ 95%
Run 200 Meters @ 50%
Rowing Endurance Option
Four sets for times of:
Row 750 Meters
Rest 2 minutes
Aim for consistency over the course of the four sets. Compare your results to January 3, 2018.
Jackie
5:52, 3′ faster
B) 155/170/185/195/205
C) 225/240
D) 360, 10lb PR!
EMOM 21 – RX
This destroyed me last time and destroyed me again today. Took 3 30 second pauses but was able to keep the pace for 4 rounds. Little disappointed as I did quite a bit better in last week’s emom. This one, not so much.
A. Jackie: 5:34 PB from 5:45 in 2015
B. 40-40-60-80kg
C 1-3@100 4-5@110kg
D 5@60 then 1@80-100-120-140kg
E. Primary conditioning
– EMOM rx
– 8:55
F. 3sets
8 GHD hip extension @2113
10 AB wheel
10 Pallof Press R/L
Session two
Jackie: 5:35 (-16 from January)
Data analysis not for time
I’m assuming this gets easier as I progress because I feel like I’m new to Crossfit again lol
A: Jackie: 6:50 Pr should have warmed up better, can definitely top that
B: 45, 95,135,155, 185
C. 205,225
D. 315# 15#’s under Pr, should have planned better to get closer or Pr
Primary conditioning
-21 min emom completes
-7:38 hang cleans at 155, non weighted burbee box jumps
Strength and running done
Session one
Row intervals to wake up
3:17.6 2:11.7 26
3:07.3 2:04.8 26
3:04.9 2:03.2 27
2:57.7 1:58.4 30
Bench 3×200
100 lb dball hold
Dips+hollow hold+tricep extensions
Running a day behind
A) 5:53 – 2 second PR with a cold
B) 60,80,80,90
C) 90,100
D) 100,120,140,150,155,160
Solid work Tom! Even feeling a little unwell you still pull out a PR. Plenty more in the tank!
A. jackie
7:25 (33 second PR)
B. Clean grip OHS: 55/65/75/85/95
C. Split jerk x 2:
Sets 1-3 @ 117
Sets 4-5 @ 125
D. 125/135/145/155/165/175/180/185/190/195X
195 is my all time PR, but 190 is the most I’ve hit in awhile. Happy!
21 min EMOM:
Scaled barbell to 85#
4 hang squat snatch + 5 bar facing burpees
30 dubs + 5s2oh
4 DB burpee step overs
3 rounds for time:
9:45
Kicked the reps up to RX, but kept the barbell scaled to 85#
Great day of work Kalynne!! Congrats on the “Jackie” PR! Its good to see your leg strength coming up again!
Jackie 5:29 (5:47 last time I think)
Close grip up to 135
Jerks 245-265
Front squat 380
Weights have felt heavy this week
21 Min EMOM done
Damn! Thats a big PR! Great work Brady!
Jackie: 6:05
18 second PR since January. 43 second PR since pre-January.
Built to a heavy squat jerk instead of clean grip OHS, cause Mike called me out.
Worked up to 245lbs.
Front Squat: successfully up to 315lbs and it felt like 9 million lbs. may have felt better if i squatted on Monday but i didn’t due to participating in a comp last weekend.
Womp womp. See you SD kids soon.
Yeah buddy!
Caught the flu and have been shut down since Saturday. I haven’t been sick since ‘96 so this is completely destroying me. Hoping to get back by the weekend.
Hate to read this man! You’ve been training hard. Make sure you’re downing vegetables to get those nutrients. I drink 2-3lbs of fresh veggies a day.
Thanks bro. How do you take them – juice them ?
Do you have a Sprouts or Whole Foods Grocery store? They make fresh juices daily. I get one with all the greens juiced up (kale, spinach, cucumber) for energy and nutrition. And then i get some with Beets and Tumeric for recovery and inflammation.
Yea I have both. I’ll ask when I can move around again. Thanks Brady
Feel better dude! I hope Dani is playing nurse!
She is. I need her to perform some magic now.
A. Jackie
8:07
20 seconds faster than January…I’m amazed that I could improve endurance while pregnant. Everything unbroken…just a slower row because little girl is now moving up into my lungs.
B. 125-135-155-165-175
C. Worked on technique and increased weight as I went. 55-125
Wow. Great job today
Primary Session: A. Jackie – 6:26 Somehow in the four years I’ve done crossfit I’ve never done Jackie. 3:46 on the row, UB on the thrusters but man did they burn, then 19-11 on the pullups. B. 75/85/95/105/115 C. Jerks off of 235, hit all reps and percentages D. Front squat up to 225, felt a little pinch in my hip/groin so didn’t attempt anything more. Wasn’t feeling great to hit that EMOM as hard as it should be hit, so made up my own and included some of my most hated things ever: Min 1: 30 DU + 10… Read more »
Finally doing Jackie and not a bad time. Nice effort
AM Session
Conditioning
Emom done rxd
3rft – 11:09
Bench press 3×6 @100kg
PM Session
Primary Session
A. –
B. 60kg across
C. Split Jerks
3×2 @105kg
2×2 @112.5kg
D. FS upto 142.5kg
Strength Accessories
C. Body weight dips
Ghd hold done
Red band tricep ext
3×10 ab wheel roll outs
Rowing endurance
2:38.3 @1:45.5/500m
2:38.2 @1:45.4/500m
2:38.1 @1:45.4/500m
2:38.1 @1:45.4/500m
Real hot and humid at the moment so trying to keep sessions short.
Solid work today buddy
A) row 3:42 Jackie time 7:14, last time I got 7:25 so improvement
B) jerk grip OHS done with 75lbs big difference here mobility got a lot better
C) split jerks at 205, 220
D) up to 335
Strength accessory done
Nice work on improving Jackie
Primary session:
A. 8:47, 50 second Pr!! (January I got 9:37)
B. Clean grip ohs @35/35/55/55/55
C. Split jerks @110/110/110/115/115
D. Front squat got up to 135
Strength accessory:
A. Bench press 3×6 @125
Congrats on the PR
Session 2:
Casually did the accessory work.
Wasn’t feeling the emom.
I am a firm believer that at this point, the work is done. Forcing anything that doesn’t feel good will do more harm than good. Will probably just pick one session from here on out and hit it hard and mentally get ready
You’re a good dude
What?! You did something smart?! That box jump must have left a scar on your ego 🙂
Session 1: Primary strength A) Jackie: 6:05 last time 6:19 rowed faster and transitions were faster unbroken thrusters and pull ups B) 45/65/75/95/115 C) 217 and 232 D) 307 3lbs under pr (gotta love 1lb plates haha) Strength accessory A) 220/225/225 B) done with 30lb ball C) done D) done Session 2: Primary conditioning Emom done missed one minute on snatches and burpees. Scaled snatches to 135 and 5 dumbbell burpee step overs. Really pushed hard on this and did better than last time we did this and I used more weight. Disappointed that I missed that minute but I… Read more »
Lots of great work today! Congrats on the “Jackie” PR, sub 6 coming soon!!
Yes! Thank you Tino!
Primary training:
A. Jackie 6:32, about 18 sec Pr from last time.
B. Narrow grip ohs :85-95-105-115-125 do 3 reps
C. Jerks off of 155 lbs
D. Front squat up to 170 lbs, which is my lifetime max.
Then did power hungry from yesterday and that didn’t go well at all… only 40 cal, 6 cal less than last time I did that, legs were not cooperating after squatting.
Strength accessory:
A. Bench at 105-110-110 x6
B. Skip
C. Done
D. Done and some weighted pull-ups
Will do conditioning on its own tomorrow
Congrats on the PR “Jackie” and hitting 170lb. on your Front Squat!! I could have predicted that “Power Hungry” wouldn’t have went well after pushing hard on your first session, I’m pretty sure you didn’t have 3 testers programmed either…Train smart!
Don’t condition tomorrow. Take a rest day when you can 🙂
A. Jackie-done was a few seconds off from my last time but can definitely beat it if I warm up an hit this harder. Was tired from hockey late last night.
B.45/65/95/115/115
C. 200/220
D. Built to 320#
Primary condo
-subbed 155# power cleans for hang squat snatches
Emom-done
3 RFT: 7:54
Solid day. Rest up tomorrow
Jackie 08:58 (row3:40 / thrusters 25/10/8/7 PU 10/5/5/5/5)
OHS 40/45/50/55/60kg
Jerks 80/80/80/85/85kg
FS: up to 125 kg… my 1RM is between 145-150 but my legs felt very tired today
Cond: 7:40 but with 50kg squat snatches as i have problems with getting deep, but with 50 kg it was heavy enough and i was able to do them unbroken and practice the movement at the same time…
weighted box step overs with 2×22,5kg DB
Good thing tomorrow is a rest day! Take advantage of that