Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
1-Step Box Jump
x 5 reps
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Single-Leg Broad Jumps x 5 reps each leg
B.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85-90%
Rest 2 minutes between sets
C.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
D.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed
E.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 80-85%
Rest 2 minutes between sets
F.
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Row
50-Foot Handstand Walk
Rest 2 minutes….
G.
Complete as many rounds and reps as possible in 10 minutes of:
400 Meter Row
50 Heavy Rope Double-Unders or 80 Double-Unders
50-Foot Handstand Walk
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:
40 Goblet Squats (24/16 kg)
Rest 60 seconds
40 Kettlebell Deadlifts (24/16 kg)
Rest 60 seconds
B.
Two sets of:
50-Foot Overhead Yoke Carry
(add load from last week if possible)
Rest 2-3 minutes
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
*Ideally this should be performed with a yoke but if you do not have access to a yoke use a barbell loaded with chains or kettlebells attached using bands. BE SAFE! If you do not have access to a 100-Foot Rope then perfrom 2 legless rope climbs from a seated position.
C.
Four rounds for completion of:
25 GHD Hip Extensions
100-Foot D-Ball or Sandbag Carry
D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Running Endurance Option
Eight sets for times of:
Run 100 Meters @ 95% effort
Rest 60 seconds
Rowing Endurance Option
Three sets for times of:
Row 500 Meters
Rest 60 seconds
Row 350 Meters
Rest 60 seconds
Row 250 Meters
Rest 3 minutes
Try to establish an aggressive 500 meter pace, and then hold that same pace for your 350 and 250 meter intervals.
AM Session: Three sets of: 12 Tempo Double Kettlebell Front Squat @ 30X2 Rest 15 seconds 20 Unbroken Goblet Squats Rest 2 minutes Used this as a warm up with 35# KB’s Front Squat *Set 1: 5 reps @ 60% – 195 *Set 2: 3 reps @ 80% – 255 *Set 3: 1 rep @ 90% – 285 *Set 4: 5 reps @ 75% – 235 *Set 5: 4-5 reps @ 80% – 255 Rest 2 minutes between sets Back Squat *Set 1: 5 reps @ 70% – 255 *Set 2: 3 reps @ 80% – 295 *Set 3: 1… Read more »
Annnnd back from vacation! Had 3 workouts over the past 11ish days but body feels pretty good other than a bit slow and stiff. Ready to get back on track and crush some training. Rowing to start 1:38.2/1:08.6/49.0 1:38.3/1:09.3/48.9 1:38.0/1:08.6/48.7 Pretty much 1:38 the whole time other than 1:39 on the second 350m Front Squat Just did 5×5@60%, 225. Kept it lighter and got more reps today Muscle up Practice instead of snatch. 5 sets of: 3 Ring swing into 3 muscle up into 3 ring dips Then F. 200m Row, 50’ hsw for 10 minutes Got 6 rounds Called… Read more »
A. Done
B. Off 400 – 365×3
C. 201-225
D. 250
E. Up to 427.5, 400×5
F. 6+150
G. 3+50
A. Done
B. 185/240/270/260
C. 145/145/150/150/155
D. 190
E. 245/280/315/280
F. 5 rounds + 200m + 25ft
G. 2 rounds + 400m + 20 dubs-Zeus rope
Strength accessory I only did B and C.
Oh! HS walks all unbroken 🙂
– warm up done – front squat up to 3x130kg – Snatch complex @80kg and Snatch pull @100kg. Light weiight because French Throwdown wod 3 on the afternoon. – FTD wod 3 : 0′ to 3′ : 1RM Snatch 3′ to 13′ : 150 burpees over the bar 13′ to 16′ : 3RM snatch touch n go Got 100kg on 1RM. 9’41 for burpees and 80kg on 3RM. Nothing in shoulders at the end of burpees. Burpees literally killed me ahah but thanks Tino for last week WOD with 100 burpees over the row. That helped on pacing. – tomorrow… Read more »
ha! You’re welcome! Would you have done anything differently?
Saturday: did the optional run
Sunday: assault bike
four sets
3 min of ab
1 min rest
3 min of ab
3 min rest
51-53, 52-52, 52-52, 52-52
Did 10 strict pull ups after each round
A. done
B. 90-120-135-127.5kg
C. 85-87.5-90-92.5-95kg
D. 105-110-110kg
E. 115-132.5-150-137.5kg
F. 6 rounds
G. 2+400+73 no trips on du which made me happy
pm session
running option
between 17-20 sec (slight hill where i was running)
Sao.
Crossover symetry
B. Overhead yoke carry 50foot
2 sets @ 85kg 2 sets 95kg
Legless rope climbs from seated.
D. Done @ 1,25kg each hand 2,5 next time.
Some core work.
Some tempo strict mu. Got a 30 sec tempo strict mu.
Yesterday – Squats FS 5@135/3@175/1@205/5@195 BS 5@185/3@215/1@235/5@225 Today – Bike 4×70 cal ** I have done these under 5:00 … i dunno why I just can’t find the leg drive the last 2 times we have done this. I feel like different bikes produce different scores IJS 5:30/5:16/5:18/5:16 PM Focused snatch technique work then Snatch complex @ 115 Still just trying to consistently get to my hips Snatch pull complex 130 Not really off any max … by feel Conditioning 6 rounds + 10 m – so I’m consistently getting 50’ in 40 sec … UB but slow … just… Read more »
Primary
A) Complete
B) 215/270/305/290
C) 185×3/195×2
D) 230×3
E) 250/290/325/290
F) 6+63
G) 2+450 (Zeus Rope)
Overall really happy with F and G! All but 1 or 2 of my 25ft segments unbroken
Great to see you’re handstand walks coming along great!
PM Session: Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch with No Foot Movement @ 65-75% – all sets at 155. The high hang felt better today than last week Complete as many rounds and reps as possible in 10 minutes of: 20/15 Calorie Assault Bike 15 Strict Handstand Push Ups to Deficit (4″/2″) 20 Toes to Bar 100-Foot Handstand Walk Rest 2 minutes, and then… Score: 2 even – couldnt get back on the bike before the time ran out SHSPU: 3×5 for both rounds (HOLY COW unexpected extreme shoulder fatigue coming off the… Read more »
Am
A. Done
B. @120,160,180,180
C. Upto 110
D. @125
E. @165,190,215,200
F. Got 4rounds+56m
G. Got 2 rounds+400m
Pm.
Strength A.done
B. Done @188yoke and 3 legless
C.done
-4set
15 dB lateral raises
15db reverse flys @10
-15min amrap—got 6rounds
20 alternate DB snatch@55
15 GHDSU
10 burpees
Seems like your recovery has been better over the weekend…and you remembered your contacts 🙂
Tight in time today so did what I could for the strength then jumped into class for conditioning
A.
Skipped
B.
Front Squats: 5×230/3×305/1×345/5×325
C.
Halting Snatch DL+Snatch Pull+Snatch
225/230/235/240/245
D.
Skipped
E.
Back Squats: 5×300/3×340/1×380/5×340
Fun that you got to workout with the class today!
AM
Rowing endurance
1:43-1:43-1:44/1:44-1:46-1:42/1:45-1:45-1:40 😛
SAO
A. Done
C. Done, 100lb bag, only 2 sets
D. Done, plus two rounds of dumbbell overhead presses and holds for 30s
Tight on time, had to prioritize strength over HS walking so just these;
PM
B. 195-255-290-270(x3)
C. 180-195-195-205-205
E. 255-285-330-285(x5)