Primary Training Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps
B.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
C.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%
D.
Every 6 minutes, for 24 minutes (4 sets):
300/250 Meter Row or 600/500 Meter Bike Erg
20 Bar-Facing Burpees
15 Overhead Squats (135/95 lbs)
10 Muscle-Ups
E.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 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.
Mixed-Modal Conditioning Option
For time:
200/140 Calorie Bike Erg or Assault Bike
200/140 Calorie Row or Ski-Erg
*Every 5 minutes including 0:00 perform:
30 Heavy Rope Double Unders or 50 Double Unders
15 Wall Ball Shots (30/20 lbs)
Running Endurance Option
For pacing:
Run 1600 Meters @ your desired 5k race pace
Run 400 Meters @ 50-60%
Run 1600 Meters @ your desired 5k race pace
Run 400 Meters @ 50-60%
Run 1600 Meters @ your desired 5k race pace
Rowing Endurance Option
Two sets for times of:
Row 4000 Meters with Rate Changes
Rest 6 minutes
Change your stroke rate every 1000 meters, starting at 22 s/m for the first 1k, then 24 s/m for the second, 26 s/m for the third, and finish at 24 s/m.
PM Session: Every 2 minutes, for 24 minutes (12 sets): Split Jerk *Sets 1-4 = 2 reps @ 70-80% *Sets 5-8 = 2 reps @ 80-90% *Sets 9-10 = 1 rep @ 90-95% *Sets 11-12 = 1 rep @ 95+% *I modified this a bit based on how I felt last week. I did 9 sets total, every 2 minutes. I wanted to limit the number of doubles I did because catching the second rep above 80% has been bugging my wrist. So I did this: 4×2: 185/205/215/225 (80%) 5×1: 235/245/255/265/275 (96%) – the single at 275 flew up. Felt… Read more »
Keep grinding buddy you’re putting in the work! Don’t let that bike defeat you!
primer done A. done B. done C. got up to 210#. failed 215# twice. I have been feeling so tired in my shoulders on Wednesday’s Like they just feel sore and weak on these days. D. 4:34/4:31/4:44/4:56. I did 5 MU each time. I could have got a few more in but I don’t think I would have got the stimulus. I was getting to the muscle ups a little after 3 minutes each set. E. done with a 53# kb mixed modal: 29:50…. this was terrible and fun at the same time some how haha. I also did this… Read more »
“Terribly fun” 🙂
Third day of wok is always tough. Enjoy your rest day and look after yourself.
will do thanks Tino!
A. Done. Up to 135
C. All percents done up to 90%(315)
Stopped there. Arms could barely lock anything out today.
Conditioning:
4:20
4:36
5:05
4:56
Would have gotten them all sub 5 but on the 3rd round I fell through the rings on rep 9 ? #sweatyAF
Seems like you survived that fall through the rings and didn’t get disheartened on that final set. Awesome push!!
Done
A) up to 105 lbs
B) 145
C) pr at 230 lbs for my birthday lol
D) did 6 mu’s , did to hip height for ovhs for hip protection ,finished with about a min , so will aim for a few more mu’s
E) 72 kB , 75 lbs plank
Happy Birthday and a huge congrats on the PR!!!
A. 20-60kg
B. 90kg
C.105-140kg last rep was miss but other then that best in weeks
D. capped this to 4:30 apart from the last set
7 mu
5 mu
5 mu
8 mu
rows 1:00 – 1:04
burpees 1:30 – 1:40 i know nowhere near where it should be
oh squats ub 1:00
Felt better today
pm session
running option
7:00, 8:00, 8:10
im not doing this on a track and on the second set i hit the hill and just had nothing left. Ready for a rest day tomorrow 😉
Great to see your jerks are feeling good again!
Basically doing hill sprints for your running 🙂
So fun fact. I only do push jerks. I don’t do split jerks. Haven’t done them in about 3 years. I’m just much stronger with a push jerk. But today I kept the weight lighter and did split jerks to see how they would go. A. 35/45/55/65/70 B. 145 C. Started at 170 and worked my way up to 200#. Just singles D. 4:30/4:47/5:08/5:28….I only did 7 muscle ups though. I did whatever I could do in 2 sets otherwise I wouldn’t have finished. Then did the remaining muscle ups after the workout. I was happy with this though my… Read more »
Jump up and test those muscleups under fatigue! I think you’ll be surprised at how they feel! Trust your fitness!
Lets see some video of your split jerks to see if we can help.
Okay I’ll put them on Facebook
AM – MM Condo – hit me hard! 29:09 (around 14:40 for the bike 50/95/140 & then 29:09 with ski 48-99-140
PM
Jerks done
Conditioning –
4:15/4:22/4:41/5:01 (row 250)
I was finishing the row/burpee/squat under 3 min muscle ups were the limiter
6+4/6+4/4+3+3//5+4+1 – tried for 5+5
Accessory done
Almost kept them sub 5! That’s moving! Solid 3rd day of training. Nice work!
Short session today so had to motor into the jerks and got the jist of the warm up. A. 45-95-115 B. Skipped C. Jerks, just worked up with 6×2 then 6×1 135-185-205-225-245-265 for doubles 285-305-320x-320x-320, left it there. D. 5:01 (UB, 5-5 MU) 5:53 (UB, 4-3-3 MU) 5:53 (UB, 4-3 MU, only did 7) 6:00 (UB, 4-3. Then finished with 3 more for 10 at 6:30) Overall pretty happy with this. Almost worst case movements for me with burpees and OHS leading in to ring MU, but glad I got it in and MU actually felt pretty good today. E.… Read more »
Nice work Terrence. Good to see we are testing some weaker movements under fatigue and you’re handling them well!
AM – Mixed Modal – 28m35s
PM – Primary
A. 60kg
B. 90kg
C. 132.5kg Power Jerk.
D. Roughly 4m / 4m/ 4m30/ 5m – MU 5+5 The whole way
Solid days work! Nice work Tom
Primer done
A) Up to 115
B) 205
C) Doubles were 245/255/265/275/285/295, singles were 305×3/315 and called it a day here – 315 took about 8 seconds to stabilize overhead, so figured that was all I had in the tank today
D) Woof – 3:50/3:56/4:17/4:56. Rode the lightning for the first 3 rounds, then ran out of gas on the last one. Everything ub until the last set of MU which was 6-4, and I used the bike erg
E) Done
Good to see you hit 295 for a double and finish off a good session with a solid push on the conditioning
AM Session: Three sets of: 40 Goblet Squats (24/16 kg) Rest 60 seconds 40 Kettlebell Deadlifts (24/16 kg) Rest 60 seconds Goblet Squats: 1:10 / 1:21 / 1:42 All unbroken. On the third set I didnt pick up the KB right at 60 seconds which is why there is the extra time. Deadlifts: 1:17 / 1:25 / 1:35 All unbroken. Rested a little longer than 60 seconds before picking these up. Focus was constant movement and no pauses at the top. The last 10 reps of each set got a little slow but overall I moved without many pauses. Four… Read more »
I do like using the accessory work to get yourself primed for the rowing but you need to be smart on how you incorporate it. I would have did this a little differently. A. Three sets of: 40 Goblet Squats (24/16 kg) Rest 60 seconds 40 Kettlebell Deadlifts (24/16 kg) Rest 60 seconds B. Three sets for times of: Row 500 Meters Rest 60 seconds Row 350 Meters Rest 60 seconds Row 250 Meters Rest 3 minutes C. Four rounds for completion of: 25 GHD Hip Extensions 100-Foot D-Ball or Sandbag Carry – 150# Rogue Sandbag D. Four rounds of:… Read more »
Okay good to know. I never really thought to do that. That looks way better lol. Sometimes I get hung up on doing everything in order, how it’s written. I’ll start thinking like that for the remainder of the cycle. Thanks!
Yesterday
Ring work
Added 5 strict ring muscle ups to start each set
Ring pull ups x6
Scaled ring to sternum hold and I will post
False grip hold -last set was tough
Du/bike/pc
115/125/135/145/155
Happy with this… slightly higher (155 is around 85% of current max) all singles. I was finishing the DU & bike between 1:20-125
Last set took a hot second but I was determined NOT to squat haha
3:50 for couplet – all fast singles … bike felt awful
push ups to deficit
Carries 35/55
LSits – :30 sec straight
Really happy with the double under bike power clean workout. You moved fast and handled the load well.
A.
Done
B.
50 kg.
C.
85……115kg
D.
Very hard…
4:29 Row 1:05 OHS 15 MU 6-4
4:47 1:06/15/6-4
5:18 1:06/15/4-3-3
5:50 1:12/15/5-3-2
In the afternoon mixed modal