Primary Training Session
A.
Four sets of
5 Seated Box Jump
5 Broad Jump
15 second Assault Bike Sprint
Rest 60 seconds
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 90-95%
C.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
Followed by…
One set of:
Bench Press x Max Unbroken Reps @ 80%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
D.
For time:
100/75 Calories of Assault Bike
75 Deadlifts (185/125 lbs)
50 Pull-Ups
25 Parallette Handstand Push-Ups to 0-6″ Deficit
Rest until fully recovered, and then…
E.
Six rounds for time of:
50-Foot Handstand Walk
50 Double-Unders
F.
Three sets of:
Lean-Away Pull-Ups on Rings
x 8-12 reps
Rest 30 seconds
French Press x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curls x 10-12 reps
Rest as needed
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.
Gymnastics Skills Accessory Option
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Bar Hang Roll to Inversion x 3 reps @ 31X1
Interval 2 – Target Reach Swing + Toes-To-Bar x 1.1.1
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest
x 8 reps
Interval 2 – Arch Under Bar Jump to Support x 4 reps
Running Endurance Option
Three sets of:
Run 1200 Meters @ 85-90% of your 1-Mile PR Pace
1:1 Work:Rest Ratio
(i.e., if your 1200 meters took you 6:00, rest 6 minutes before starting your next set)
Rowing Endurance Option
Every 2 minutes, for 20 minutes (10 sets)
20/15 Calorie Row
Hit these hard and see if you can maintain the same pace for all 10 sets.
Compare results to January 11, 2020.
Wza team training:
A.
Event 1- pump sesh. Teams of 2
7rc
30db bench 60#
30 dB thrusters
5rc
20 bench
20 thrusters
3rc
10 bench
10 thrusters
Focused on good rope transitions, proper DB placement, tested out a few different rep schemes with my partner
B.
WZA (elite) team event 1
“Luce”
3rds:
800m run
15MU
75 synchro air squats
Used 20# vest, first time doing MU with vest, did singles to start. The catch position was a little sketchy at first but got the hang of it
Fun day! What division are you in for WZA?
We qualified right in the middle of intermediate. First time competing at wza, super excited!
A) class was using all of the bikes so I did the weighted box jump/box jump warm up from last weekend
B) 205×2/235×2/270×2/295/300
C) 180/205/235/245/260/210×7
E) done with 35# dbs
Did some hamstring curls, glute bridges and pushups to finish up
??
8am
Row 54”—52”—46”—48”—46”
44”—40”—40”—39”—39”
10:30 am
A.
Done
B.
Power Clean
75-80 kg 85-90 kg 98-103-108-113 kg
C.
No barbell banch but Dumbell because get used to Miami
Tempo Db
6 rep 30 kg—4 34 kg —2 36 kg – 2 38 kg-2 40 kg
Max rep no tempo 16 rep 30 kg
D.
20’36”
ABike (5’38”)
Deadlift 5×15 (10’06”)
Pull-up 15-15-10-10 (13’11”)
Hspu 6 cm parallel
3-2-3-2-2-3-3-2-2-2-1
E.
9’34” all unbroken
Hs walk 7,5+7.5 m
D.
Done
Feel better with those dumbbells today?
yes but not many repetitions today, certainly in the race it will be different…
Parallette hspu to 0-6” deficit, little confused aren’t the parallettes a set hight which seems like more than a 6” deficit? I think they about 10” high no?
Just have maybe a mat on the floor. Just as you do regular hspu. Then add the paralletes don’t scale them. By add plate and amateur under you
You can stack plates underneath to increase or decrease the deficit of where your head touches. Select a deficit that will be challenging but not take you half of the workout 🙂