Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 5 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.
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Power Snatch
Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps.
C.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
Followed by…
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 6 reps @ 75%
D.
Complete rounds of 27, 21, 15 and 9 calories/reps for time of:
Rowing (for Calories)
Wall Ball Shots (30/20 lbs to 10′)
Rest until the running clock reaches 15:00, and then…
Complete rounds of 15, 12 and 9 reps for time of:
Single-Arm Dumbbell Squat Snatch (70/50 lbs)
Strict Handstand Push-Up to 4″/2″ Deficit
Rest until the running clock reaches 30:00, and then…
Three rounds for time of:
3 Legless Rope Climbs (15′)
20 Deadlifts (225/155 lbs)
E.
Three sets of:
Barbell Hip Thrust x 8 reps
Rest 30 seconds
Single-Leg Banded Leg Curl x 8-10 reps each leg
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.
Strength Accessory Option
A.
Two sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet, as heavy as possible; keep shoulders down and lats engaged)
Rest as needed
B.
Four sets of:
100-Foot Sled Push
Rest 30 seconds
100-Foot Reverse Sled Drag
Rest 4 minutes
This should be heavy. You should be able to move this the 100-feet without stopping for the first two sets…but it should be a 50/50 chance that you won’t make it on the next two.
Engine Accessory Option
Ten sets for times of:
20/15 Calorie Assault Bike
15 Burpee Box Jump Overs (24″/20″)
Rest 60 seconds
Goal is to keep these sub 2 minutes.
Aerobic/Gymnastics Accessory Option
Three sets for times of:
400 Meter Run
2 Legless Rope Climbs from seated
15 GHD Sit-Ups
50-Foot Handstand Walk
400 Meter Run
3 Legless Rope Climbs
15 GHD Sit-Ups
50-Foot Handstand Walk
400 Meter Run
4 Rope Climbs
15 GHD Sit-Ups
50-Foot Handstand Walk
Rest until fully recovered
At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Sampson Pulses per Leg
Immediately followed by…
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Pigeon Pulses per Leg
Immediately followed by…
Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold
30 Seconds of Single Leg Deadlifts per Leg
60 Seconds of Prone Plank Hold
When the running clock reaches 20:00, perform the following:
Four rounds for time of:
400 meter Run OR 50 Mountain Climbers
followed by…
Two rounds of:
3 Back Pack Devils Press
6 Strict Pull Ups OR Backpack Bent Over Rows
9 Backpack Thrusters
TIME CAP = 22 Minutes
*One round consists of the bike or row PLUS two rounds of the 3/6/9. Therefore, you will complete 4 bike/row/run, and 8 rounds of the 3/6/9.
When the running clock reaches 45:00, perform the following:
Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
20 Weighted Lateral Flys
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s intention is to work through an 8 round workout that is broken up by a monostructural piece. Try to hit that portion hard and then work through the three rounds as quickly as possible. The monostructural piece gives your body a change of stimulus in order to continuously hit the three rounds hard.
At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Sampson Pulses per Leg
Immediately followed by…
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Pigeon Pulses per Leg
Immediately followed by…
Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold
30 Seconds of Single Leg Deadlifts per Leg
60 Seconds of Prone Plank Hold
When the running clock reaches 20:00, perform the following:
Four rounds for time of:
40/30 Calorie Bike or Row OR 400 meter Run
followed by…
Two rounds of:
3 Devils Press
6 Strict Pull Ups OR Bent Over Rows
9 Dumbbell Thrusters
TIME CAP = 22 Minutes
*One round consists of the bike or row PLUS two rounds of the 3/6/9. Therefore, you will complete 4 bike/row/run, and 8 rounds of the 3/6/9.
When the running clock reaches 45:00, perform the following:
Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
20 Weighted Lateral Flys
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s intention is to work through an 8 round workout that is broken up by a monostructural piece. Try to hit that portion hard and then work through the three rounds as quickly as possible. The monostructural piece gives your body a change of stimulus in order to continuously hit the three rounds hard.
A. 85/105/115/125/135 B. 85/85/85/95/95/95 C. 175/205/216/230-190 D. 7:11/14:18 (two horrible movements fir me, but glad I managed it!)/6:38 (2 not 3 legkess rope climbs) E. Done at 225 Pm; 6 sets 22 cal assault 20 kb front squats with 2×16 10 cal row 3 min rest 2:57/2:47/2:43/2:42/2:37:2:47 I got increasingly confident to push the pause on the assault bike and tow and transition faster. Turns out rowing really hard for 25 sec is less painful than kinda hard for 35 lol. And same with the bike. 22 cal took about 1:15, 1:20 on the first set and 1:10 on the… Read more »
Who knew that 25 seconds of work was less painful than 35?! ?
Another solid session in the books. Lots of good learning and lots of working in weaknesses ??
PM Session: A. Every minute, on the minute, for 20 minutes: Minute 1 – 15 Calorie C2 Bike Minute 2 – Snatch x 1 rep 135 / 155 / 165 / 165 / 175 / 175 / 185 / 185 / 192.5 / 192.5 Finally snagged a C2 bike so wanted to break that out and give it a whirl. Wasnt looking to set any PRs today, just wanted to build to something heavy. Last time I did this I biked 12 cals and built up to 205 so I had a pretty good day last time I did this.… Read more »
C2 Bike is a lot of fun. I definitely think you can push a few more calories than you would normally on the Assault Bike!
BS
@185,205,225,225
Then did 5 reps @205 this high bar is killing me.
Then did the glute bridges and curls
Wrist update
A. 20,50, 60,70,80kg
B. 75-80kg. felt and looked easy
C. stopped at 160kg. felt better to squat today
D. 6.52, 6.58, 6.54. last one was rough.
e. done
?
Nice work Martin!
A 20/40/60/80/100kg
B 1-3 80kg
4-6 85kg felt easy
C backsquats upto 200
5×6 160kg way easier than monday
D 6;51 on the wallballs
7:04 dumbell all unbroken hspu 5/5/5 4/4/4 3/3/3
6:44 rope climbs
Deadlifts 12/8 first 2 sets last one unbroken
E done
Looks like a Good Friday!
– morning with shoulder work – 5x5x40kg clean grip OHS easy just for moving – snatch complex with 70k and 75k – row and wb 12kg : 6’20. Happy with this one cause no break and no rest. Maybe could push harder on the 21 cal. – 70lbs DB sn and shspu : 8’36. Bad score on this one because first time I tried squat snatch with 70lbs. And shspu is my real weakness so it was good to work on that. – core with 5 rounds with 1min rest of : 10 hollow rocks 10 VUp 10 tuck up… Read more »
Mobility the limiter on the dumbbell squat snatch?
Not really mobility but maybe technique… Sometimes I jump, sometimes I do it as no foot movement… I just need to practice.
A. 20-50kg
B. 37,5-40kg
C.80/90/100/107,5 kg
5 sets 82,5kg
D.
Cal and Wall Ball 8:50
Snatches(20kg) and Hspu(no deficit) 7:04
Rope Climbs and DL 12:24
I am very happy, I used to do squats with a weight of 17.5 kg, and today I achieved 20 kg. I’ve never climbed the rope legless so many times before. That’s all for today, I need to rest.
Hard work pays off!! Great job Jolanta!
Thank you, I’m so excited that I’m telling everybody about it?
11 am
ABike
2’08”—2’09”—2’15”—2’08”—2’12”
2’13”—2’10”—2’15”—2’14”—1’55”
4 pm
A.
40-45-50-55-60 kg
B.
60-60-60 kg
65-65-65 kg
C.
105-120-128-135 kg
5×6 120 kg
D.
6’12” WB 9 kg
7’42” Db 25 kg Deficit 8 cm (5×3–4×3–3×3 Rep )
7’12” 10/10–10/10–10/10
E.
Done
Looks like a solid Friday session!
Clean Grip OHS: 35, 55, 65, 75, 85
Front Squats: 225, 240, 255, 270, 260 x3
Power Snatch Work: 115, 115, 120, 125, 125, 125
Conditioning: 9:21, 5:25, 12:44 – This was fun even though I was gassed at the end! I was also really proud of my transitions on the wall balls/row workout and my ability to pick up the ball right away and keep any breaks short.
Your two favourite movements together ?
Solid session Lindsay!
For yesterday´s “active recovery” I did the “Ten rounds : Assault bike and rowing + run”, that was programmed last wednesday. My time: 34.44 min. ( Last time I did this I was under 30 min, but it was around 32 degrees, so no power at all). A. 35-37.5-40-42.5-45 kg B. 35 kg, 37.5 kg C. 72.5-82.5- 87.5- 92.5 , E3MOM: 77.5 kg D. Row + WB: 8.02 min SA DB squat snatch + SHSPU (not deficit): 9.27 min (w/15 kg db) LLRC + DL 15.58 min (I was allowed to do LLRC, but it took me a forever, since… Read more »
That doesn’t sound like an “active recovery day” that sounds like a rough sessions.
Please be smart and allow your body to recover!!
?
Will do! Restday tomorrow.
AM Session: Ten sets for max calories of: 90 seconds of Assault Bike Rest 60 seconds 1 – 29.2 (29.2) – 19.5/min 2 – 59.5 (30.3) – 20.2/min 3 – 88.5 (29) – 19.3/min 4 – 117.7 (29.2) – 19.5/min 5 – 146.1 (28.4) – 18.9/min 6 – 173.6 (27.5) – 18.3/min 7 – 201.3 (27.7) – 18.5/min 8 – 229.3 (28) – 18.7/min 9 – 256.9 (27.6) – 18.4/min 10 – 287.4 (30.5) – 20.3/min Avg – 28.7 – 19.1/min Used the “custom interval” setting on the bike, which just gives you a running total, so I counted rollover… Read more »
Solid AM Session. Hopefully these loosened up your legs for your PM work!