Primary Training Session
A.
Every 6 minutes, for 12 minutes (2 sets) of:
15 Calories of Rowing
15 Burpees Over the Erg
12 Calories of Rowing
12 Burpees Over the Erg
9 Calories of Rowing
9 Burpees Over the Erg
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Four sets of:
Tempo Bench Press x 4-5 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can; these should be performed at least 5% heavier than last week’s sets)
Rest 90 seconds
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control; go heavier than last week)
Rest 90 seconds
Followed by…
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
20/15 kg Barbell Jumping Lunges x Max Reps in 2 Minutes
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes; simple goal…you MUST BEAT LAST WEEK’S SCORE)
C.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 82.5% of 1-RM
D.
Three sets of:
Front Racked Walking Lunge x 20 steps
Rest 30 seconds
Death March x 20 steps
Rest 2-3 minutes
E.
Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
30 Thrusters (95/65 lbs)
20 Strict Handstand Push-Ups
10 Muscle-Ups
30/20 Calorie Row
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:
Weighted GHD Hip Extensions x 20 reps @ 1010
Rest 90 seconds
Glute Ham Raise x 10-12 reps
Rest 90 seconds
B.
Three sets of:
Half Kneeling Med Ball Slam to Right x 10 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Half Kneeling Med Ball Slam to Left x 10 reps
Left Side Plank x 45 seconds
Rest 60 seconds
Med Ball Slam is over the knee that is not on the ground.
Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for distances:
Run 600 Meters @ 100% of 1-Mile Pace
Rowing Endurance Option
Eight sets for max meters of:
90 seconds of Rowing
Rest 2:30 minutes
Your goal should be to maintain consistent pacing across all sets, but don’t sell yourself short. We’re looking for repeated high power output over the course of the ten sets. You have plenty of rest and only twelve minutes of total work, so push your paces.
A. Assault bike and burpees over bench 6:30/6:15 ( I went n the 7 min) B. Floor press 140 x4 / lunges @120 Max reps floor press 5/ jumping lunges 68 C. Deadlift 250 D. Lunges 85/ death march 35 E. 7:38/7:27/7:18 Thrusters unbroken (After every round I thought that was probably not the right strategy and I won’t do it again, but then every round I felt fine until 25 and then it seemed sill to drop the bar and waste all that time lol ?) Hspu 11-9/12-8/12-8 Devils press slow and steady. I think this is where I… Read more »
Lara! You’re giving me more evidence that I need to come up there and got you with that stick! ?
Trust yourself on the first round not just the last! ??
Oops, haha. Well if the gyms have to stay closed here much longer, I might used it as an excuse to head to SD! Except that I then can’t hide from the stick ?
PM Session: A. Every 2 minutes, for 20 minutes (10 sets): Deadlift x 3 reps @ 80% of 1-RM – 365 B. Against a 4-minute running clock… 40/30 Calories of Rowing 30 Push Press (115/75 lbs) Max Box Jumps (30″/24″ – jump up, step down) Rest 60 seconds and repeat for a total of FIVE sets. **Bike Erg instead of Row** **95 lb push press instead of 115** Box Jumps = 9 / 14 / 13 / 10 / 7 (53) Bike took around 1:55-2:05 Push Press = 18/12 each time That left me with :45 – :30 seconds to… Read more »
That’s a solid push dude! Super consistent…until the last set 🙂
Traveling since Friday. First day back, just weightlifting today
A. Done
B. 185 BP 145 WL
AMRAP BP 15
AMRAP JL 68 (+12)
C. 345
How was your holiday weekend?
It was great 🙂 enjoyed nice weather and ate all the things. Been reading the invictus mindset, almost done!
– less than 5′ for the 2 rounds only with nose
– 4×5 tempo bench @100k.
Max reps : 10
Max jump lunges : 70.
– deadlift @200k
– did the row condo : 43 43 42 41 42 41 42 43. Goal was 40+.
– run and core tomorrow
Enjoy your active recovery day!
Morning session. Warm up E. Scaled to 400m row. 25 thrusters 10 strict hspu 10 mu 20 cal row. Struggles in this wod. First time doing hspu or mu in months. Hspu were in sets of 2 or 3. Muscle ups in sets of 5-3-2. Times were around 10 min per round. Evening session A. Nose breathing warm up. Not much rest in between rounds. Second round moved a little to fast on the burpees and had to slow it down. B. Bench @ 72.5 Max reps bench 6 Lunges @ 55kg Jumping lunges: lost count again. C. 10 sets… Read more »
Solid first week back! Let’s be smart, keep you healthy and hitting it hard! Enjoy your rest day!
A done
B
125kg bench
80kg lunges
12reps
82 reps
C185kg
D done
E 7:32
Thrusters 15/15
Hspu 10/10
Mu unb
7:56
Thrusters 15/15
Hspu 10/10
Mu 6/4
8:04
Thrusters 15/15
Hspu 10/10
Mu 7/3
They host a trainingscamp this weekend in holland with multiple athletes. So will swim tomorrow and take friday off. (So won’t post on friday and saturday) maybe do some light work on monday and pick up programming on tuesday again
Sounds like a fun weekend! Yes, definitely rest Monday and also take it easy until Friday. I expect a full run down of how you crushed everyone over the weekend!
A.Done
B. Bench @120#. Max reps 10.
Lunges @120#. Max in 2 min 103rep
C. DL @265# (No mixed grip)
D.Done with 35# Db
E. R=9min (Th:15/15, SHSPU horrible messy, can not go through big sets, MU 5/4/1)
R2=9:40min (Th:15/15, SHSPU 6×3 and 2, MU 5/4/1 Keep failing the 5th in the second set)
R3=10:10min (Th: 10/10/10)SHSPU messy again lol. MU 4/3/2/1)
Make sure you’re getting all of the strength accessory work in. I would also recommend the strongman And gymnastics options if you have time. Need to build some upper body strength ?
The gymnastics I do Thursdays , because I can’t swim pools are closed . ?. Strongman sometimes I try but I don’t have most of that equipment . I am trying to get a sled.
A. Done
B. 120kg Bench 80kg lunge
8 reps Bench 81 reps lunge
C. 210kg
D. Done
E. 8.47/9.01/9.24
Thruster: unbroken/15-15/18-12 (50kg)
Hspu:10-5-5/8-7-5/5-5-5
Mu:6-4/5-5/5-3-2
Have not Done thruster in awhile. But these felt great no pain or irritation, but did these almost tempo like so thruster took some time, but better safe then sorry?
Also forgot to log on Monday but did 140kg squat clean which I have only done power since The injury. ? but need to work on the bounce because that was more like a tempo squat clean?
Great to see you’re feeling healthy and moving well!! Just watch with the “bounce” it’s important for you to stay engaged throughout the movement. Injury’s happen when you disengage. Keep tension and stay safe!
A. Done
B bench press 52,5kg, lunges 45kg
max reps press 8, lunges 64
c. Deadlifts 107,5kg
D. Done
E.
10:43
thrusters 20/10
RMU 4/3/3
11:20
thrusters 12-10-8
Rmu 4/3/3
2 calories
thrusters 15/8/7
Rmu 4/3/3
Hspu, I shared a lot. 3-4 reps and a break. Very tired triceps after yesterday’s accessories. The training was great, I’m happy, I was afraid that I would fail.
Looks like training is paying off!!!! Keep up the awesome work!
AM Session:
Four sets for max distances:
10 Minutes of Rowing
Rest 2 minutes
1 = 2,475 m (2:01.2/500)
2 = 2,480 m (2:00.9/500)
3 = 2,496 m (2:00.1/500)
4 = 2,502 m (1:59.9/500)
Average = 2,488 m (2:00.5/500)
Total = 9,952 m
Probably should have pushed a little bit harder to get these under 2:00 but still happy with the effort.
You can hold a 1:58 pace 🙂
A.
Done
4’22”—4’10”
B.
88 kg. Max rep 8 rep ( 85 kg 10 rep)
55 kg lunge. Max rep 76 rep
C.
165 kg
D.
9’08”
Thruster 18-12
SHspu 5-5-5-5
MU 6-4
9’12”
20-10/7-7-6/6-4
10’28”
20-10/5-5-4-4-2/4-3-3
In the afternoon Row
Looks like you’ve adapted to the heat well! Solid session. Hydrate and eat well then finish up the day strong on the Erg!
?
in these 2 days I feel better. next week there will be the qualifications of the Italian showdown but 3 qualifying wods only with db and Rope. I do not like. race in September. then in October team race in the island of Cyprus
What don’t you like?
all 3 wods only DB and rope. second, an athlete with two accessories is not evaluated and the race is 4 days before Cyprus
Cyprus I have already paid…
Hey, I’m also recording qualifications for Italian. Only 10 women will be in my category, but I believe I will get. A year ago I had 11th place, I missed one point to compete. I wish you luck.
thanks, I hope you qualify
good luck
A. Done, time: B. Bench press 4×4 @55kg (up 5 kg since last week) Walking Lunges @55kg (up 5 kg since last week) Max reps bp @55kg : 5 reps Max reps jumping lunges @15kg: 71 reps ( 1 more than last week) C. Deadlifts emom @103kg D. Front racked Walking Lunges @45kg Death march 2×15 kg db’s E. Today as well, No time for conditioning at the gym because of classes and work, so did a session that was on the program a while ago, E3mom x 10: 30 sec max bike erg, 30 sec max air squats w/10kg… Read more »
Got the important strength work in! See how you feel tomorrow but PLEASE prioritise recovery over everything!