Primary Training Session
A.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats
Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch with a 3-second Pause at Mid-Patella
Start at 70% of 1-RM Power Snatch & build to today’s heavy.
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…
One set of:
Back Squat x 10-15 reps @ 75%
D.
Three rounds for time of:
10 Bar Muscle-Ups
20 Wall Ball Shots (30/20 lbs to 10′ Target)
100-Foot Handstand Walk*
*If you plan to do the additional gymnastics work then sub out handsatnd walk for 30 air Squats or alternating pistols
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
15 Burpees
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Shoulder to Overhead (165/110 lbs)
E.
Four sets of:
Barbell Hip Thrust x 10 reps
Rest 30 seconds
Single-Leg Banded Leg Curl x 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:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
B.
Two sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet; try to use the same weight you used for last week’s 100-foot increments)
Rest as needed
C.
Four sets of:
100-Foot Harnessed Sled Drag
Max Rep Sandbag Squats (150/100lb.)
Rest 4 minutes
Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.
Engine Accessory Option
Every 4 minutes, for 32 minutes (8 sets) for max calories:
45 seconds of Assault Bike
50 Heavy Rope Double-Unders or 75 Double-Unders
These should be all out efforts!
Aerobic/Gymnastics Accessory Option
Every 8 minutes, for 32 minutes (4 sets):
60/40 Calorie Row
50-Foot Handstand Walk
4-6 Strict Muscle-Ups
50-Foot Handstand Walk
4-6 Muscle-Ups
A. 85/105/125/135
B. 85/90/95/100/105(f)/105/105
D. 1) Dbl dumbell snatch, 20 wb with slam ball/ 30 air squats
6:01
D. 2) 6+30
D. 3) 30 cl n jerk (after the 1st 20 I felt really bad about dropping the bar, so I started putting it down that really slowed me down ?)
E. 185
Engine accessory option
Cal: 15/16/16/16/16/15/15/16
Times: 1:42/1:51/1:36/1:36/1:30/1:33/1:35/1:37
That heavy rope became evil on my grip!
You’ll reap the benefits of all the eccentric work though 🙂
PM Weightlifting Session: A. Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 3 reps @ 75% – 245 *Set 2 – 2 reps @ 80% – 265 *Set 3 – 1 rep @ 85% – 275 *Set 4 – 1 rep @ 90% – 295 *Set 5 – 3 reps @ 90% – 295 B. Every 3 minutes, for 15 minutes (5 sets): 3 Cleans + 1 Jerk *Sets 1-3 = 1 rep @ 72.5% – 205 *Sets 4-5 = 1 rep @ 77.5% – 215 C. Back Squat *Set 1 – 4 reps @… Read more »
??
A. P.Jerk + 3 OHS @95#
B. P. Snatch up to 110#
B. 205#/230#/245#/260#/ 15 @ 200#
D. 18:10
BMU: 8+2/7+3/4+3+3
WB:20/20/10+10
HSW: All over but having more control now.
AMRAP 8: 6+8du
AMRAP 5: 27 C&J
E. Done
Gymnastics conditioning I did it yesterday.
Great to see the gymnastics work paying off!
Pts. A. Done with empty bar. B. Started at 55 build to 65kg. C. Scaled bsq about 5% 100kg x4 115kg x3 125kg x2 135kg x1 115kg x 14 D. Scaled 7 bmu 20 wb 30lbs 30 airsquats Bmu felt weird in warm up so scaled the reps. Kept a pretty good flow during the workout. 1-2 breaks on the bmu. 1 break on the wbs. Air squats i caught my breath a bit while still moving. Time 8:05 30 du 15 burpees, shoulders started to feel tired during this part. Finished 5 rounds Squat cpean + shoulder to overhead… Read more »
Great to see you back moving some weight and also with a training buddy!! Keep up the good work!
– warm up done
– jerk grip OHS done
– pause power snatch uo to 3x1x80k. Stopped here and tried to get a perfect movment.
– back squat up to 165k then 15x135kg.
– condo 1 : did pull up instead of MU cause my hand palms are definitively crashed from the 100 pull up of Tuesday. A big cut on my right hand.
So 9’06 on this one.
– condo 2 : 5+43. 2 reps to get that 6th round !
– condo 3 : 44 reps….. Bad news…
What’s the bad news?!? Look after those hands dude. The heat and sweat won’t be helping ??♂️?
Ahah bad news means my score is not as expected ! Yep swimming tomorrow and everything is going to be good for Monday !
A. 35-50 kg
B. 50 kg
C. 80-90-95-102.5
90 kg 10 reps
D. 15:38
Bmu 6-4/ 5-3-2/5-3-2
Wall balls 10-10/10-10/10-10
HSW 4*7.5m/ 3*7.5m -3.5m-3m/ 3*7.5m-3.5m-3m
Amrap 8
5 rounds+30 du +6 burpees
Amrap 5
53 reps(26 cj + 1clean)
E. done
Nice work Jolanta!!
11 am
ABike
170 cal ( 75 Du 5 set unbroken)
2:20/30 rest
4 pm
A.
50-55-60-65 kg
B.
75 kg
C.
112-128-135-145 kg
10 Rep 120 kg
D.
12’32”
Bar MU 10-10-6/4
WB 20-20-20
Hswalk 3×10 m
6 round + 7 du
40 rep 75 kg
E.
Done
Try to get those sessions in when the its cooler early AM and late PM if possible!
it is difficult for my work schedules
40 reps
That is
1 clean
1 s2oh
20 rounds ?
yes 20 C&J
Push Jerk to Clean Grip OHS x3: 55, 65, 75, 85 Power Snatch w/3sec Pause: Built to 150lbs. Took 155lbs but was slightly below parallel. 168lbs is my 1RM from the floor so happy with that. Snappy and no wide feet. Back Squats: 235, 265, 285, 300. 12 reps at 250lbs or 75% Conditioning: 8:52 – UB Bar MUs, Wall Balls 11-9. Did 30 Pistol Squats. 5 + 9 on the DUs + Burpees 20 reps on the barbell at the end. Started at every :20 for 2 min, then went every :15 for the last 2 min, and went… Read more »
You’re capable of 30+ on that final portion 🙂
AM Session: Eight sets for times of: 25/18 Calorie Assault Bike 25 Jumping Air Squats Rest 2 minutes Wanted to keep the work to rest ratio less than 1:1 so I scaled the calories to 18. A little frustrated with this because I think I over scaled it a little bit. I am usually pretty good with modifying to get the right stimulus. I think 20-22 calories would have been better. 1 – 0:00 – 1:39 (1:39) Bike -> :53 / Squats -> :46 2 – 3:39 – 5:10 (1:31) Bike -> :47 / Squats -> :44 3 – 7:10… Read more »
You were blowing through those assault bike calories!
Engine accessory option done yesterday. Ab calorie: 15-15-15-15-14-14-15 Rest time: 2.08 – 2.14- 2.09-2.05- 2.07-1.58- 2.09- 2.08. A. Power jerk + 3 OHS: 35 kg (slow and controlled) B. power snatch: 35-35-37.5-37.5-38-40,5-42.5 kg C. Back Squat: 4 @72.5 – 3 @ 82.5 – 2 @87.5 – 1 @92.5 15 reps @77.5 kg D. Did alt pistols. Hsw in practice. BMU: 6+4 each round Wb: 20, 10+10,10+10 (should have gone UB) Pistols UB. Round time: 3.33 min, 7.58 min, and total time: 12.24 min. Amrap 8: 5 rounds, 30 du’s, 7 Burpee. Amrap 5: 20 reps. Superslow E. Done. Barbell hip… Read more »
Productive days work! Now to be more disciplined on the barbell on the final amrap. Never walk away from the bar, always toward, shins on, hands on! ???