Primary Session
Three sets of:
Depth Drops x 10 reps
Rest as needed
Followed by. . .
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up and step down)
5 Unweighted Box Jumps (jump up and step down)
Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.
A.
Build to today’s 3-RM…
Pause Front Squat @ 33X1
Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Muscle Snatch x 2 reps
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Pull with 3-second Pause at Knee
+ Snatch with 3-second Pause at Knee
*Sets 1-2: @ 75% of 1-RM Snatch
*Sets 3-4: @ 80% of 1-RM Snatch
*Sets 5-6: @ 85% of 1-RM Snatch
D.
Complete as many rounds and reps as possible in 10 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Push Ups
18 Pull-Ups
When the running clock reaches 15:00…
Complete as many rounds and reps as possible in 10 minutes of:
3 Ground to Overhead (185/115 lbs)
6 Strict Handstand Push-Ups
9 Chest-to-Bar Pull-Ups
E.
Two sets of:
Hand Plank Shoulder Tap x 50 reps
Push-Up x 10 reps
Elbow Plank x 30 seconds
Push-Up x 10 reps
Hand Plank Shoulder Tap x 50 reps
Rest 60 seconds
Strength Accessory Option
A.
In the least amount of sets as possible complete:
75 Sumo Deadlifts @ 1012 (185/125 lbs)
The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this.
B.
Three sets of:
Barbell Glute Bridges x 8 reps @2011
Rest as needed
*Romanian Deadlift x 12 reps
Rest as needed
*Keep perfect positioning during this lift. Do not worry about depth as much as your spinal position.
Engine Accessory Option
For time:
50/35 Calorie Assault Bike
100 Air Squats
Rest until the running clock reaches 10:00, and then…
For time:
100 Air Squats
75/50 Calorie Assault Bike
Rest until the running clock reaches 22:00, and then…
For time:
100/70 Calorie Assault Bike
100 Air Squats
If you want to add a little ? wear a weighted vest.
Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 500 Meters @ 80-85% of your 400m PR pace
For the sake of clarity, if your 400m PR was 72 seconds, 80% is 90 seconds (70/.8).
Rowing Endurance Option
Eight sets for times of:
Row 400 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 200 Meters @ 95% of your 500m PR pace
Rest 90 seconds
A 145kg
B 40 and 60kg
C100/110/115kg was a lot harder with that pause.
D 7 + 2
Singles on the g2O
Pull ups unbr until round 5 10/8
Push ups 6/6 really quick break
6+ 12
Goal was to stay moving and keep the hspu and ctb unb
E done
A. 195 (200 was my 2rm)
B. 65
C. 95/100/105/105/110/110
D1. 5
D2. 6+3
– really happy, I was conscious of trying not to get my hr too high with the poor air quality, all pull-ups unbroken, kept moving at a steady pace.
E. 2:32/2:31
Strength accessory option
Double dumbbell front squats
35/25/15
Glute bridges 255/285/305
Deadlifts 155
Considering everything with the smoke this was a great day!
A.) so I did these after the workout. only worked up to 225#.
B.) 65#
C.) 135/135/135/140/140/140. I didn’t go off of the percentages. These did not feel good today. Not sure why, my body felt great but the pauses really got me.
D.) 6+6. Snatches/quick singles and some touch and go. Knew I had to push these because my push ups are awful. Did 2-3 sets each round. Pull ups 10/8 until the last round UB.
8+1. Snatches/singles, UB HSPU, c2b 5/4. I couldn’t hold on to the rig.
It’s all the extra team workouts Joe is making you do 🙂
Hahaha probably. Prepping for the 1 in a million chance they bring back regionals ?
Pts. Plyo done. A. Build to 85kg heaviest i could go today with good form. B. All sets @ 40kg C. Set 1-2 @ 62kg Set3-4 @ 65kg Set 5-6 @ 67kg Focus on finishing the pull and good positions. D. First amrap: 4 rounds + 20 reps Quick singles C&J push ups in 2 sets pull ups 12-6 Second amrap: 4 rounds + 3 reps Started the first round with singles C&J and the shspu and ctb unbroken. This was to fast for me and made me slow down to much in the second round. Found a better pace… Read more »
Good to see you playing with different strategies spending in loading. Solid start to the week!
Done
A. Pause front squats 3×80 kg (same as last week 2 RM)
B. 25-27.5-30-32.5-32.5 kg
C. 35-38-40 kg
D. 4+1 round / 3+1 round
E. done ub.
Strength accessory option done
Back after focusing on Olympic Weightlifting for two week for my meet. Happy to be back!
Plyo done.
Separate strength/warm up.
Conditioning:
5+8 – quick single C&Js, UB Push Ups, deliberate 10-8 on pull ups, except UB final set.
8+3 – quick single C&Js, UB SHSPU, UB C2B Pull Ups. A lot of pull ups today! 🙂
Glute bridges at 115bs, RDLs at 95lbs.
Core Work/Push Up accessory work done.
Who knew how much you missed breathing hard?! ❤️?
Pylo. Done
A. 3 rm – matched last week. 205# (felt strong)
B. Muscle snatch 65#
C. Not a good snatch day.- missed the 80 % and 85% -cant drop 🙁 so did all at 75%.
D. AMRAP 1- R=5+4 (Power snatch all singles, Push-ups UB, Pull-ups UB except last 2 rounds broken in 2 sets.
AMRAP2- R= 6 flat (C&J Singles – HSPU- UB Except last round 4 +3, C2B all UB
E. done
Strenght – A & B
Bad snatch day because you can’t drop? Let’s see some video on the FB page to see if we can help!
A.
115 kg
B.
40-…-55 kg
C.
73-73-78-78-83-83 kg
D.
5+4
GTO3/3-3/3-All Single(Snatch 2/3C&J)
All Unbroken
5+2
GTO Single ( C&J)
All Unbroken
E.
Done
In the afternoon Engine
6’42”—8’42”—10’20”
weighted vest.
Solid start to the week!
Assault bike conditioning.
10 sets 2:30 work 1:30 rest.
Cals: 22-47-72-94-117-140-163-187-209-233
Hr after work
110-123-126-127-130-130-130-133-132-135
Hr after rest
70-70-80-75-85-80-88-85-85-85
Pretty damn consistent. Do you feel like these “engine” sessions have been helping?
Yes, can hold a better pace at the same heartrate and starting to see quicker recovery. And since i can do these at home i can add these in and recover before the primary session.