Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Followed by. . .
Every minute, on the minute, for 5 minutes:
5 Strict Pull-Ups
(focus on keeping shoulders as far away from your ears as possible)
Skill-Based Movement Primer
Four sets for times of:
30/22 Calories of Rowing
3 x (PERFECT Muscle-Up + Ring Dip)
6 Clusters (95-135/65-95 lbs)
6-8 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed
B.
Against a 2:30 running clock…
1000/900 Meter Bike Erg or 500/450 Meter Row
Max Reps of Deadlifts*
Rest 90 seconds and repeat for a total of FOUR sets.
Set 1: 185/125 lbs
Set 2: 225/155 lbs
Set 3: 275/185 lbs
Set 4: 315/225 lbs
C.
Every 3 minutes, for 21 minutes (7 sets) for times:
21/15 Calorie Assault Bike
15 Double Dumbbell Squats (50/35 lbs)
9 Handstand Push-Ups to 6″/4″ Deficit
Athlete Notes:
We want two different approaches to these two workouts. The first one is meant to be practicing good reps under fatigue. Do not concern too much with the amount of reps you do but the quality of those reps. After you finish the deadlift workout then you can really hammer yourself with the triplet intervals. Play with the watts you put out on the bike and find areas to push so you can give yourself some time for the next two movements. If you know that you will quickly need to break your handstand push ups into 3 sets or more then modify the deficit to something you can manage in two sets of less.
Activation Done
Skill-based 24:26
A: 225/265/315/355
B:Done
C: Done adjust to 15-9-6
A. 255 315 365 405
B. 15 /10 /6 /4 /4 with 30 cal echo
C. 29:11 with echo bike, 55# dbs and 95# strict press
Day late due to a 10 mile ruck.
Primer done: 2:55@95, 2:51@105, 2:52@115, 3:08@125
A. 245/305/345/395/405/405
B. Rx w/row 20/18/14/7
C. Done
Primer done 5 minute rounds
A: 175, 215, 245, 285
B: 20/16/13/9 (this is the closest I’ll ever get to a “Bobby W” workout) so proud of me!
C: 30# and box HSPU still so hard to finish definitely exceeded some rounds should have scaled reps too
Looking forward to some rest
Three tough days of work! You’ve earned that rest day!
Primer: 3:08/3:05/3:07/2:54
A. 230/275/320/370/370/370
B. 12/11/6/3 Rx
C. Skipped.
Happy to have your training buddy back??
Super happy! Back to pushing each other in person.
Warmup and primer done
A. 110/130/150/170Kg for 3×3
B. Done Rx w/ row
23/20/11/7
This got tough quick. Felt much heavier than what was on the bar!
C. Did no deficit SHSPU, all else Rx.
2:16/2:24/2:29/2:28/2:35/2:45/2:48
Looks like you were able to stay pretty consistent for the most part
The DL in B. definitely felt heavy today. The conditioning was ok. The Echo and DB squats were quick. Hit those hard so I would have time to get through the SHSPU. The SHSPU were a mixed bag today. Got through them but got more drawn out in later rounds. Overall not too bad.
No training today, had some pretty bad stomach pain for some reason, happy i was able to do the classes later. Tomorrow is holiday here, so will probably make up for it then.
Hope you feel better buddy! Look after yourself!
It’s late night here and already feeling a little bit better, so should be good to go tomorrow! Tried to cure the problem with some Nutella 🤷🏻♂️
B. Used a weight between RX and women’s because with deadlifts I feel I can do that: I’m 1.69 cm x 65 kg with short legs so I guess I am stronger with DLs than with anything else. I must say that considering that my DL 1RM was 286, managing a triplet @270 was kind of a surprise (although they were not the cleanest). 14@132 12@187 5@231 3@270 C. 15 cal air bike, dumbbells 35s, HSPU with no deficit (went pretty fast but considering I can manage 3 strict HSPUs with a deficit performed in previous workouts this week, I… Read more »
Physical and metal victories today! Great work Masatomo!!
A. 245/295/345/405 all double overhand hook grip
B. RX 15/15/10/10 – could have pushed this more but played it safe
C. RX
2:16/2:21/2:13/2:44/2:41/2:54/2:56
My hspu, especially kipping, are one of my weakest movements so I was happy to complete this even if I was cutting it close toward the end!
So we take this as progress! Lots of pressing this cycle, lets see if it all pays off!!
Definitely progress my timing felt better for some reason today 🤷♂️
A. DL: 160×8, 190×6, 225×4, 255#x3x3
B. Did the 3RM Low Bar BS @ 32X1 from Monday: 195#
C. Skipped
D. Modified to 12 Cal AB, 9 Double DB a squats @ 40#, 6 SHSPUs to floor (2 sets each): 2:37, 2:28, 2:36, —, 2:29, 2:30, 2:28. Fun workout but need to work on SHSPUs again.
Nice and consistent on times!
Outside workout 😎😎🤌
Skill Primer done, subd row for burpees. No time, went by flow.
A. 95/115/135/150/150/150kg
B. Rx with run, 12/12/10/5. 👌
C. Subd aab for burpees, cumulated reps, not for time.
Have to back off the intensity in some places a bit. Good day 🤙💪
Enjoy a nice rest day tomorrow!
Hey! If I don’t have any machines like assault bike, or row like in today’s wod, how can I sub the 21 calories on assault bike in the conditioning part? Thanks!
I would do 20 burpees.
Thanks man!
Run 400 in place of row and perform 20-25 burpees in place of assault bike. The burpees should take around 50-60 seconds.
Have fun!
Thank you very much! It’s hard but funny!