Primary Strength Session
A.
Four sets of:
Depth Drops
x 10 reps
B.
In 15 minutes or less, build to today’s “heavy”…
Front Squat x 1 rep
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean from mid blocks x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean
D.
For Time:
25 Back Squats (225/135 lbs)
150 Double-Unders
15 Back Squats (255/155 lbs)
100 Double-Unders
10 Back Squats (275/175 lbs)
50 Double-Unders
Bar should be taken from a rack.
Primary Conditioning Session
Every 6 minutes, for 24 minutes (4 sets):
40/30 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
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.
Take 20 minutes to build to today’s 2-RM Bench Press
B.
Three sets of:
Bench Press x 10 reps @ 65-70% of today’s 2-RM
Rest as needed
Dynamic Push-Up off Plates x 10-12 reps
Rest as needed
Rowing Endurance Option
Four sets for times of:
Row 1700 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
Running Endurance Option
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
B- 275, 5 # PR!
C- 165 across all sets. First time pulling from blocks
D- 8:46
Primary Cond: 430/408/426/448
A- 175×2, 190 for a single
B- 120
S1
A. Doe
B. 350, went for the 5# PR at 365 and let it go as soon as I felt my back do the gargoyle
C. 215/230, I’m horrible at these.
D. 9:24
Sq 20/5 – 8/7 – 5/5
Dubs 80/40/30 – 40/30/30 – 30/20
Hopefully I can get back to the gym after work.
Conditioning
3:17/3:38/3:49/4:25 could not get my legs to go faster on this last one
A. Done
B. 210, felt I could probably do more, but I started to lean forward and it was more than last week so I left it there
C. 130/130/135/135/140/140, I need to get better at these!
D.7:34
Conditioning
4:28
4:06
4:07
4:33
I’m not great at c2b or hspus!
Strength accessory
A.155, I was tempted to try more but was lone in the gym so I couldn’t grab a spotter
B.105
Please post video of your Gymnastics and tag Travis. Let’s see what we can do to help!
Strength
B. 370. 385f
C. 245,260
D. 7:32. All back squats unbroken. Dubs were sloppy. Lots of trips in the 150 and 100. The set of 50 unbroken. May need to warm up more on dubs before the conditioning workout.
Conditioning
3:22,3:43,4:11,4:23. Bike gradually slowed down. All c2b unbroken.
A. Done
B. Worked up to 315lbs pretty easy but lost my front rack a bit so called it quits there.
C. 235/250. Goal was to hold hook grip all the way through. I didn’t keep it on all of them but it felt like the bar was definitely more connected.
D. 10:22
*This is the hardest “cardio” session I have done since the open. Haha
225-10/8/7
255-6/5/4
275-10 unbroken
Strength accessory
A. 285×2
B. 185×10 and push ups done.
Haha you can tell you haven’t conditioned in a few weeks ?
Haha seriously. The dubs were the hardest part.
Fs. 235 probably should have gone heavier
Pwr cleans from blocks 150/160
Back squat/DU shoot I didn’t write it down…it was all unbroken. Plus change weight time. ?
Didn’t get to the metcon.
Primary Strength
A. Done 20″ box
B. 195
C. Sets 1-3 115; Sets 4-6 125
D. 12:56 25 unbroken, 5/5/5 for 15, 4/3/3 for 10
Strength Accessory
A. 135
B. 85/95/95; 10# plate for dynamic pushups
Strength:
Front Squat built to 175
Cleans from blocks: 115-130 over 6 sets
Back squat/DU’s For time: 13:21, used 125/145/165 so 65/75/85% went UB on the 25, then 10/5 on 15, and 5/3/2 on the 10, DU’s were UB on 100 and 50
Primary Conditioning:
Went in with some goals for the session:
Scaled the bike to 20 cals, wanted to go 4×5 C2B’s all the way through, and 10 UB Strict HSPU’s
Achieved this all 4 rounds, finishing each round around the 4 min mark
Strength Accessory:
2RM Bench: 125
Sets at 85 and dynamic pushups done
Nice work adjusting the workout Abby, you did it perfectly and got the most out of your session!
Optional strength
A. 155
B. 100
Conditioning
4:02-3:51-3:57-4:00
Scaled to
15 cal & pull-ups
That echo bike though ?
Like or dislike echo bike?
From an owners standpoint, love. It will never break. From an athlete standpoint…I feel like it’s going to make me better in competitions where an assault bike is used. You have to work for every inch on that thing. There is no coasting. The second you stop pedaling it basically stops. I’m guessing the calorie ratio to an assault bike is about 3:5.
Not a fan of how quick the monitor shuts off, but that may get easier the more I use it.
Have you used one in WODs?
Never used one but I know a few athletes who have and they said they dont like it. The belt slips and it doesn’t count properly.
Interesting. I haven’t had that happen but if it did I could see the issue. “Properly” for the machine, yes. Compared to the assault bike, it takes more work. I can see people complaining. ? Kinda like an EMOM that you suck at.
Tatted up my back so not gonna Push it too hard.
A. Done
B. Failed 225# lol hit 215#- PR reign is over 🙁
It’ll be back next week..:)
Same thing happened to me, was hitting heavy the last couple of weeks and today crappy as ever ?
Prim Str:
A. Done
B. 255
C. 160, 170
D. 12:15 (185, 205, 225- 25, 20, 15 cal ski)
Prim Cond:
Time for 3 rds- No deficit
4:35, 4:27, 4:43
Afternoon Conditioning Session
Primary Conditioning
Set 1: 4:09 (1:58/12-8/5-3-2)
Set 1: 4:30 (2:08/15-5/5-3-2)
Set 3: 5:48 (2:48/20/4-2-1-1-1-1)
Set 4: 6:02 (2:50/12-8/2-2-2-1-1)
Prob the first time I’ve done 4” deficit for the entire workout. Happy with how long I was able to last but these are by far my biggest goat.
Great to see those hasp getting better!
Strength:
A.) done
B.) 235#
C.) up to 155# access 80%- no blocks hang power doubles
D.) 6:14 RX
—
Optional strength
A.) 155#
B.) 10 @ 105# dome
PS: 1. Depth jumps- skipped ; ankle is bugging me from landing on it funny over the weekend ; not injured, but I don’t want it to get worse! 2. front Squat-220# yay!! Haven’t hit this since before my illness 2 + years ago! Woohoo! 3. PC done off blocks just above the knees 4. Backsquat / Double under work out (subbed 25-15-10 Burpees for DU) 6:12 SAO A. Close grip bench @150 (protecting shoulder) B. 3 sets 10 bench @ 100# 10 dynamic push ups -25# plates Row Endurance : 6:59.7/2:03.4 6:55.4/2:02.1 6:53.7/2:01.6 6:51.4/2:01.0 *off by about 2 sec… Read more »
Yeah!! Those strength numbers are already coming up! So awesome!!!
S1: PS: A)Done
B) 345
C) 225-265
D) 13:32 10-10-5, 8-7, 10
Tried to hit higher sets as much as I could
On the double unders but the legs felt real fatigued haha
S2: PC: 4:42/5:02/5:11/5:10
Kept the C2B unbroken and broke the handstand push ups in to sets of 5,3,2
Conditioning
*Went SHSPU with no deficit since they’ve felt off lately. Just what I needed. UB on all. Assault Bike is still my nemisis
3:42/4:03/4:38/4:58
Perfect adjustment and ended up getting a really good workout in. Nice work Jacob!
Thanks coach!
S1
Every 6 minutes x 4
4:30
4:27
*4:07
*4:28
*No deficit
S2
Front Squat
395
Cleans x 2 mid blocks
255
285
Conditioning
6:47
Moving on those squats and dubs!
I gotta make up ground when I can 🙂
Primary strength:
A. Done
B. Today’s heavy front squat @145
C. Power clean from mid blocks x2s @110/110/110/115/115/115
D. 14:16 @75/85/95 double unders got me
Strength accessory:
A. 2RM bench @140
B. 3×10 bench @100
Dynamic push ups off plates done
Session 1: Primary strength A) done off 24” box B) 310 5lbs under my pr C) 225/225/225/240/240/240 these felt really fast today D) 12:52 12/8/5 on first set of backsquats 9/6 on second set and unbroken on the last set. Not a good double under day. Only the last set was unbroken. I should’ve done 15/10 on the first set of squats, next time I’ll know! Strength accessory A) worked to 245 B) 160/170/170 and dynamic push ups on 45lb plates Session 2: 3:15/3:21/3:34/3:45 no deficit on hspu my goal was to see if I could go unbroken on the… Read more »
Looking strong Parker. I expect to see a front squat PR soon!
Great push on todays conditioning. That adjustment was spot on!
Thank you Tino! Next time hopefully I will! ??
Primary strength:
350 front squat (most in like a year)
245-245-245-280-280-280 PC
Skipped metcon
Forgiven for all the conditioning you did…:)