Primary Strength Session
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
B.
Every 90 seconds, for as long as possible…
Hang Clean + Jerk
Males start with 255 lbs on the barbell and add 10 lbs every set.
Females start with 175 lbs and add 5 lbs every set.
If you fail to make it more than 5 sets, stay at your last sucessful weight and peform 3 more lifts.
Primary Conditioning Session
Five rounds for time of:
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
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.
Aerobic/Gymnastics Skills Option
A.
Three sets of:
800 meter Run (True Form if possible)
2/1 Legless Rope Climbs from seated
50-Foot Handstand Walk
3/2 Legless Rope Climbs
50-Foot Handstand Walk
4/3 Rope Climbs
Rest as needed
B.
Every 3 minutes, for 9 minutes (3 sets):
GHD Sit-Ups x 45 seconds
Assault Bike Conditioning Option
Twelve sets for times of:
15 Calorie Assault Bike
Rest 30 seconds
A.- Did this in the Training Hall early Saturday morning… It was quiet and awful lilfting my myself =) All done off 275, felt good. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Sets 4-6 – 1 rep @ 90-95% Rest 3 minutes B. Every 90 seconds, for as long as possible… Hang Clean + Jerk- This felt pretty terrible today… not sure why. So I stuck with 175 for 6 of them. Jerk was a press out on the R and from my video… Read more »
A) 280/320/355/375/390/405
B) Built up to 315
Conditioning: 7:10 hah this was brutal. Thrusters got difficult
Gymnastics:
A) 6:12/6:08/6:05 Each 800 m run took about 3:00
B) Done
AB conditioning: Completed 8 rounds. A little rushed on time.
A. Up to 405. Pr
B. Up to 315
Conditioning
8:04 Rx.
Aerobic/ skill work done
SEssion 1:
A. Worked up to 295# for the singles and felt good!
B. PR hang clean and jerk! Old one was 230….got to 240 for the EMOM, then decided to keep going but took a little extra rest time and got up to 250! PR clean from the floor is 240, so I’m STOKED to hit this.
Then gymnastics session with coach
Session 2:
Upper body super fatigued from gymnastics so did 3 rounds of:
800m run
15 thrusters 75#
Great session!!!
A. Worked up to 365lbs (off of 395lbs)
B. 285lbs
Cond: changed it up with my team and did
5rft
30 thrusters 115/75
15 sync c2b
Gymnastics option: done
Session 1: A. Conditioning: 8:49 – struggle bus this morning 🙁 Felt a little pull in my groin on the 2nd set and just lost the intensity, it got in my head a bit because it didn’t go away. Not really an excuse though…. B. Aerobic/Gymnastics: 9:26/9:50/9:18 – did some mobility and rested for a while after the metcon. The running actually made it feel a little better. GHD: done 20/20/20 C. Assault bike Cond: Finished up with 9 sets (all I had time for before coaching) Going to do some more mobility and see how it feels for the… Read more »
Keep us posted on your groin. It just needs a little love over the weekend. Look after yourself!
@katelyntrombetta:disqus @disqus_Ev9K9MkcOr:disqus @cfakchristian:disqus Great work today ladies!! Those are some solid numbers!!
Thanks Tino!
Strength
A. Done
B. Finished at 315. Missed jerk at 325.
Conditioning
7:38
Nice work Connor!
AM Session
A. Still taking it easy on heavy squats, worked up to 245 low bar box squat
B. Up to 225
C. Primary cond. 6:54
Extra work later!
Crushed that conditioning. Well done
Back squats done based off 315. Worked to an easy 300!
Clean work done. 175-215
primary cond 7:15 RX unbroken
A. Back squat 85/95/105/110/114/114kg
(kilos were next to me so I used those today)
B. Hang clean and jerk made 205#, missed clean at 210#
Conditioning
8:20
100 assault cals every 10 mins x 4 w/ Mitch
6:00
6:12
6:11
6:10
Did you win?
1 out of 4.