Primary Training Session
Mobility, Activation & Warm-Up
Rotate through the following three drills over the course of 6-8 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
Band Assisted Ankle Stretch
and then …
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds PVC Pipe/Banded Pass Thrus in a squat
60 Seconds Row @ 70-75% effort
30 Seconds PVC Pipe/Banded Overhead Squats
Movement Primer
Four Sets of:
Depth Drops x 10 reps
Rest as needed
*slightly higher box than previous week
Followed by. . .
Every 3 minutes for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35lb.)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint
A.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch + Overhead Squat) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
*Sets 9-10 = @ 85-90% of 1-RM Snatch
B.
Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch Pull x 3 reps @ 100% of 1-RM Snatch
(Bar starts from just above the knee for each hang repetition)
C.
Three sets of:
Pronated-Grip Strict Pull-Ups x Max Reps @ 21X0
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 21X0
Rest 3 minutes
If you are currently unable to accumulate 18+ reps per set, please add 15-20 Banded Lat Pulldowns immediately after your supinated-grip pull-ups.
D.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds
E.
Complete as many rounds and reps as possible in 12 minutes of:
12 Skater Squats (Left Leg)
12 Skater Squats (Right Leg)
12 Bent-Over Reverse Flys @ 21X1
12 Bent-Over Gorilla Rows
Athlete Notes:
Continuing with our olympic lifting and “successory” work theme for Tuesday’s we’ve got another one coming today. As we’ve mentioned the last few weeks, please follow the prescribed percentages, reps, and tempos to the best of your ability! We are still in our foundation building phase so why not focus on getting really, really, strong! Side note… if you’re not keen on accessory work, and haven’t PR’ed a lift in awhile, maybe you should change that mindset 🙂
On a wed.
Primer Wu done.
A. Did as emom from 60kg to 80kg (60%-80%) 💪
B. Done @ 100kg
C. 15/10, 13/9, 12/8
D. Done
E. Done, easy pace.
Warm up and primer done
A. Top 2 sets at 205 and 215
B. 235
C. 16/8, 14/8, 13/8. Strict to the tempo
D. Done w/135 bar and 55lb KB
E. 6 rounds. Slow and focused reps
👌
Mobility and primer done
A: 120
B: 135
C: bands for days but did high volume 15
D: 85 & 20#
E: 4R skater sq really hard
Have to take care of my pup tonight- so I’ll need to be a day behind for the rest of the week. It’ll happen tho! 🎉
Hope today was awesome!
Hope the pups ok!
She is! Had a scare in the night before and then watched her close after work. shes fine! This is just going to be my life off and on… haha but she’s such a good girl. Worth it
A. Up to 61Kg early then stayed there for sets 5-10
B. 61Kg for all
C. 15-10/12-10/10-9
D. Done with 61Kg BB and 24Kg KB
E. 4rnds using 2.5/5/25Kg DB respectively
Stayed lighter and easing back after 10 days. Was really sick for the last week with food poisoning. Lost 6Kg BW. Recovered now but body is adjusting back to routine. Will go easy the rest of the week.
Good to see you back to health. Ease yourself back in dude. Hydrate and up those calories to get your weight back up and body feeling more like its old self!
Will do. It may take a week or two to get back to weight and feeling my old self.
Warm up: done
Depth drop: done
E3MOM: 0:46/0:44/0:46/0:44/0:51
A. Up to 175 lbs
B. 205 lbs
C, D, E: done
Warm up and primer with some modifications done
A) up to 80kg
B) 85-90-95-100kg
C) 10-10 and 15 pull downs at every round, although tempo might have been off every now and then 🙄
D) 60kg barbell and 20kg kettlebells (last week it was 16kg) still ouch
E) 3 rounds done, not for time
Funny, with my right leg, skater squat goes quite easily and nicely, with the left one it’s a real struggle. Guess mobility is off a little, feels very instabile on that side
Play with releasing your flute and hip flexor and see if that helps
Any specific movement maybe you would recommend? If you have a favorite maybe in mind
Using a softball on your glute. Psoas release with a kettlebell and couch stretch
A. 155/165/165:185:195×2/205/215/225×2
B. 255×2/265×2
C. 12/8 – 13/6 – 12/6 – that tempo 🧨
D. 135/24kg
E. 4 rounds 15lb/70lb – skater squats are excellent, my second favorite after Spanish!
Tempos for the win!
C. ProGrip SPUs: 7, 7, 6 @ 21X0; SupGrip SPUs: 7, 6, 6 @ 21X0
D. DB Row 3×45#; Wtd Wall Sit 3x:60s using 35#
E. 3 rounds for the 12 min AMRAP of 12 Skater Squats each leg, 12 BO Rev Flyes, 12 Gorilla Rows
I’m doing this at home right now. Just returned to AZ and in between gyms at the moment.
Hopefully you have a good fan to keep you cool out there
My favorite day is Tuesday!!!
Heck yeah!
A) Final two sets at 185 (86%)
B) All sets at 215 (100%)
C) 16/6, 12/6, 10/6
D) Rows at 165 wall sit with 35lb KBs
E) Done didn’t count rounds or reps just moved
Solid work!
A. 155/165/175/185/195
With class:
10:00 AMRAP: 10 devils press 55#, 10 cal bike (3 rounds)
Clean and jerk work up to 245 (85%)
That sounds like a fun workout
It was a good one!
Warm up and Primer Done.
A. 170/180/190/205/210+215
B. 240
C. 8/8/8 and 7/7/7 with 20 banded lt pull downs.
D. 135 rows and 35# goblet hold.
E. 4+36 (20# flys and 53# gorilla rows)
Another solid day!
Primer 3 sets on both
A. Stayed 10% lighter
60-75kg
B. 80kg (75%ish)
C. 10+8
8+5+15
8+5+15
D. 40kg x 10, no weight on wall sit
E. 3 sets
👍💪