Session One
A.
Two sets of:
Row 500 Meters @ 70% of 500m PR pace
Row 500 Meters @ 80% of 500m PR pace
Row 500 Meters @ 85-90% of 500m PR pace
Rest 8-10 minutes
Focus of this session should be on stroke mechanics and pacing. Find rhythm and relaxation, make your strokes smooth and efficient.
B.
For max reps:
60 Seconds of Legless Rope Climbs (15′)
Rest 2 minutes
60 Seconds of Double-Unders
Rest 2 minutes
60 Seconds of Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 2 minutes
60 Seconds of Wall Ball Shots (30/20 lbs)
Note scores for each 60 second effort…you will use these for the next portion of your workout, but don’t let that stop you from going as hard as you can to establish your max efforts for these movements. It’s important to know what you’re capable of achieving in these short bursts.
C.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Legless Rope Climbs
Station 2 – Double-Unders
Station 3 – Strict Handstand Push-Ups to 4″/2″ Deficit
Station 4 – Wall Ball Shots (30/20 lbs)
For each station, you will complete the number of repetitions that you achieved in your 60 second max effort tests in Part B.
Session Two
A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Snatch x 1 rep
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)
Build over the course of the 8 sets to today’s heavy-ish.
B.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean x 1 rep
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)
Build over the course of the 8 sets to today’s heavy-ish.
C.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70%
D.
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Chest-to-Bar Pull-Ups
Session 2 First:
A. 3-Pos Snatch at 230 (believe this is a PR)
B. 3-Post Clean at 275 (believe this is also a PR)
C. Back Squats at 305
D. 3:18 (could have pushed the bike harder)
Session 1 in the PM
A. Glad to see that this rowing fried some people, I was breathing after the last 500
1:55/ 1:45/1:38
B. Rope Climbs 6
DU 120
SHSPU 13 (I used to be good at these)
Wall Balls 32
session 1
a. goal splits were 1:55 – 1:47 -1:40
5:20/5:21
not sure how accurate this pacing was just kind of went by feel. Is there an equation to work out the pacing correctly?
b. LRC 3/DU 90, tripped 3x all UB during emom though/deficit SHSPW 10/WB 26, no repped myself a couple of times.
c. done as above
session 2
a. 60/65/70/75/80/85/90/95kg
b. 80/85/90/95/100/105/107.5/110kg
c. @122.5kg
d. 3:19 c2b UB, need go harder on bike
Session 1
A) rowing paces at 1:56/1:51/1:48
Second round was 1:54/1:50/1:45
B) 5 legless
112 DU
20 stricts hspu
31 Wall balls @30lbs
Then
C) completed E2MOM successful.
Session 2
3 position Snatch- 95/135/165/175/185/195/200x/205lbs
3 position clean – 135/165/185/205/225/245/265x/265
Back Squat- @275lbs
21-15-9 – 3:44
Session 1 :Oops jumped in with team this morning cant leave them hanging!
A.20min alt emom
Run 200m
Row 250m
Assault bike 12cals
Max unbroken HS walk
Alt pistols with 3 sec pause
B. For time
30 thrusters 50kg
24 thrusters 60kg
18 thrusters 70kg
12 thrusters 80kg
6 thruster 90kg
14.26
Session 2
Session 1:
A – 1.49/1.40/1.34… 1.49/1.40/horrible 1.39
Felt sluggish on this, but huge lack of sleep this week so I’m not surprised. Will do some of the extra rowing in next few weeks to freshen up on this machine.
One big session:
A. total times 6:38/6:48
B. Legless Rope Climbs- 2
Double Unders – 98
SHPU 2″- 20
WB- 24
C. Done. Arms are dead! 🙂
A. 75-85-95 for the rest. 95. Wanted to go heavier but started falling forward and it was getting ugly.
B. 95-105-110-115-120 for the rest. It was a technique focus kind of a day…
C. 140lb
D. Ran out of time… but will do with rowing when I get home.
one big session will definitely get you pretty tired!
Session 2
A. Up to 175, had to drop and do the 2″ below knees rep after rechalking on a few sets leading up to 175 because my grip got too slick from humidity. Anyone else ever have this problem?
B. Up to 220
C. 255lbs each set
D. Did 32, 23, and 14 calories on Airdyne. CTB pull-ups UB each set. 4:26
Session 2
A. 90/100/110/120/130/140/145/150
B. 125/140/155/165/175/185/195/200
C. 235
D. 5:01
Our Airdyne screen went out during the first ride so I did 1:15/1:00/:45
Improvisation!
Session 2:
A. 95,105,115,115,125,125,135,135
B. 135,145,155,165,175,185,185,195
C. 3×8 w/240
D. 5:31 wanted 4minutes next time if we test this I’ll beat that time Forsure
Session 1
A. 2:12/2:28/2:19
2:18/2:22/2:12
I struggle with pacing on the rower haha
B. Legless-1
Double unders-60
Strict hspu(1mat +10# plate)- 14
Wallball shots (14#)- 16
C. Done
Session 2
A. 95#
B. 110#
C. 115#
Skipped D. Saving my shoulders for my last qualifier workout tomorrow
Crush the qualifier!
Session two
At 0:00
A. 95/135/175/205/215/220/225 (failed 3rd rep)/225
At 20:00
B. 135/185/205/225/240/255/270/dnf because 270 started catching forward on feet
At 44:00
C. All at 275 no pause at top
At 56:00
D. 2:59 rx
21 ub/11-4/9 ub
Closed my eyes on bike for last two sets
Good night.
Happy birthday CJ Martin
By the way, here’s some coincidence, my initials are also CJM
Session 2 only today – I have a 2hr treatment session today to fix my broken/immobile body
Snatch – up to 67.5kg (my weakest movement)
Clean complex up to 100kg – got surprisingly heavy
Back squat – 140kg 3×8 (70%)
Metcon – 7.31
Only had an air Dyne so did double the cals (42-30-18) because ADs are easier
Session 1: Rows done however I think I went out to aggressive with times 1:41/1:38/1:36 first two were OK but the 1:36 was not happening B. 4 LL RC to 15/ 135 dubs unbroken/ 22 strict hspu (mistake here like Maddy said about her rope climbs I should have sand bagged this)/ 22 wb. C. Completed but the strict deficit hspu fell off round 1-22/ round 2-17/ round 3-15 Session 2 A. Up to 185# stoked about that B. Up to 235# hands were getting so sweaty trying to reset was rough. C. Done at 290# wrecked at this point.… Read more »
No sandbagging please!
I know I’m kidding! I won’t ever do that trust me!
Session 2:
Rowing done based off of 1:53
We have 12′ rope
7 legless
103 dubs
11 deficit shspu 2″
35 wallballs 20#
Emom done. Woof!!!!!
Session one:
A. 6:21/6:23 total times
B. legless-1..gotta get over my fear of the rope!
dubs-100
SHSPU 2″ deficit-8
WB-28
C. held all numbers
Session two:
A. up to 120#
B. up to 155#
C. 180#
all lifting felt solid.
D. 8:00 subbed rowing due to no assault bike. C2B were a HOT mess again today.
Session 1:
B.
4 legless
30 GHD
15 HSPU
30 wb
C.
Complete.
Legless and HSPU got spicy!
After the wall balls. I wanted nothing to do with that rope climb lol
S1
Rowing done
Legles RC – 5
Dubs – 120
S. HSPU – 6
Wall Balls – 32
Every 2 minutes
Got all reps except the rope climbs.
5-4-3
S2
Snatch – 240
Clean – 295
Back squat at 335
These are really hard for me. 8 is exhausting
21-15-9
2:36
I went for it here. Chalked once before and made the commitment not to chalk again. Happy with this effort.
Solid work on the 21-15-9! Who needs chalk!
Gah I knew you were gonna be the one to beat with this few of calories to do on the assault bike
By seconds dude. That’s an even match there. But my chest to bars use to be horrible a few years back. They’ve come along way.
Session 2:
A. Snatch 65-75-85-90-90-95-95-100
B. Clean 105-125-130-135-140-145-145-150
C. 165
D. 6:12 (Marcy airdyne)- super happy with this. Chest to bars we’re super strong and they aren’t usually!!
Nice! Glad you were able to work through despite the tender hands.
Swimming seemed to make everything good as new 🙂
Session one
A. Done
70: 2:04
80: 1:49
85-90: 1:42-1:36
Went
2:04/1:49/1:42
2:04/1:48/1:42
B.
Legless: got 2 in 30 seconds and then ran out of time going up for 3.
Du: 107 ub
Dshspu: 9 went 5-singles
Wb: 25 went 20 looked at clock did 5 and had 4 seconds left so did 27 for the emom
C.
Legless: 1:03/:55/:50
Du: :59/1:03 (tripped)/1:01
Dshspu: 1:05/:57/1:05 shoulders loosened up after first round
Wb: 1:01 (27 ub)/ 1:02 (22-5)/1:09 (17-5-5 was starting to miss target)