Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
30 second Hang from Pull-Up Bar
30 second Side Plank (each side)
20 Banded Face Pulls
10 Sumo Stance Goblet Squats to a Parallel Box
A.
For time
400 meter Run
60 Thrusters (45/35 lbs)
60 Pull-Ups
400 meter Run
30 Thrusters (115/105lbs)
30 Chest to Bar Pull-Ups
400 meter Run
15 Thrusters (165/125lbs)
15 Bar Muscle Ups
400 meter Run
B.
Every 2:30 minutes for 10 minutes:
25/18 Calorie Ski-Erg or Row
25 GHD Sit-Ups
Finish with. . .
Accumulate 5 minutes of Sandbag or D-Ball Bearhug Hold (150/100lbs)
Athlete Notes:
A little descending reps and ascending difficulty in today’s workout! Those runs should be at a pace that allows you to come back in and attack the barbell/gymnastics. If you’re running your 400 meter PR, you’re doing it wrong. But, if you’re running slower than your 5k pace, we should probably pick it up a bit. The goal for the thrusters should be to finish each of them in 2-3 sets, if you’re having to break more than that, the barbell is likely too heavy for you. When you set it down, take a breath, put your hands back on the bar, and rip out another set sooner than you want to. The gymnastics is where most of you will have to be strategic. This is a lot of pulling paired with a lot of pressing from the thrusters. Be smart out of the gate and don’t burn your grip and pull too soon. It’ll be tempting to rip out a bigger set on the pull-ups than what you should do. Most of you should get to the 60 in 2-4 sets, again taking short breaks when you come down just to relieve your grip. The chest to bar’s should be similar and completed in 2-4 sets as well. When you get to the bar muscle ups, that’s where you can empty the tank. Don’t risk failure, but ride that line a bit to see if you can get these done in less sets than what you’d think! Hang on and have some fun, then run like crazy on that last 400 meters!
A. With pullups for first two rounds and ctb for the third. Bars were 45/115/145.
28:11
Thrusters:
42/18
15/8/7
9/6
Primer Done
A. 28:03 Rx Thrusters all done in three sets. BMU we’re tough at the end.
B. Done
C. Done 100# SB
Primer Done
A. 28:20 scale the thrusters to 50 and 70kg
Thrusters 30/15/15, 10/10/10, 5/5/5
Pull ups 6×10
Ctb 3×10
Mu 5/5/4/1
Runs very slow in cold weather, found this very tough lot of resting. You guys are super fast 👏
B. Did 20cal and 20 ghds
Done with 60kg
I somehow ended up sicker the last couple days than I was last week. I have some meds now so should be good for real this time. Made up the squats and snatches from Monday and will listen to my body tomorrow. Hopefully get something in and then back at it for real friday.
In other news- My boss at school asked me if Id train his daughters (strength & conditioning) because they are getting really competitive with volleyball. I’m excited to get back to some coaching!
Hope you had a great day Tino!
Primer done
A: 35 brutal min
B: done
Primer: done
A.29:32
B. Done
With 15 cals ski & 15 GHD
B1. Done
Primer done
A. 19:08 Rx
Runs – 1:33/1:29/1:30/1:27
Thrusters – UB/15.15/5.5.5
PUs – 30/30
C2B – 15/15
MU – 3/3/3/3/3
B. Done
You were moving! Could have pushed the bar muscle-ups a little more and went sub 19 🙂
Perhaps. What I should’ve done is sucked up the pain and picked up the bar faster. I was slow picking up the bar after the runs and after the sets of thrusters. Definitely would’ve been under 19 then.
A. EMOM 10 Min 70 heavyish DU + 10 Jumping banded Air Squats B. 6 Sets of 5 Push Press + 5 Push Jerk w/ Double Dumbbell 50bs Pause at the Bottom of the Dip 1 ‘Rest btw. Sets C 10 sets, not for time, of: 5 kick up to HS, hold until controll, then down 8-10 reps Forarm to Push Ups 30” rest D. 2 Double DB Devils Press (50bs.) 4 Double DB Strict Press (50bs) 8 Double Dumbbell Squats (50bs) Could not hold the 1 round/minute tempo, strict press destroyed me E. For quality and muscle activation: 70… Read more »
Putting in the work!!!!
Hope you’re hanging in there!
Trying to move around a little, but won’t really improve the performance and body for sure. It is what it is, have to be a little bit more creative with the dumbbells. It’s a struggle for all of us here.
Great time to heal any aches and pains. Think of it as the off season and recovery period. Hang in there. You’ll be back kicking ass soon enough. “Stay thirsty my friend.”
If we call it off season and recovery period, it actually does not sound that bad haha 😀 haven´t had any in God knows how long.
Thanks, trying to do my best!
Primer ✅
A. 18:14 Rx
Thruster: UB, 17/13, 9/6
Pull-ups 30/30
C2B: 17/13
MU: 5/5/5
Going from cold air outside on the run to warm inside crushed me
B. ✅
That part B 😳💪
Really going to feel it tomorrow
Smoking fast James!
Chest was so sore from yesterday and Pec/shoulder has been slightly questionable from last Wednesday so was happy to be kipping without much issue
A. 21:59 RX
Runs… slow and definitely did not run like crazy on the last one
Thrusters: unbroken -15/9/6- 8/7
Pull ups: 20/15/15/10
C2B: 13/11/6
Bar MU: 8/7
B. Doing something like this tomorrow
Enjoy some good rest and recovery tomorrow. Try to set aside some time to work on your chest and shoulders.
For sure will!