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Primary Strength Session
Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges
x 4-6 reps
A.
Every 2 minutes, for 8 minutes (4 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 4 sets.
B.
Every 3 minutes, for 18 minutes (6 sets):
Jerk
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps
*Sets 1-3 = @ 70-74% of 1-RM Back Squat
*Sets 4-5 = @ 75-80% of 1-RM Back Squat
Primary Conditioning Session
Every 2 minutes, for 20 minutes (10 sets):
15-18/12-15 Calorie Assault Bike
15 Air Squats
10 Push-Ups
5 Toes to Bar
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.
Two sets of:
Romanian Deadlift x 8-10 reps @ 3211
Rest as needed
Bulgarian Split Squats x 8-10 reps each leg
Rest as needed
B.
Three sets of:
Side Plank Bounces x 30 seconds each side
Rest 30 seconds
Plank Hold x 60 seconds
Rest 60 seconds
Assault Bike Conditioning Option
Eight sets for max calories of:
45 seconds of Assault Bike
Rest 3 minutes
These should be sprints! Try to go out hard and hold 90+% effort. You’ll have 3 minutes of rest, so be sure to test your limits and mental fortitude.
Gymnastics Skills Option
A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Three sets of:
8 Bar Muscle-Ups
25-Foot Handstand Walk
15 Toes to Bar
25-Foot Handstand Walk
Rest as needed
Gymnastics A. Nope, skipped. B. 1:45 all UB 2:07 UB but 8-4-3 T2B 2:21 UB but 5-5-5 T2B 3 min b/t Strength A. 45-95-135-155 B. Split Jerk 205-225-245-260-275-290 no belt on any C. Squat 295-315-315-340-340 no belt, nanos. Felt great today. Moved well and moved fast Primary Conditioning 18 cal bike on all rounds, subbed Tuck Crunch for T2B, have a hand split waiting to happen after the gymnastics to start. 1:22 1:33 1:35 1:37 1:39 1:39 1:41 1:40 1:42 1:40 Those Air Squats were gross. First round smacked me right in the face when I did my first few… Read more »
A) 30/30/35/40 kg
B) 45/48/53/55/60/63
C) 73/73/77,5/78/85
PC) scaled to 8 cal , 7 cal sets 7/8/9/10
Scores: 1:20/1:29/1:32/1:38/1:41/1:44/1:48/1:50/1:57/2:00
Work on bike 30” every sets
– accessory on morning and back squat @ 125k, 130k, 135k, 135k, 145k.
– push press in SJ : 20k, 40k, 60k, 70k, 80k.
– split jerk : 3x80k, 3x85k, 2x90k, 2x100k, 1x105k, 1x110k.
– condo : 18cal each round, reset Siggi Bike each time. 3 last rounds were hard, legs were burnt.
Took a few days off to hang with some friends and family from out of town.
Primary Strength
Mobility and Activation done
A. 95-115-135-155#
B. 180-195-210-225-255#
Failed first attempt at 255# rebuilt it and hit second attempt.
C. 255-255-255-275-295#
Felt heavy, go figure 😛
This is what I get for taking a few days off
Strength Accessory
A. 135#, really trying to use hammies but am getting a lot of lower back from these so kept it light. BSS done.
B. Done.