Primary Strength Session
A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(pause 2-3 seconds in receiving position on every rep)
*Sets 1-3 – 65-70% of 1-RM Jerk
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
B.
Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk
Build over the course of the 8 sets to today’s heavy.
Primary Conditioning Session
A.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
Cleans (225/155 lbs)
(power or full cleans are fine)
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
For time:
40 Calories of Rowing
40 Strict Handstand Push-Ups
4 Legless Rope Climbs
30 Calories of Rowing
30 Strict Handstand Push-Ups
3 Legless Rope Climbs
20 Calories of Rowing
20 Strict Handstand Push-Ups
2 Legless Rope Climbs
10 Calories of Rowing
10 Strict Handstand Push-Ups
1 Legless Rope Climb
I’m terrible at posting regularly. So one of my goals is to post more. I also happen to be a week behind.
Jerk, built up to 100kg.
Front squat + jerk built up to 102kg.
Feeling pretty good, less scared my shoulders gunna explode.
Conditioning. Done as BMUs. No rings at the work gym. 6.35
No time for anything else.
A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep- got up to 195
B.
Did a bit different stuff, knee is swollen and feeing like crap… front catching a power clean funny… kept weight lighter and volume higher.
3FS+1Jerk.3FS+1Jerk.3FS+1Jerk rest 2 minutes
3 sets were done at 125, 145, 165.
Warmed up for power cleans but quad wasn’t even engaging to pull off the ground without totally compensating… called it a day.
A. Built to 116 kg. Felt good
B. Built to 132 kg. Happy with this
A. 4:58. Power cleans and muscle ups felt good.
Strength:
A) Worked from 215-285
B) Worked from 225-300 Felt a little exhausted towards the end with my STO
Conditioning:
A) 17:38 RX Went slow on the rows, quick on the SHSPU, and kipped the legless with short rests.
B) 4:35 RX Unbroken Muscle Ups, cleans felt awkwardly heavy for some reason
Every 90 seconds, for 15 minutes
Jerk x 1
*Sets 1-3 – 65-70% ✅
*Sets 4-6 – 70-75%✅
*Sets 7-8 – 75-80%✅
*Sets 9-10 – 80-85%✅
Every two minutes, for 16 minutes
Front Squat + Jerk
130✅
140✅
150✅
160✅
170✅
180✅
190❎
186❎
Comditioning A. 6:41
Staying away from upper body movements this week except for a few exceptions… to allow my elbow to heal. So today I worked up to a 300lb back squat for a PR then did 3×3 @ 255.
Metcon was:
40 cals AB
40 wall balls with the 20lb
20 burpees
30
30
15
20
20
10 and so on… got 19:13
Then did some back extensions and glute ham raises
A. 135/145/155/165/175/180
B. 180
A. 5:22 power clean
Skills option done not for time.
Strength
A.230,235,240,245,255,260,265,275,285,300
B. 240,255,270,285,300,315,330 F jerk, 330F
Conditioning
5:57. Muscle ups improved. Can shave almost a minute if I speed up the barbell and avoid several chalk visits.
Aerobic/Gymnastics:
36:36, scaled legless rope climbs to 12ft, started cheating on rep 5 or 6, switched to legs at side for as high as I could go (about 4 pulls) for the rest
HSPU in sets of 4-5, and got the last 10 UB!
Lifting:
A) 115/115/115/125/125/125/135/135/140/140
B) 115/115/125/135/145/150/155/160, re-racked between front squat and jerk for wrist
Conditioning:
13:29, 125# for cleans, banded strict MU transitions
Shoulders are tired!!
Primary strength:
A. Jerk 90/90/90/100/100/100/110/110/120/120#
B. Front squat + jerk 85/90/95/100/105/110/115/120#
Primary conditioning:
A. 6:56 used 105# and cut the muscle up reps to 4-3-2 but made sure I did them unbroken
Aerobic/Gymnastic skill:
28:05 used an ab mat +10# plate and did 1 legless rope climb each time. My hspu are getting stronger finally
A. Worked up to 225 (based % off of 265)
B. Worked up to 235, missed jerk on 240 twice, damn jerk got in front of me.
Conditioning:
A. 3:43 (Felt like Darth Vader trying to breath, still on mend from the flu ?)
Smoking fast Regan!!!
Session two
Aerobic/gymnastics:
not sure how to communicate this haha
40 cal row
40 strict hspu
4 legless
30 cal row
30 strict hspu to a 2″ deficit
3 legless
20 cal row
20 strict hspu to a 3″ deficit
2 legless
10 cal row
10 strict hspu to a 4″ deficit
1 legless
24:22
Hspu felt really good. Legless took up most of the time, but more than happy to move through them. Figured out how to do the awesome firepole descent on the rope too haha.
I need to learn that!! Haha pointers? Or just go for it
Probably not? Haha i played with this clamp
https://instagram.com/p/BNeuSyWA65a/
Should I scale the hspu in aerobic conditioning since I can only do about 12-strict fresh? If so how? Heavy l sit press?
Sometimes I’m only able to get 3’s and 4’s when volume gets high. As long as that’s productive than I can do that. Let me know best option, thanks!
I would perform 25-20-15-10
Okay, deal. Thanks dude
S1
Aerobic/gymnastics
21:32
Pretty pumped about this. 100 strict hspu for me is awesome.
S2
Split Jerk up to 315
Front Squat + Jerk
345
Conditioning
4:14
Putting your work in on the gymnastic side then you got to have some fun with those heavy cleans.
HSPU are the new the new chest to bars. Soon to be a strength of mine. Just running your game plan coach !
Strength
Done at prescribed weights, then I decided I felt good so I hit a pr at 325, 2 misses at 335, but I got it next time I was close, I’ll post a video.
Front squat + Jerk up to 90% of 1rm c&j
Con-
7:30 rx
Did first 9 power cleans 7 and 5 squat just to see what the difference was. Squat clean definitely took more out of me
Optional con
done rx
21:15
Session one
A. 225-305 in ten pound jumps no misses. 85% was 300 so didn’t do 10th set
B. EMOM 8 10 sandbag squats because my legs are stupid and can’t get into a front squat position
C. 4:03 sub 4 if I didn’t dodge around class doing stuff by rings
Nice work on the conditioning piece Jake!
Nice time dude !
Thanks man! Every once in awhile the stars align and I can keep up with you guys haha
Primary Strength Session
A. Jerk x 1 rep: 60-65-66-67,5-70-71-72,5-76-77,5-80kg
B. Front Squat + Jerk: 55-65-70-75-80-85-87,5-90kg
Primary Conditioning Session
A. 5:13 (MU: 9/5+2/5, powercleans: singlets)
Am
Primary strength
Jerks…worked at percentages up to 78kg
Squat + jerk up to 70kg missed lastone.
Aerobic gymnastics…20.28
Pm
Primary Condish (didn’t have access olto rings in am)
11.00
A. Hit percentages off of 190#
B. Hit a PR on jerk at 195#! Hit a 200# squat but failed jerk! So close though!
A. Conditioning felt good and so did MU. Squat cleans were tough and I failed one. They were slow but got through it.
Awesome work on the PR Shely!
A. Pause jerks
3@74kg
3@79kg
2@84kg
2@89kg
B. FS + Jerk
Up to 95kg
Front squats felt great! Should have done more
Conditioning
MU + cleans
4:56
Solid work on the conditioning piece!