Primary Training Session
Mobility, Activation & Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%
and then …
Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up
x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then …
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Finish with. . .
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
A.
In 10 minutes build to your opening weight for the complex from Open Workout 21.4:
Deadlift + Clean + Hang Clean + Jerk
Followed by. . .
At game speed
2 Wall Walks
2 Thrusters (135/95lb.)
3 Wall Walks
3 Thrusters (135/95lb.)
4 Wall Walks
4 Thrusters (135/95lb.)
Rest 90 seconds and then. . .
Deadlift + Clean + Hang Clean + Jerk @ opening weight
B.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall Walks
Thrusters (135/95lb.)
Time cap: 20 min.
C.
This portion of the workout begins immediately upon completing or reaching the time cap for the previous portion:
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes
D.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Strict Pull-Ups
Minute 2 – 30 seconds of Strict Pull-Ups
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 4 – Rest
Feel free to switch your grips from pronated, supinated and mixed as you wish. If you reach failure, switch to a band-resisted pulldown.
E.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 30 seconds
Banded Face Pull to Overhead Press x 10-12 reps @ 3120
Rest 30 seconds
Strict Toes to Bar x 6-8 reps @ 3110
Rest 30 seconds
Athlete Notes:
They’re back! Why not retest our abilities on a little wall walk/thruster workout? If you hit a version of this the first time around in week 1, check back to your notes and see how it went! This time maybe you’ll come at it with a new strategy! Wall walks seem so simple but there is actually a solid amount of technique involved with them in order to minimize time under tension for your shoulders (trust us, you’ll want that with this workout). Practice your technique and what works best for you and your body mechanics/height/mobility and use this workout as 55 opportunities to perfect it! For the thrusters, most of you will and should break them from the get-go. Hitting the upper numbers, 10/9/8/7 and even 6 in 2 sets is not a bad strategy if it allows you to move quicker on the wall walks! One last thing… when you’re 1 rep into the round of 7’s, you’re already halfway reps-wise, so buckle down and hammer out those lower reps!
B. Wall walks 5-5-4-4-3-3-2-2-1-1 thrusters rx
23:09
C. 195
Primer done
A: 145
B: hit cap after 5 wall walks
C: 165 failed 185 should have done 175 instead
D: done
E: done
Spicy days work! Nice job!
A. Done
B. 19:23 Rx. All thrusters UB and fast; they felt good. WWs were slow and shoulders were screaming!
C. Up to 102Kg; shoulders were shot at this point.
D. Done with 20# vest and all pronated
15 – 8/11/12
30 – 15/13/10
45 – 15/12/12
E. Done
You like wall walks almost as much as handstand walks right?!?
Warm up
Running to the street workout park.
Then the motion part done with running done.
A)
Emom 10’
10 meter hsw as fast as possible
Uneven ground, but all around 10”
B)
4 rounds
1 hill run (~230 meter)
15 dips
C)
Did the pull ups from today, didn’t really count
That was all. Wanted to du some dumbbell workout later in the living room, but couldn’t find the motivation to it.
It was a little bit windy outside, but not that cold.
The elements are just an opportunity to build some character. Keep putting in some solid work!
A. Done
B. 15:46 RX
C. 275 and stopped had about 2 more minutes but had to coach probably could have hit somewhere between 285-290 I suspect
D.
8/13/14
6/10/12 – supinated
8/11/14
E. Done
How are you feeling one month out from WZA???
Decent for the most part some days better than others. When my knees cooperate it’s much better. Had a minor pec thing that seems to be getting better but had me nervous!
Only done Wednesdays yesterday, back to thrusters and more shoulders. On the other note shoulder has not bothered me once today or yesterday
A. Done
B. 19:42 broke the thrusters in 2 sets till round 6.
C. 120kg (111kg last time)
D. 6-10-10
6-7-9
6-8-9
E. No time but will try to do it in the pm
that’s a fast turnaround! I hope you dial in some extra recovery today!
Is this the end of the cycle? How long are the cycles?
We are coming up on the end. Next week will still be a part of this cycle and then we start a new on on the 13th. All cycles vary in length depending on the time of year. This next one will lead us into the open.