Primary Training Session
Movement Primer
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Carry (moderate to heavy)
10 Supine Ring Rows
15 Medball Bearhug Squats
20 Jumping Air Squats
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
B.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:
Three rounds for time of:
100 Double Unders
50 Air Squats
25 Burpees
50-Foot Handstand Walk
C.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – Wall Sit x 45 seconds
Minute 2 – Jumping Lunges x 25 reps
Minute 3 – L-Sit x 30-40 seconds
Minute 4 – Valslide Leg Curls x 6-8 reps @ 3011
Minute 5 – Supine Ring Rows x 10 reps @ 21X0
D.
Complete as many rounds as possible in 15 minutes for quality and muscle activation of:
5 Strict Pull-Ups
10 Barbell Biceps Curls
15 Goblet Squats (24/16kg)
Athlete Notes:
PR PARTY!!! All this lifting has brought us to this moment. Get ready to lift big today! We want 100% focus and effort on those two primary lifts. That said, if you don’t PR, don’t worry it’s not the end of the world. Sometimes there are other factors at play that will affect your ability to lift heavy on a day that we choose for you (make sense?). If your sleep, recovery, nutrition, hydration, etc. etc. are off, then maybe today isn’t the day. That DOES NOT mean that you didn’t get stronger this cycle! It just means you didn’t have it in you today! Lift big and give us your best effort and be proud of all the hard work you’ve put in towards strength this cycle!
A. Traveling, short on time
B. 365 pr
B2. Conditioning with some modifications 17:17
No PRs for me today, but I’m just happy to lift heavier than I have lately 🙂
A) 135
B)240
C) done
D) done
Next time- PRs coming.
Thanks Tino! Hope your day was great!
When we have consistency inside and outside of there gym the PR’s will come!!
A) 205
B) 430
B Alternative) 17:50
D) Done, didn’t count rounds
Primer ✅
A. Up to 220. No PR today. Recorded some misses and I was pulling really early with my arms.
B. Conditioning 12:42
C. ✅
D. Done. Just flowed through. Didn’t track rounds
Keep those arms long and relaxed and engage through your subscap. When the arms bend, the power ends!!
Primer done
A: 135
B: 260
C: done
D: done 5 or 6 rounds? Lost count
6 right?! 🙂
I’m pretty sure my bro counted 7 maybe 8…
A. Up to 84.5Kg; that’s body weight and heaviest I’ve done in a while.
B1. 190.5Kg new lifetime PR by 4.5Kg! Hit 187Kg just before that which was a 1Kg PR and thought why not see what’s left in the tank. Turned 49 last Friday so hitting this PR is so sweet.
B2. 15:13Rx
C. Done
D. Done
B2. Was a bit faster than listed. My younger son was timing and his clock math wasn’t quite on point today. It was around 13:00-13:15. I had to do the math myself and used split times to calculate. Felt great on this and it was really effortless; even the HSW.
Older, stronger and more flexible! Who knew you could still make those gains!!
Hasn’t taken a lot. It’s a lifestyle as you know. I hope to keep rocking it into my 50s.
Really great job, super numbers! I would sign up for all of them for myself with my -20 years compared to you.
Thank you. PRs don’t come along too often anymore.
Damn!!!! Old boy still got some juice in the tank! Thats so awesome Wilson!!! Pumped to see this!!!
Thank you Tino. PRs don’t come too often anymore. This was a big one today. Father Time hasn’t caught me yet.
Primer : done
A. Up to 185 lbs and fail the other %
Not my day but I will be back
B. 18:36
C. Done
D. Done
Not every day can be great. Hopefully you get a good night sleep and feel great tomorrow!
Thanks Coach
God i wish i could have finished this cycle properly…sad sad times.
But some good new, visiting for a couple of days my sister in Paris, and could drop in today to her box, joining a class
E7’ for 42’ (6 sets)
21 cal row/bike (alternating after each round, so 3/3)
6 burpee box jump overs
15 cal
6 burpee box jump overs
9 cal
Finished every round around 2:40-3:05. Definitely out of shape lol, but it was fun. Didn’t do any class training (not counting when i coached and did with them the wod) since years now.
Thats great you got to get into a gym! Solid workout today!
My sister started Crossfit back in 2020, and wanted to join her box ever since, to check on her. It was fun.✌️