Primary Session
Movement Primer
Every 2:30, for 10 minutes (4 sets):
5 Max Effort Burpee Box Jumps
(jump as high and land as tall and soft as you can, then step down)
10/7 Calorie Assault Bike Sprint
A.
Build to 85-90% of your 1-RM Power Clean, and then…
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Front Squat x 1.1.1 @ 75-80% of your 1-RM Power Clean
Perform a power clean followed by a front squat, drop the bar and reset then repeat for a further 2 reps.
B.
Against a 2-minute clock:
100-Foot Handstand Walk
Max Reps of Power Cleans in remaining time
Rest 60 seconds and repeat for a total of FOUR Sets
Set 1: 55% of 1-RM Power Clean
Set 2: 60% of 1-RM
Set 3: 65% of 1-RM
Set 4: 70% of 1-RM
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.
C.
Six rounds for max meters and reps of:
45 seconds of Ski-Erg or Rowing
Rest 45 seconds
45 seconds of Bar-Facing Burpees
Rest 45 seconds
Program the Erg for intervals of 45 seconds of work, 2:15 rest. Record total meters without rollover and total burpees.
Aerobic/Gymnastics Accessory Option
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike
*Every 5 minutes, including at 3,2,1,GO! perform the following…
9 Toes-to-Rings
7 Strict Ring Pull-Ups
5 Ring Muscle-Ups
You will perform the triplet on the rings a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.
Running Endurance Option
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
Rowing Endurance Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)
Rest as needed, and then…
For time:
Row 2000 Meters
Compare results to the week of July 6, 2020. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
A. Build to 85-90% of your 1-RM Power Clean – 225 Every 2 minutes, for 16 minutes (8 sets): Power Clean + Front Squat x 1.1.1 @ 70-75% – 185 B. Had to skip the power clean / HSW piece today. Short on time. C. Complete as many rounds and reps as possible in 15 minutes of: 50 Calorie Row 50 Box Jump Overs (24/20″; jump up, step down) 50 Alternating Dumbbell Snatches (50/35 lbs) 50 Single Dumbbell Box Step-Overs (50/35 lbs to 24/20″)* Score = 1+44 cals My timer (aka my phone) fell over and I didn’t know how… Read more »
Progress is progress! Good to see things movie along well! Try to get some handstand walk work in this week! ???♂️
A. Worked up to 205#. The hole in my hand from yesterday really hindered me here.
B. 180/195#
C. 135/150/160/170#. 8/8/8/7. HS walks were between 1:10-1:20
D. Used the ski erg.
1.) 215m/15
2.) 211m/16
3.) 208m/16
4.) 206m/16
5.) 204m/16
6.) 208m/18
Actually liked this one. Happy with the consistency.
Pure grunt work! Looks like you’re finding your rhythm again with training. Let’s keep it up!!
A.
75kg, EMOM 60 kg
B. HSW 1:27- 6 Cleans
1:45-2 Cleans
23 meter
1:52-3 Cleans
C.Cal 14/12/8/10/12/12
Burpees 18/17/18/17/18/19 🙂
Running Endurance Option Done
Way to finish strong!!
Warm Up Done. A: PC & FS 1.1.1: Done at 170lbs – up 10lbs from last week. B: HS Walk :55, 1:00, 1:02, 1:11 (2x50ft, except last set was 50-25-25) PCs: 13 at 125lbs, 8 at 135lbs, 8 at 145lbs, 6 at 155lbs Conditioning: – Used Ski Erg Ski Erg Meters: 183, 171, 180, 180, 181, 188 Bar Facing Burpees: 15, 15, 16, 16, 17, 19 Getting my team to synchronize our ski ergs with the timed out intervals with the clock and not have the monitors reset was hilarious. But we figured it out! Great day despite not great… Read more »
Hahahaha I know the feeling, try doing it with a class of 20.
Don’t have the opportunity to train today, so will take a restday today and do the training tomorrow. Is it okay to do the full training looking forward to the rest of the week?
A. Every 2:30, for 10 minutes (4 sets): 5 Max Effort Burpee Box Jumps (jump as high and land as tall and soft as you can, then step down) 10/7 Calorie Assault Bike Sprint B. Build to 85-90% of your 1-RM Power Clean, and then… Against a 2-minute clock: 100-Foot Handstand Walk Max Reps of Power Cleans in remaining time Rest 60 seconds and repeat for a total of FOUR Sets Set 1: 55% of 1-RM Power Clean Set 2: 60% of 1-RM Set 3: 65% of 1-RM Set 4: 70% of 1-RM C. Six rounds for max meters and… Read more »