Primary Training Session
A.
Prior to 3:00 on the running clock, complete 2 rounds of:
8 Bar-Facing Burpees
8 Squat Snatches (135/95 lbs)
Immediately followed by…
Prior to 6:00 on the running clock, complete 2 rounds of:
10 Bar-Facing Burpees
6 Squat Snatches (185/135 lbs)
Immediately followed by…
Prior to 10:00 on the running clock, complete 2 rounds of:
12 Bar-Facing Burpees
4 Squat Snatches (225/155 lbs)
Immediately followed by…
Prior to 14:00 on the running clock, complete 2 rounds of:
14 Bar-Facing Burpees
2 Squat Snatches (245/175 lbs)
Rest 6 minutes, and when the running clock reaches 20:00…
B.
Six rounds for time of:
12 Jumping Lunges
10/8 Calorie Assault Bike
12 Wall Ball Shots (30/20 lbs)
10/8 Calorie Assault Bike
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.
Three sets of:
Strict Handstand Push-Up x 6-8 reps @ 30X1
Rest 90 seconds
Banded Leg Curls x 25 reps @2111
Rest 90 seconds
B.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Immediately followed by…
200 Meter Sled Sprint
C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Reverse V-Up x 20 reps
Interval 2 – Bouncing Knees-To-Chest x 40 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Side Hand Plank with Hips Circles x 20 reps (10 reps each side)
Interval 2 – Hollow Body Bounces x 50 reps
Running Endurance Option
Three sets of:
Run 1200 Meters @ 85-90% of your 1-Mile PR Pace
1:1 Work:Rest Ratio
(i.e., if your 1200 took you 4:30, rest 4:30 before starting your next set)
Rowing Endurance Option
Two sets for times of:
Row 2000 Meters
Rest 6 minutes
i did the snatches with 40/50/50/60kg
but the burpees almost killed me 😀 but im getting there! having alot of fun right now with this new program!
B: went to each station without break.. did 12 cal row instead of bike because i dont have one… was done around 16:00 min….
Went on the 4/8/12 min marks as I was loading my own bar.
Made it through 2nd round of burpees in the 225 stage. Waited a minute tried snatching 245. ALMOST hit it.
Than jumped in to part B) at 15 min mark. 14:29
If I was smart I would have scaled this to 135/185/205/225. This week was tough!
Session one
Rowing warmup
8:12.4 2:03.1 28
7:43.1 1:55.7 29
Shspu + leg curls
Dball carry + 200’ versa climber
Ab stuff done
A. 62 reps
Not a good feeling going into the open…even scaled the weight ??♀️
Rested 6min, and then…
B. 14:08
Ideally this should be done with multiple bars. We had those who switched weights go at 4/8/12/16. Our bad, we should have specified!
A. 126 reps- had 2 attempts at the last 2 reps at 165 and failed.
B. 18:53… I went dark on the first part and it took like 3 rounds for my brain and body to work together again… I was like a zombie ?♀️
Strength accessory
A. SHSPU x 8
Green band
B. Done – 80# bag (2 stops) , empty sled
C. Core- done, rather uncoordinated, but finished it!
Primary Training Session
A.
50 rep ??♂️
the 3 minutes were very fast to move the bar with so many pounds (for me ?)
B.
12:13
Strength Accessory Option
Done
It was not a great day, maybe some personal things invaded my head the last days. I will approach next week with a lot of energy.
Still got in to the gym and put in the work. That’s what’s important! Get that mind and body right for 18.1 ?
First round was all I got through, then I got 1 round of all the rest, when the clock hit the time cap i changed my plates and moved on. Burpees were a game changer for me. Would rather see pullups
Then 13:40 on the next
Of course you preferred pull-ups! They’re no where near as bad on your breathing! 🙂
Session 2:
1 mile sandbag carry (100 lb bear hug) with the dog. Was a fun night !
Was the dog the sandbag?
Did 115/145/175/195 but added on 30 secs to each period.
12:14. Felt good today!
Session 1: 3 x 1200m Runs *i need to retest my mile time and should have done it when it was programmed in. Going “by feel: and an estimate of around 6 min. 4:49/4:39/4:38- effort felt sustainable for another lap for sure Tried jumping into the conditioning, but i am dealing with some undiagnosed fatigue especially in the morning. This is so frustrating when you want to train and be productive the rest of the day. Fortunately its Saturday, so i went home to eat and take a 15-20 min power nap. I came back in feeling much better. Session… Read more »
Awesome! We are excited to guide you along the way.
In terms of your fatigue. It may be an idea to get some blood panels done then a supplement protocol to help. We use wellnessfx for blood panels and Thorne for supplement protocol.
Primary Session
A. Under estimated that first round and paced too much, also changed my own weights
59 reps, 1 snatch into the 4th round
B. 13:13 rx
Strength Accessories
A. Done
Primary strength:
Burpee/snatch ladder
126 reps…. 2 snatches away from finishing the 245 bar… had about 25 seconds left after finishing burpees, but didn’t want to risk injury. Open I would go for it
Solid work dude! Time to relax and not do anything stupid until Friday 🙂
Primary session:
A. 1:55/capped @ 5 of 6 snatches/3:10/capped @ 1of 2 snatches
Weights were: 75/85/95/105
B. 22:05
Strength accessory:
A. Did negative deficits
Legs curls done
Session two
Kneeling jumps
Single leg jumps
Single leg step jumps
20/20 at 255 technical perfection debatable
Primary conditioning
3+20 double unders
3+5 snatches quads started cramping in round two
Primary
Did rx version got capped, should have scaled but put a big emphasis on quality so I just worked for 14min and got up to 225 and hit a few here and it felt pretty good.
Strength accessory done
This workout was no joke! Good to see you made the most out of your session.
Are there still openings for the athlete camp in April?
Yes sir!
Primary training
A) did 95/135/185/205 and finished it in 17:25 no misses haven’t snatched heavy in a workout in a long time
B) 14:41 the bike got me on this one
Strength accessory
A) done
B) 100lb bag dropped once and 2 45s on the sled
C) done
Fun Saturday!
Good to see you moving some heavier loads in a conditioning piece. Solid finish to the week!
Yes! It felt good to do that it was fun. Thanks Tino, excited for the open next week!
A. Got 5 snatches @ 225 exactly at 10:00 mark. (3 reps short of finishing that round) Rested for about a minute then continued until 15:00 mark and got 2 snatches at 245. Wanted to hit that weight under fatigue and felt damn good. No misses. Burpees took a lot more out of my that I thought
B. 13:03
Wasn’t feeling too hot or motivated but I need this kind of work.
So I just did it.
Finished the 225# bar at around 17:00 and then stopped. And came back and did the 245# bar w/ Burpees. No misses.
Just kinda messing around today. Trying to mentally feel good leading into next week
Also changed my own plates
Get the body and mind right for the start of the Open!
A. Weights scaled to 52.5-75-92.5-102.5kg
Only managed the first in time cap but carried on as wanted to test the snatch
19:05 all singles no misses
Rested till 25min
B. 13:24
Again legs in bits especially after the stiff deadlifts yesterday. Thanks see you on Monday 😉
Good finish to the week! Enjoy your weekend!
A) wanted to see if I could get any at 225 during a workout, so treated this more like a 14 minute amrap. Finished the 185 bar around the 8 minute mark (changed my own weights), and ended up with 3 reps at 225 at the 14:00 mark. Came in with a 220 PR, so pretty good day overall.
B) 11:38
Did the running endurance on the air runner – 4:59/4:56/4:53
So you PR’d 3 times?!?!
Haha I did, hit 230 warming up as well