Primary Training Session
A.
Every 5 minutes, for 15 minutes (3 sets):
30/20 Calorie Assault Bike
30/20 Calorie Row or Bike Erg
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Friday’s session by 5-8% and use that load for all 6 minutes.
C.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Sets 7-8 = 1 rep at 95+%
D.
Complete as many rounds and reps as possible in 10 minutes of:
3 Burpee Box Jump-Overs (24″/20″)
3 Hang Power Snatches (135/95 lbs)
6 Burpee Box Jump-Overs
6 Hang Power Snatches
9 Burpee Box Jump-Overs
9 Hang Power Snatches
And so on in the same ascending order throughout the 10 minutes.
E.
Four sets of:
30 seconds of Double Kettlebell Front-Racked Squat (32/24 kg)
15 Double Kettlebell Deadlifts (32/24 kg)
30 seconds of Double Kettlebell Front-Racked Squat (24/16 kg)
Rest 2 minutes
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.
Strongman Accessory Option
A.
Four sets for max weight of:
10 Anderson Squats + 100-Foot Yoke Carry
Rest as needed
Take short, quick steps keeping your hips square and legs slightly bent.
B.
Four sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 45 seconds
100-Foot Harnessed Sled Pulls
Rest 3-4 minutes
Goal is to establish heaviest load you can shoulder and walk 100-feet.
Aerobic/Gymnastics Accessory Option
Four sets of:
Row 500 Meters @ 2000 meter PR Pace
Row 500 Meters @ 5000 meter PR Pace
75-Foot Handstand Walk or Handstand Walk Obstacle
2 Legless Rope Climbs (15′)
2 Rope Climbs (15′)
75-Foot Handstand Walk or Handstand Walk Obstacle
Rest as needed
Assault Bike Conditioning Option
Four sets of:
60 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 3 minutes
*Goal is to hold the same pace as you did on January 24.
A) Done
B) just built causeI missed it last week. 185/225/245/255/265/275
C) 135/145/150/155/160/170/ 180-5lb PR/ 185-nope.
D) 80 reps
E) Done
Congrats on the PR!!! ??
Primary
A. Nose breathing done
B. 225 x 3, 245 x 3
C. 165 x 2-180 x 2-190-200-205-205. Two misses, both at 205 but i got em! 1RM is 210
D. 5 burpees in the round of 18
E. Done, 8-10 squats each 30s
Solid day of lifting! Good job hitting 205!
Thanks! Also just realized I posted 4/16. Meant 5 burpees in the round of 18 ? brain mushy.
also the KB squats and DLs were very challenging and had me very sweaty!
? ???
A. Completed
B. Last week finished at 345, this week all at 360
C. 165/165/185/185/195/205/210/220 (5# PR)
D. 5 + 13 way tougher than it looked.
E. Completed
Doing a 10k tomorrow with the gym, will try and get lifting done after but for sure will be back on track on Monday.
Oh lifting after a 10k is going to be a challenge! Have a good time on your 10k! Congrats on your PR today
Yeah I doubt I will lift but really don’t want to skip a good bench press sesh ?
Have fun on the 10k!
Nose Breathing Done: 4:00-4:30. Get faster as I go. This must be what warming up feels like. Full + Qtr Squats: heavy last week was 240lbs so went to 255lbs but most felt like double bounces instead and maybe just broke parallel. Hard to tell with thick legs and black pants. Power Snatches: 156F, 156 below parallel, 156 good lift, 163F. Stopped there. Kinda ugly today but it’s training, took some video and made some notes. Conditioning: 5+8. Transitions were the problem. Strong snatches and consistent BBJOs. Thought I’d get through the round of 18 into the round of 21.… Read more »
Haha crazy what a focused warm up feels like! The kettle bell work is no joke. Good work today!
7 am
ABike
139 cal ( 24 gen 146)
36-35-34-34
11 am
Wod wodapalooza master +40
Cap +9 ( time cup 7 min )
3 round
3 rope
15 Db bench press (27.5 kg)
9 thrusters
not happy because Very very difficult for me the bench(15/10-5/5-4-6)
Thruster (9/9)
4 pm
Primary
A
3’42”—3’26”—3’24”
B
Squat 1+1/4 105 kg ( but 2 rep 1 normal and 1+1/4)
C
Start 60 kg -….-82.5 kg
D.
111 rep 15+21
E.
Done
DB Bench is definitely an unexpected movement. Practice your technique of getting the weights up on DB bench so you can feel as strong as posisble when its time to perform the reps.
Tomorrow I will change the program with DB instead of the barbell
That dumbbell gets heavy fast!
A done
B 140kg all sets. So pretty decent after doing wednesdays training yesterday.
C snatched upto 105kg the power of my legs where off then
D like I said legs where dead? so only managed to finish the round of 15
E skipped that part and did some biking for 15 min active recovery and stretching.
Taking tomorrow off and doing tomorrow’s training on sunday
Enjoy some good rest tomorrow!
A) Done, 3:10-3:15 each set
B) Done at 315, I don’t think I’m getting too far back above parallel on these
C) 165×2/185×2/200/210/220/225 for a 5# PR
E) Done, this was absolutely awful
SAO
A) Done at 380 (200# on the yoke)
Congrats on the power snatch PR!! How’s the pup?
Thanks! He’s good, potty training is a work in progress but it’s crazy how quickly he’s growing.