Session One
Gymnastics Skills Warm-Up
Three sets of:
Kipping Pull-Ups on Rings x 10 reps
Rest as needed
Six sets of:
Box Jump-Up to Low Catch + 4 Ring Dips
Rest as needed
Spend 3-5 minutes working on Muscle-Up transition on low rings.
Three sets of:
Deep Bar Dips w/a 2 seconds pause at the bottom
x 10 reps
Rest as needed
A.
One set for max reps of:
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes, and then…
One set for max reps of:
60 seconds of Bar Muscle-Ups
Rest 2 minutes, and then…
B.
Every minute, on the minute, until you fail to make the complete round in the 60 seconds of…
Strict Handstand Push-Ups x 33% of today’s max in 60 seconds
Bar Muscle-Ups x 33% of today’s max in 60 seconds
C.
CHOOSE ONE OF THE FOLLOWING
Option 1
Twenty sets of:
Row 250 meters @ 2000 meter PR pace – 2 seconds.
Rest 30 seconds
OR
Option 2
Eight sets:
45 seconds of Assault Bike @ 70+/80+ RPM
30 seconds of Sled Push (light to moderate)
Rest 2 minutes
*Sled push should be one continuous effort with no stops. Do not load it so heavy that you cannot maintain movement for 30 seconds.
Session Two
A.
Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
*Sets 1-2 – 70% of 1-RM Clean & Jerk
*Sets 3-4 – 75%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
B.
Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%
C.
Three rounds for time of:
20/15 Calories of Assault Bike
20 Kettlebell Reverse Lunges (32/24 kg)
D.
Three sets of:
Dumbell Floor Press x 10-12 reps @ 31X1
Rest 45 seconds
Ring Biceps Curls x 12 reps @ 3021
Rest 45 seconds
Banded Pull-Aparts x 30 reps @ 21X0
Rest 45 seconds
Session 2:
A. 220, 235, 255, 270
B. 220, 235, 255 Jerks very fast. Might have to re-test 1RM Clean and Jerk (right now is at 315)
C. 6:00 Rx’d Assault Bike was muy Picante! (I will get better at this thing! We just got them at our gym a couple months ago and they are a completely different animal than the air dyne)
In stead of body building (which I’ll do tomorrow) I did the Sled Pushes and more assault bike optional conditioning.
Session 1
Gymnastic warm up done
A- 15/3 bad day on the hspu normal day on bar MU need to work on those bad boys
B- 7 rds and 5 hspu
C- option 1
Session 2
A- done based of 310#
B-1-3@235,4-6@260 these looked ugly but done
C- 7:46
D- done
Session 2 first:
A. Off 340.. Hit all lifts.
B. Off 340.. 255×3, 275×3
C. With rower 5:39
D. Done w/80lbs
Session 1. Second
Gymnastics warm up done. Fun.
A. 27 shspu , 19 Bar MU 10/9 (almost tore)
B. 9/6 – 3 rounds + 9 shpus
C. 8 rounds
30 Russian KB 70
20 Wallballs 30
1:1
PM Session:
A. 130×2, 140×2, 150×2, 160×2
B. 145×3, 155×3
C. 6:23 RX- All UB
Session 1:
A. 25 SHSPU/ Subbed with Ring MU and completed 16 (didn’t use the rings last week)
B. Got to the 4th Round of 8 SHSPU and 5 MU: 32 total SHSPU and 15 Ring MU
C. Rowing done.
*I’m a day behind… Playing some catch up these next couple of days AM Session: A. 14 HSPU, 5 BMU B. 4 Rounds + 2 ( Started with 3 sets x5 SHSPU + 1 BMU- Then went to 1 set x4 SHSPU + 1 BMU- +2 SHSPU… my 33% was at 4.6 for the SHSPU and my BMU 1.6- I tried to push myself by rounding up to get those 5 in the beginning of the SHSPU, but I die off so quickly in those. I had to scale the BMU due to a tight shoulder) C. *Missed that 30… Read more »
Didn’t have time today for session 2.
Session 1: Gymnastics Warm-Upd: Done A. 15SHSPU, Subbed C2B PU for BMU 18 B. 9 Rounds C. Option 1: Done, finished in 29:46; kept 1:57 pace
A. 200×2/215×2/230×2/245×2
B. 215×3/235×3
C. 6:45 (25cal Air Dyne)
D. 40lb DB/done/done
*holy legs. Is it Thursday yet?????
Session 1: Gymnastics…done A. SHSPU scaled 7 (4 more that last week at 60 sec) BMU 1 ( I don’t usually struggle so much with BMU but the last two weeks have been rough) B. 2 round…BMU were a no go unfortunately C. Rowing went as follows: 55-60-56-56-57-57-57-57-57-57-58-57-56-57-58-57-58-58-56-57 Session 2: A. F. Sqt 135-135-145-145-155-155-165F-165F B. 145F-145-145F-145F-145F-145F starting failing all of my attempts at a weight I should have been making. My shoulders were tired and body felt fatigued. Decided it better to stop here. C. Missed D. Missed Not my night tonight. Running the sessions together proved to be to… Read more »
Session 1 AM
Iron scap
GW: done all unbroken
A)
SHSPU: 24
BMU: 10
B) (8/4) 5 Rounds + 8+3
(my shoulders are toast from yesterday! Anyone else?
C)
Row: 35+ strokes per min (17 cal avg.)
sled drag: 90lbs
Session 2
A) 195/210/235/255
B) 210/225 (tried to go tng at 210 to heavy it yanks me around)
My power cleans are awful need help
C)
6:05 pushed to muscle failure on the lunges on the last round, walked around like Bambi for a little.
row 20cals
70lbs KB
D)
85 lbs
10
Green band
A. FS+SJ 185-200-215-225 hit all percentages and felt solid.
B. PC+PJ 200-215 complete no misses
C. 6:42
Then
A. 22 SHSPU/ 10 Bar MU
7/3 7minutes complete + 7/2Bar MU
B. 20 sets 250m row
AM: Session 1
Gymnastics WU done
A. 19 SHSPU 7 BMU
B. 5 rounds +4 shspu @ 6-2
C. Option 2 with rower. 18-22 cal with sled @ 3 #45 plates
PM: Session 2
A. 205-205-215-215-230-230-245-245
B. 215×3 230×3
C. 7:30 with 20cal row and 32kg kb. lunges were rough.
D. done
Session I -Gymnastics WU ✔️ A. Max SHSPU 27 Max Bar MU 8 B. EMOM 9 SHSPU, 3 Bar MU 2 + 8 rounds C. Option I Row 250m rest 30 sec x 20 rounds AVG 58 sec Session II A. FS+SJ 1-2 @ 235 3-4 @ 250 5-6 @ 270 7-8 @ 285 B. Power jerk x2 + push jerk 1-3 @ 250 4-6 @ 270 *All TnGo C. Three rounds 20 cal AAB 20 Reverse KB Lunges @ 53 lb *WROTE IT DOWN WRONG IN MY NOTEBOOK. DID THE WOD AT 53 lb KB. Now I feel like… Read more »
Session 2:
A) f.s + jerk
195-245 ( no fails but shoulders are pretty fatigued)
B) 2x pc + pj
1-3: 195-205
4-6: 215
C) 8:26 died here
D) 75# db’s on floor press/ rest complete
Session 1
Gymnastics work complete
A) 29 SHSPU/16 BMU
B) 10 SHSPU + 5 BMU. 3 rds + 6 SHSPU
C) 20 sets of 250 m row Avg: 1:42 500m pace
Session 2
A) 225/225/240/240/255/255 missed jerk/270/270
B) 240/240/240/255/260/265 no misses. Felt good.
C) 4:56 RX. Went hard on AB. Lunges UB. Pushed myself on this.
D) Done
Damn man that’s impressive on the bike
Thanks Brian. Appreciate it man
Yeah dude I need to get on your assault bike level. What were you averaging 100rpm’s?!
The first round was around that. I think I finished the 20 Cals in 20-25 seconds. The next two rounds were a bit slower. Probably more around 75-80 rpms. Tried to transition really quick from AB to lunges. Seemed to help.
Session 1:
Gymnastic warm-up done
A) SHSPU: 15
BMUs: 11
B) 4 rounds + 5 SHSPU
5 SHSPU + 3 BMUs, each round. Shocked at how good the SHSPU were today.
C) Option 2:
Rows all sub 1:40/500m pace
Sled was moderate weight steady pace
Session 2:
A) 175, 175, 190, 190, 205, 205, 215, 215, no misses felt solid
B) 190, 190, 190, 205, 205, 205, no misses and felt quick
C) 8:55 Rx (with 70# DBs) Lunges were 10/10 each round, lost grip more than anything
D) Done with 55# DBs again at 31X1
Session 1:
Gymnastics complete ( this helped open me up. Shoulders were smoked from yesterday)
A) 60 sec: shspu- 35
60 sec: bar mu- 11
B) emom: 11 shspu & 4 bar mu
three rounds on the minute. Ran out on the fourth with 2 shspu left.
C) 20 sets row 250m @ 2k pace -2sec
Kept between 1:48-1:50 pace
Avg around 52-54 sec per 250
Session Two start 9pm
A.
Done based off 245 (best power jerk, PR CJ is 280)
B.
Done off 245
C.
Scaled
3RFT
15cal Row
20 R Lunges 35’s
5:18
D.
Used 55’s, done, done.
Session 1
Skipped gymnastics all together today. Gymnastics is the strongest aspect of my training and due to how my hands and shoulders felt. I felt as I would of had nothing to gain.
Option 1
C. 20×250 Had an excellent day of rowing. Never have I felt so good. Rowing is my biggest weakness. All between :51- :55 and an average of 4 seconds faster than last week.
Session 2
A.
225,235,245,255,265,275,285,300 no misses
B.
235, 240,245,250,255,260 No misses.
C.
7:20RX Kept 65RPM pace on AB and Lunges UB
D.
Done 70LB DB’s for floor press
Session 1: Gymnastics done. Dips on bar were good and tough. A. 9 SHSPU/7 Bar MU B. Don’t like my score on either set. I’ve gained weight over the last month and adding 7lbs to my body weight seems to have taken a toll on my hspu and MU. D. Rowing 250m was good. Was able to keep a 1:59 pace. Session 2: A. Got up to 150#. Lifting didn’t feel as fluid as it did Friday second session. B. Stayed at 130#/75% C. 6:36, went to 45# because the 53s weren’t with the best form and caused my back… Read more »