Primary Training Session
Skill Based Lung Opener
Two sets for quality and activation of:
15/12 Calorie Machine of Choice
Followed by…
Two rounds of:
6 Strict Pull-Ups*
9 Toes to Bar*
12 Push-Ups*
15 Air Squats*
Rest 60 seconds between sets
*Perform these movements synchronized with a partner if you’d like to.
A.
Complete as many reps possible in 7 minutes of:
1 Squat Clean to Overhead (135/95lbs)
1 Burpee Box Jump Overs
3 Squat Clean to Overhead (135/95lbs)
3 Burpee Box Jump Overs
continue to increase by 2 reps each round for each movement.
when the clock reaches 10:00 perform the following…
For time:
21-15-9 reps each of:
Front Squat (135/95lbs)
Bar Facing Burpee
B.
Every 90 seconds for 9 minutes:
Odd Rounds: 4 Back Squats @ 70-75%
Even Rounds: 2 Back Squats @ 80-85%
C.
Tabata Kettlebell Deadlifts (2×32/24 kg)
(Tabata: 20 seconds of work/10 seconds of rest for 8 sets)
Athlete Notes:
Today we’ve got a classic open style workout headed your way. The 7 minute time domain is pretty regularly seen, as is ascending rep schemes in a couplet. This workout is going to get real at around the 9 or 11 rep range. We would advise for most of you to do quick singles. Hanging on for touch and go will likely blow your back up and really be a detriment to the burpees. But, the singles need to be go, drop, hands on, go again… not the step away and breathe, the weight is too light for that. The burpees need to be a consistent pace that you can maintain. Some of you may elect to do the jump back, jump up, jump over strategy, but we find that will elevate the heart rate quite a bit. For most of you, the best option is the jump back, step up out of the burpee, jump onto the box, twist, step down. Whatever remains consistent for you is what will work best!
When you get to the second portion, there’s no strategizing here, it’s just all go! We want to see you fly through this like Ricky Bobby in Talladega Nights. Hang on to the barbell, squat quickly, and burpee even faster. Show us what you have left in the tank after that 3 minute rest :).
Primer done
A1. With 115 and burpees over bar
50 reps
Working out in the basement so couldn’t drop the bar. My back blew up
A2. With 135 and burpees over bar
8:16 fs no drops, lot of time on transitions and burpees
B. 275/305
C. Done with 55# dbs about 8 each time
Primer : done
A. 40 reps
A2: 5:56
B. Done
C. Done
Reps: 15/11/12/13/11/12/12/16
Good work Alex!
🙋🏼♂️
In the Coach notes you talk about “jump back burpee box jump over. I think I am
Miss understanding the jump back part. Isn’t the the point to jump over the box.
Sorry to be thick headed.
The jump back portion of the explanation was talking about the part where you lower yourself to the ground. So jump back is the typical way of lowering yourself to the ground. What it is really highlighting is coming up from the burpee. As opposed to jumping up to your feet from the ground, we are suggesting reaching up with one leg into a lunge almost to get to your feet.
Opener done
A: finished round 9, 8 brutally slow minutes
B: 185; 215
C: count reps! This is why I post with you over achievers. First round = crushing it, way too confident last round was sucking air to maybe like 6-8 reps (so let’s round to 10 right?)
Sounds like you got some good work in today!
Warmup done
A1. 68 reps Rx (7 BBJO in rnd 11); wanted to get to rnd 13 but fell just short. This was a beast!
A2. 3:49 Rx
B. 143/163Kg
C. Done
Solid day!
WU: 15cal row, 6 pull up, 9 v-up, 15 squat.
A) 50 w/ BFB, 6:00
B) 153/163kg
C) 10/10/7/8/8/9/8/10
Enjoy your weekend!
A Warm up Two sets for quality and activation of: Ca. 300m Run Followed by.. Two rounds of: 6 Strict Pull-Ups 9 Toes to Bar 12 Push-Ups 15/15 Lunges B. 300 Air Squats (TC: 20 ) Every Minute on the minute, inc.: 0:00 perform 5 Pull Ups 10 Push Ups C. Five rounds for time of; 1 Hill Run (up and down, ~200m) 12 Pike Push Ups etwas facing Burpees Round 1 = 15 reps Round 2 – 12 reps Round 3 = 9 reps Round 4 = 6 reps Round 5 = 3 reps Rest 1’btw. rounds D. 3… Read more »
You motivate me dude. Making it happen in the face of adversity. All in, all the time; no excuses!! Keep it up.
Thanks, means really a lot!
I’m really on the edge to let the “fight” go, get vaccinated and gain with that my access to the gym again, and solve hopefully this situation for the moment.
But to be honest, this is only the cherry on the top, I’m not even sure it will be enough since have a lot of personal and professional issues at the workplace.
In the meantime, do what and where i can and try to put some work in, at least to ease my consciousness.
Today was a struggle to get going but working my way through the warmup helped get my head in the right space.
Warm up done
A. Used 85lb bar- completed round of 7+7, got 5 of the next clusters in round 9.
21-15-9, with 85lb bar- 10:36
B. When given ranges for weights, I have a bad habit of going with the lowest percentage… breaking this habit is a goal for the year. I’m loving how much muscle my legs are putting on with all the heavy weight and if course I want more!!
Used 145/160, alternating for 3 sets.
Glad you pushed through it!
Primer ✅
A. 61 reps (11clusters)
A2. 4:11.
B. 285/325
C. Done. Lost track of reps
Good work James!
Warm up done
A. 41 reps (finished 9 clusters, goal was to finish full round 9)
6:25 all ub this went better
B. 120kg, 135kg
C. 65 reps
You have little typo in tour tabata, should say 10 sec rest
Ooops well spotted! Thanks!