Primary Training Session
Get Moving || Warm-Up
Three sets of:
30 Second Ring Hang
15 Second Top of Dip Hold
15 Second Bottom of Dip Hold
90 Second Assault or Echo Bike @ 70-80% Effort
Followed by…
Three sets of:
5 MAX Vertical Wall Ball Tosses
Reset between reps and Res as needed between sets
A.
Every 90 seconds, for 12 minutes (8 sets) of:
2 Cleans @ 85% of your 1-RM Clean
B.
Every minute, on the minute, for 6 minutes:
2 Power Cleans + 2 Hang Power Cleans + 2 Hang Squat Cleans @ 50% of 1-RM Hang Clean
C.
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 20/15 Calorie Assault or Echo Bike
Station 2: 7-10 Ring Muscle Ups
Station 3: Rest
At the 10:00 mark…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 20/15 Calorie Assault or Echo Bike
Station 2: Max Burpee Box Jump Overs (24/20″)
Station 3: Rest
At the 20:00 mark…
Two rounds for time of:
20/15 Calorie Assault or Echo Bike
15 Burpee Box Jump Overs (24/20″)
7-10 Ring Muscle Ups
Ring Muscle Up Modifications:
1:1 Bar Muscle Ups
2:1 Ring Dips
1.5:1 Strict Handstand Push-Ups (10-15 reps)
Athlete Notes:
Gymnastics with a high heart rate. We’ve got a couple EMOM’s slammed into the first 20 minutes and then a for time piece at the end. At most the volume will be around 50 muscle ups, so please modify accordingly. The first bike should be something that is taking you around 50 seconds or so to complete because we want you coming off the bike and going straight to the rings to see what you’re capable of. Same goes for the second EMOM where we’re moving straight from the bike to the burpee box jump overs. The rest minute should help with the volume accumulation. When you get to the for time section we’re working with an elevated heart rate as well as pressing fatigue so we want to see how you do with the muscle ups there. Hit the bike at a pace that takes you around 60-70 seconds or so, knock out the burpees by the 2-2:15 mark, and then jump up and hang on to the rings. Let us know in the comments section the reps that you chose as well as your time.
Warmup done
A. 102Kg
B. 70Kg for all. All sets UB TNG.
:23/:23/:24/:25/:24/:23
C. 7:43Rx
Done w/ Echo and 7 MUs.
Echo – all sets :46 – :49
MU – 4/3 throughout
Max BBJO – 10/11/12
Warm up ✅
a. Done @ 265
b. Done
c. 8 muscle ups on all sets
max BBJO 16/15/14
5:54 Rx w/ 8 MU
Did some stuff from the earlier days
A) E90” for 15’ (10 sets)
Power jerk + split jerk with 2-3” pause 90kg
B) EMOM for 10’
2 pcl + 2hpcl + 2 hsq cl at 60kg
C) E2’ for 6’
10 tng cl and jerk at 50kg
D) some accessories, but that was it
More of a quality than quantity day
Warm up: done
A: 225 lbs
B; 125 lbs
C1: 7 MU
BBJO facing: 7/8/8
C2 : 8:08
A. 120lb
B. 75lb
C. Done- 10 HSPU
Done- 9/9/8 bbjo
9:57
A. 275×2/295×6
B. 166
C. RX with 20 cal echo and box facing
MU 10/8/8
BBJO 13/14/13
2 rounds: 6:44 with 8 muscle ups
Was planning on doing 10 but chest was tight