Primary Training Session
Warm-Up Primer
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or Bike
10 Toes to Rings
6 Ring Pull Ups
followed by….
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or Bike
10-15 American Kettlebell Swings (Choose your weight)
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes
B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the course of the four sets)
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%
Build to today’s heavy double. Drop and reset between reps.
C.
Every 90 seconds, for 15 minutes (10 sets) of:
10/7 Calorie Assault Bike
7-10 Toes to Bar
3 Squat Snatches @ 75%
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
15/10 Calorie Assault Bike
6 Squat Snatches @ 50-60%
D.
Accumulate 3:00 in a dead hang from the pull-up bar.
Followed by…
Three sets of:
10-15 Barbell Wrist Curls
Rest as needed
*Keep your forearms supported on a bench.
Athlete Notes:
For our Monday workout this week, we’re sticking with our theme of “move real fast, lift real well”. We’ve been putting in a ton of work on cycling the barbell over the course of this cycle, and it’s all built off the foundation we created in the previous cycle. If you’re going to make it through today’s workout, we’re going to need to see some speed! Hit the calories hard on the bike, jump straight up to the pull-up bar for the toes to bar, and then set your hands on the barbell and pull! The weight isn’t anything crazy so we’d like to see you work some solid touch and go technique! If you’re finishing right around 60-75 seconds and getting a 15-30 second rest before the next transition (45-60 seconds on the second portion) then you’re hitting this just how we want! Let’s continue to see all the positional and cycling work we’ve put in, pay off!
A 255 285 325 355
6×3 at 325
B1. 95
B2. 135
B3. 145
C. Done with 8 cal/7 vups/ 115 and 13 cal / 95
Primer ✅
A. Skipped. Glutes still really sore from Friday, wanted to let them recover more
B. 125/135/145/155
185 x3
Then, 195 for the doubles
C. ✅ @ 165, 115
👍
Warm up: done
A. 285/325/370
And then I worked with 370 x 3
B1: 145 lbs
B2: 165 lbs
B3: 175 lbs
C. Done
D. Done
Primer done – ready to cooldown…
A: really had to scale down bc I’ve started ascending badly where hips come up first AGH. Kept it moderate to stop that movement pattern. Went up to 225
B: 115; 125
C: so much fun! I added 30 secs to each but got all T2B UB no misses and no rips. Also great bc I did not need to use shoulders again.
D: so arms didn’t fall out but did start to give out at 2 min called it a day and left
Good start to the week!
Glad to hear day 1 went well so far!
Running day today Every 5’ for 50’ (10sets) ~920m running Then with a very easy tempo (since i was tired, it was cold and dark: 4 rounds 350m run 15 dips 20 burpee Did some extra jogging to the place back and forth, 15.5km all together. New news today from the box, which gave me definitely the last push. From now on, there is no Trainer training, which means, not for the classes, before or anytime, it is not allowed anymore. They said i can go home, to park or the local fitness or whatever, but because they are planning… Read more »
So you will still be holding classes, but coaches can not work out on their own? Is that what you are saying?
Exactly. At least until i quit, because with these conditions, there is absolutely no reason for me to stay here…
Warmup done
A. 134/153/172/181Kg(~95%)
B. 40/40/45/50Kg
60/60/65/70Kg
Up to 75Kg
C1. Echo/10 T2B/61Kg; all singles
C2. Echo/61Kg; all singles
D. Subd hex DB (12.5Kg) hold for the hang. The hang puts a lot of stress on my shoulders.
Forearm curls done.
First day back after a week vacation at the beach. Felt ok, just a little rusty. May take a day or two to get back into it mentally. Also middle of summer here. The garage is warm and humid; the weights feel a little heavy.
Day or 2 and id imagine youll be feeling back to normal.
Primer done
A. Built up to 170kg (90%) in 8 sets. 🦵
B. Up to 80kg and ripped my palm 😓
C. Done, scaled.
D. Done
Ah bummer ripping to start the week!
A. 165kg (5kg post injury PB) only 5 kg away to equal 👍
B. 40-50-60-70kg
85-90-90kg
90kg x 5 sets
C. 10 cal, 7 t2b, 3 snatches 75kg all singles. Enjoyed this one
Didn’t have time for anything else.
Great to see your legs getting back to their best! Keep up the good work!
Happy with that, was ill last time we were testing so glad for today. Seeing someone about my trap on Friday so hopefully will know bit more