Primary Training Session
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
50 Foot Suitcase Carry (each arm)
10 Tempo Ring Rows @ 2111
15 Supinated Grip Band Pull-Aparts
20 Banded Good Mornings
50 Foot Single Arm Overhead Carry (each arm)
A.
Take 15-20 minutes to build to today’s 1-RM Clean
B.
“Fever Pitch”
For time:
60 Pull-Ups
30 Thrusters (95/65lbs)
150-foot Handstand Walk
C.
Three sets of:
20 Single Leg Alternating V-Ups
20 Pike Overs
30 Flutter Kicks (each leg)
Rest 90 seconds
Athlete Notes:
If you smell rubber it’s because that’s the speed we want you going on today’s workout! It’s a fast one so no time to waste! Today is a great opportunity to work on how you’d structure your setup if this were to come up in an open workout. Pick a pull-up bar that allows you to take 1-2 steps to your barbell and then 1-2 steps to start your handstand walk. While we do want to see speed, we DO NOT want to see an implosion. Your shoulders are going to get smoked and that 150 foot handstand walk at the end is going to be tough. For most of you, breaking the pull-ups into 2-3 sets will be the best option. It’ll be likewise for the thrusters. If you go unbroken on those 2 movements then proceed to fall on your face when you kick up, did it make much sense? Push right up to that line on the first two movements, but to where you’re still confident in your ability to kick up and walk on your hands. For the handstand walk, set a goal distance each time you kick up (10, 20, 30, 50 feet, etc.) and try to make it there before coming down! Have some fun and see how quickly you can burn rubber through this one.
On wednesday.
Wu done
A. Up to 115kg
B. 11.23
C. Done
✅
A. Up to 225 for a few, missed 235
B. With 18 wall walks
16:28
Pull-ups about 4:30, thrusters 20/10
C. Done
Getting in what I can, but not full sessions the last couple days. My pup has been having heart episodes since Saturday so trying to figure all of that out and monitor her.
I can’t wait to get back to a usual schedule 😬
Hope your day was great, Tino!
Is there any light at the end of the tunnel?? Hang in there!
Man I hope, it doesn’t feel like it tho! Just manage things and day by day 🙂
Thanks so much Tino!
Primer ✅
A. Up to 305
B. 5:41
Pull-ups 30/15/15
Thrusters 20/10
HSW 12ft sections. Longest my garage will accommodate
C. ✅
Moved well James! You can sneak another 30 seconds off that with the ability to hit longer handstand walks.
Primer done
A: hot mess of 185, didn’t push it
B: hands on strike and balance all over the place took 15 minutes, positive note thrusters felt like butter
C: nailed it
Not my best day but I live for another one
Whats up??
I’ve had to go back to working out early morning again (during most of pandemic I was able to workout later in the day). It can make such a big difference. Sigh. Mornings it is most of the time here on out though.
Primary: done
A. 265 lbs
Again since 2019 😚😚
And took 275 lbs
B. 6:32
C. Done
Great to see those numbers back up!!
Warmup done
A. Up to 115Kg
B. 5:53Rx
PUs – UB
Thrusters – UB
HSW – 10’-15’ sections
Splits – :42/1:44/5:53
I wouldn’t change the rep scheme I used. Shoulders felt ok and were strong, just soft through my core on HSW so never found my rhythm.
C. Done
Solid push!! Greta to see you testing your limits!
A. Up to 315# That’s definitely a 6am pr
B. 9:33rx
Got to love some early morning lifting.
Warm-Up done
A. 130kg
B. 7:30
Pull ups 2:30 6×10
Thrusters 4:30 3×10
Walk on 25 foot, had one stumble.
Pull ups took little longer then i was hoping for but tried to keep the heart rate in check.
C. Done
Knee feel good after yestedays max?
Knee is good