Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls x 5/5/5 reps
Rest as needed
A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
Rest as needed
B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)
Goal of this session is fine-tuning technique. Your goal is to assess each of the 8 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.
C.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
D.
Two sets of:
Overhead Yoke Carry x 50 feet
(add load from last week if possible)
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100 feet
Rest 2-3 minutes
Session Two
A.
For time:
50 Calories of Assault Bike (or Rowing on Concept 2)
40 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
20 Power Cleans (135/95 lbs)
Rest 10 minutes, and then repeat.
Post times for both sets.
B.
CHOOSE ONE OF THE FOLLOWING
Option 1
Three sets of:
Barbell Good Morning x 4-5 reps @ 3111
Rest as needed
Chinese Plank x 30 seconds (Max Load)
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed
OR
Option 2
One set of:
1200 Meter Sled Drag (115/90 lbs on the sled)
OR
Option 3
10-15 minutes of warm-up and running mechanics drills, and then…
Run 2 Miles @ 85% of your 1-Mile PR pace
followed by…
10 minutes of Cool Down and Stretching
Session 1
B. 290
C.315, 340, 365, 390, max reps at 6×340
Session 2
A. Row- 9:51
Assault- 10:18
Posting now from Wednesday. Only did morning session. It was a busy day and I can do what I can get in. A. Done – used 35lb DB and no weight on the pull ups (still babying the forearm and focusing on a good lat engagement) B. 265,265,275×6 – solid! Maybe one or two that I’d rate 8ish. Good vibes today. C. 315×4,330×3,350×2,370×1; 330×10 reps *felt like I could hit 5 more. I get low in my squat and it was irritating my upper calf. Felt a strain two weeks ago getting low!(fine now just being cautious). D. Completed Overhead… Read more »
Completed 1/27
AM Session
Rear Delt Warm UP done w/ 15# DB’s (up from 10# to date)
A.
SGSCTB 20# vest x 5
DB ZP – 55# DB per arm
B.
5/8 @ 85%
(Footwork sloppy today….)
C.
5 @ 80% based on 365
(Hit 95% on set 4; felt really good)
D.
OH Axle Bar Carry 205; 225 (made it 40′)
HOHRP – 155 on sled
PM Session
A.
9:57/11:31 as RX
(Used AB for 50 calls……woof!!)
B.
Option 1
BBGM done with 95#
Session two
Hand over hand pulls ~120 feet x 3 with 160 lbs
A. Shoulder felt a little off so subbed toes to bar for chest to bar
8:07
8:15
Rower upstairs so some transition time
B. Sled pull next
Late post!….. Sorry, all done Wednesday tho.
Session 1
Rear felt done
A. Done with 14lbs pull-up and
55lbs DB press
B. All at 225…. Jerks from a rack have not
Been good, but from a clean feel solid.
Worked on footwork and holding in the dip and split for 2-3 seconds
C. 1 rep at 355lbs then
10 reps at 310lbs
D. Done-these are fun now
Session 2
A. 7:55 / 8:50 hands were killer on those
C2b
B. Option 2
Sled drag 1200m….. hammies
Session one Warmup done A. body weight c2b x 6 still struggling with range of motion Z presses at 55lbs felt a bit more stable today B. All at 275 (85%) at school so basically have to do a dead stop front squat to get the bar off the rack. Drive felt a lot more upright today despite not feeling super loose. Only two felt iffy on lockout and that was because of the way I was gripping the bar C. Was able to squat today, but it’s going to take awhile to get my legs back under me. Did… Read more »
A. Morning Session:
Metcon: 50 assault, 40 CTB, 30 WBS, 20 PC, ADDED 10 MU (added these cuz I didn’t do them yesterday) 9:17 and 10:30
Chinese Planks and Ring Planks 1:00 x3
Got to shake Donnie shankle’s hand today, pretty neat.
Session 1
Rear delt warm up
10lbs
Bis: 20
A)
26lbs
25kg
B) 123-130kg
124/124/124/126/128/128/130/135kg
Belt on 130 and 135
C) 132/144/150/170/144kg (12 reps)
D) can’t do because of gym
Will do something at the end of session 2
Session 2
A) !did with a 20 lbs Med ball!
C2b had to be broken up a ton due to pull up bars, I’m used to rusted bars not slick new bars.
1st 7:58
2nd 7:46
Option 1
GM 60kg
CP 30kg
warm up done
a]done 55 kbs it was awkard.
b]jerks 245×3 255×3 265×2
c]squats based off 365# and forgot the mx reps.
d]8:30 9:00 had to switch it up due to noise, neighbors were recording something.. i would’ve done singles.
50 cal 40c2b 30 wallballlls 30# 20 32″box jumps 10 deadlifts 275#
Well that was nice and considerate of you to switch things up
Session 2:
A) 1st Rd: 9:20
Bike: 3:05
C2b: 15/8/7/6/4
Wall balls: 15/8/7
Cleans: all singles
2nd Rd: 10:02
Bike: 3:54
C2b: 12/11/8/8/1
Wall balls: 12/11/7
Cleans: all singles. Went all out, redlined by ten but kept pushing.
As long as you keep hammering and finishing strong then that is good to hear
Session 2:
A. 9:01 AB and 9:22 AB saw your comment below about the Assault Bike Tino. Not sure how to pace it but I’ll push it harder next time to test how my body does.
B. 1200m sled drag 115#
C. Good mornings and Chinese planks done
Yeah dude, push that redline and find out what your body is capable of. You will be surprised!!
(*Followed suite for the most part. Did the amrap from Monday instead of today’s wod. Feeling good ,slight Headache. I would say about 90-95%.) All in one session -Rear felt warm up ✔️ A. ✔️ Used 55lb DB for Z press B. Took precaution to not injure myself started light and worked up. Did a few more. Wanted to see if I would feel any pressure in neck. Didn’t feel any!! 225,235,245,255,265,275,285f,285,295,305,315 C. 4@315, 3@335, 2@355, 1@375, Max rep 4@345 (went a little heavier than 80% and only did 4, once again felt good. Slight pressure but nothing to write… Read more »
Haha I know nothing about football but traveling back from Boston this weekend the pilot didn’t give much info about the flight just regular updates on the game. i heard you guys made that Super Bowl thing 🙂
Good to see your neck is feeling better.
Haha yeah Super Bowl party at my house, and yeah neck is much better. Friday back to regular training. So glad it didn’t keep me out too long.
Enough time for one session today.
Warmup done.
A) done.
A)8:35/10:34
A. 70# KB Pull Ups. 40# DB Z-Press
B. Jerks were perfect today.
205×1 215×6 225×1 .
Last 5 sets shown in video below.
https://www.youtube.com/watch?v=pW79eky5xlg&feature=youtu.be
C. Having no squatted, let alone back squat, all last week, I was nervous about that. But i was surprised today.
300×4
320×3
340×2
365×1(This felt easy so I did one more set)
380×1 (EASY)
320 for max reps. Wanted 10 so bad. got 9 and failed on 10. >.<
Session 2: 8:45/9:11 on rower .
B. Accessory work done.
AM Session:
5# T-Y-I
A. 10# (PR) C2B, 45# Z Press
B. 170#x2, 175×2, 180×2, 185×2 (My.Arms.Were.DEAD.)
C. 185×4, 195×3, 205×2, 225×1,195×4 (My whole body was just weak today…)
D. Yoke Carry: 200# Loaded Bar 50′ (No Yoke)
*Have to make Session II up tomorrow… Not ideal, I know, but the day got away from me today with coaching.
Session 1:
A) Done
B) All sets at 290. Missed one but hit another in the two minutes. So went 8 for 9. 6 felt solid.
C) Back squats: 305/325/345/380/325×11 These got incredibly hard.
D) Done
Session 2:
A) 5:49 AB: 1:45 C2B: 25/15 WB: 22/8 PC: Singles then 3 on last set
6:57 AB: 2:30 C2B: 30/10 WB: 20/10 PC: Singles then 4 on last set
B) Done
Will you teach me how to assault bike???????
Haha I thought my AB was super slow today. I just try to go hard for the first 30 calories then coast for the remaining 20. Staying calm and deep breaths are key.
A. Done
B. Based off 375. Failed first two attempts at 85% (320) hit my groove after that and hit 7 straight up to 330.
C. Based off 405
12 reps at 325
D. Yoke and sled pull done
Session 2
A. 8:38/ 9:02 Rx (assault bike) I have a problem of heavily pacing any conditioning piece that starts with rowing or bike… Took me my 3.5 minutes to do 50 cals.
B. Went for a run. No time, just enjoyed some sun and fresh air
Thats a long time dude. The bike should take no longer than 2:30 for this piece. Try pushing the pace and see what happens. You will learn what your body is capable of.
AM.
Did some rowing and double-unders to get loose
Split Jerks – 305 lbs
6 out 8 felt great.
Back Squats
355 x 4.
385 x 3.
415 x 2.
435 x 1.
385 x Max(5 reps)
PM.
Assault bike with the conditioning.
7:01
7:54
These hurt. Tried my best to keep it under 7:30 but and extra set with chest to bars and longer breaks pushed me over.
Session 1
A. Done
B. 280,285,290,295,300,305,310, 320 These felt so heavy today. 320 was pretty sloppy.
C. 315,340,360,380, 335×8 PR by 10LBs for 8
D. Overhead Yoke Carry x 50 feet 305 then 335 for a PR
Overhand pulls 135
Session 2
Solid day of work Joey!
2 mi. 15:05. Average mile pace of 7:32
That’s an awesome pace!
Thank you!