Primary Training Session
A.
For time:
60/40 Calorie Assault Bike
20 Bar Muscle-Ups
This needs to be performed hard and fast…give this your full effort.
B.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 1 rep
*Sets 1-2 = @ 85% of 1-RM
*Sets 3-4 = @ 90% of 1-RM
*Sets 5-6 = @ 95% of 1-RM
D.
Every minute, on the minute, for 12 minutes:
Dead-Stop Front Squat x 1 rep
Goal is to build to heavier than last week.
Primary Conditioning Session
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 5 Hang Squat Snatches (135/95 lbs) + 5 Bar-Facing Burpees
Minute 2 – 5 Shoulder to Overhead (135/95 lbs) + 10 Toes-to-Bar
Minute 3 – 6 Dumbbell Burpee Box Step-Overs (20″, 55/35 lb DBs)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Bench Press x 8 reps @ 93-95% of your 8-RM on January 17
Rest 2 minutes
B.
Three sets of:
Kettlebell Front Rack Walking Lunges x 20 steps
Rest 90 seconds
Jefferson Curl x 8 reps @4141
Rest 90 seconds
C.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest 30 Seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Running Endurance Option
Complete the following intervals until you have run a total of 2400 Meters (1.5 miles):
30 Seconds of Running @ 95+%
Rest 60 seconds
Rowing Endurance Option
For times:
Row 500 Meters
Rest 60 seconds
Row 400 Meters
Rest 60 seconds
Row 300 Meters
Rest 60 seconds
Row 200 Meters
Rest 60 seconds
Row 100 Meters
Rest 60 seconds
Row 200 Meters
Rest 60 seconds
Row 300 Meters
Rest 60 seconds
Row 400 Meters
Rest 60 seconds
Row 500 Meters
Last Post.
A) 4:39 17/3 on mu
B) 135/155/165/175 slowly getting the hang of these, testing my mobility limits ha
C) 265/270/280/285/300/300
D) Worked up to 315, failed 325
Conditioning
Done – crushed me, finished in 22 minutes, fell 30 seconds behind twice
Primary Strength Session A. Done B. Every 2 minutes, for 6 minutes (3 sets): Sotts Press x 3 reps Done Followed by… Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk @ 240lb Followed by… Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Power Clean + Jerk @ 250 Followed by… Every two minutes, for 6 minutes (3 sets): Power Clean & Jerk @ 270 C. Conditioning Heavy 17.5 (135lb-heavy Du) 13:15 min D. Three sets of: Deadlift x Max Reps @ 350lb Immediately followed by… Sandbag Squats 150lb… Read more »
A.
80 Calories Row
20 Bar Muscle-Ups
6:47
B.
185/205/225/235 PR
C.
235/250/265
Conditioning
3 sets
And then…
Every 2 minutes for 6 minutes of:
25m Handstand Walk + 5 Overhead Squat 135
Did Wednesday’s programming today ( i now always take Wednesday rest day and I don the programming Thursday due to Schedule constraint) Primary strength A. 5:10. Bike in 2:52, could have gone a bit faster but I paced it from the start on purpose. Muscle ups 10-4-4-2. First time doing muscle up conditioning on a really slippy bar, I’m not used to it!!! Tips? B. Up to 105 for 3, 115 for one C. Up to 145, which is 93% or m max jerk D. 155 lbs, up 5 lbs from last week. Also got 160 off the rack but… Read more »
A. For time: 9:10
60 cal bike
20 bar mu (5/4/3/3/3/2)
B. Bench 3×8 @ 210#
C. Romwod
Primary training:
A: 5:18, off the bike just before 3:00
B. up to 115. first time ever doing a squat jerk. interesting.
C. up to 195 felt ok
D. up to 205 but failed, same as last week
EMOM. Thought I did it RX, then realized it was 6 reps and not 5 reps for DB burpee box stepovers 🙁
-Min 1 got spicy with that weight
-Min 2 felt like childs play
-Min 3 those always suck no matter what!
A. 40 cals + 20 bmu
8:05
Bike (2:35), bmu in singles
B. Squat jerks w/ 35# barbell
C. Power jerks — built to 90%, still working through that wrist/palm pain.
115/125/130/135/140/145
D. Dead stop FS:
105/115/125/135/140/145/150/155/160/165/170/175 — this is a 5# PR! (10# heavier than last week)
21 min EMOM: holy cow
Scaled barbell to 85#
Min 1 – snatches: 5/5/3/3/3/3/3 + 5burpees
Min 2 – 5 s2oh + t2b: 10/8/8/8/8/8/8
Min 3 – DB burpee step over: 6/6/4/4/4/4/6
Congrats on the dead stop PR!!! Now to get that damn wrist healthy!!
A modified to jumping bar mu’s. Bar at eye level. 6:39
B. 55/75/85
C. 165/175/180
D. Worked up to 200. Last time was 185.
Conditioning
Because of time, I had to cut it short. Did 4 rounds. For the first round I got all 10 t2b in. 2, 3, and 4 I got 6 in. Was able to come back and finish the last 3 rounds later. First round got all 10 t2b and rounds 2 & 3 I got 6 in.
Even with adjustments and time restraints you still got in some great work!
Primary Training Session A. For time: 60/40 Calorie Assault Bike 20 Bar Muscle-Ups (unbk PR) 4:18 B. Done C. Done D. last week.295 today 285??♂️ Primary Conditioning Session Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 5 Hang Squat Snatches (135/95 lbs) + 5 Bar-Facing Burpees Minute 2 – 5 Shoulder to Overhead (135/95 lbs) + 10 Toes-to-Bar Minute 3 – 6 Dumbbell Burpee Box Step-Overs (20″, 55/35 lb DBs) Done (all set between 28 and 31sec.) Rowing Endurance Option For times: Row 500 Meters (1:42) Rest 60 seconds Row 400 Meters (1:21)… Read more »
Great day of work dude. Congrats on the 20 unbroken bar muscle ups! Now yo just need to push that bike a little more to be sub 4
Thanks Tino, the last days were very complicated between work, family and training, I will work hard to be better than that! It was good to be under the eyes of a coach, I had not had one before! ?✨
Primary strength:
A. 9:26, Done with 40 cals @4:00
Bar mu sets: 3/3/3/3/3/2/3
B. Squat jerks @15/15/25/25/35
C. Power jerks @110/110/115/115/125/125
D. Deadstop front squat @105
Strength accessory:
A. 3×8 bench @110
B. Kb front rack walking lunges @35lbs each
Jefferson curls done @15lbs
C. Dips done w/ 10lbs, iso anti rot. done, banded oh tricep ext done
D. Done
Session 1
A. 5:52 – too much break between the bike and Bar MU, they felt remarkably good though.
B. Squat Jerks – 85/105/115/125
C. 170/180/200 – 180 felt really light so I jumped to 200 (which I thought was my max…lol)
D. Deadstops – up to 215 (which I missed last week)
Session 2
EMOM time! All done today as Rx…each round was about :30
A. 5:53… Either I am slow at bar muscle ups cuz I havent done them in 6 months or I’m going to blame the bar I was using wasn’t grippy enough ? or maybe a combo? I also had to get up at 1am for work… ??? All the factors… I did do them in sets of 10/5/5… Just long breaks.. 21 min emom done. Did hang power snatches.. toes to bar are finally coming back… Those felt better this week. I’m doing the jerks tomorrow. Would you recommend anything else besides Bulgarian split squats or weighted lunges for someone… Read more »
RNT Split Squats, Reverse Hypers, Glute Ham Raises, Banded Hamstring Curls, tempo squats, belt squats, hip thrusts, banded marches, Jumping Lunges…
A. 4:25 (2:48 bike/15-5 on BMU)
B. Squats jerks: 45/95/115/135. These felt great. Could def get a lot heavier
C. Power jerks: 235/240/245/250/255/260
D. Dead Stop Front Squat: hit 320 on 11 rep and that was it. Took about 15 seconds to stand it up
Primary Conditioning: ✅ was able to complete all rounds on time and unbroken. Those burpee step overs are a MF.
Strength Accessory
A. Bench press: 3×8 – 190/192.5/195
B. Kettlebell Front Rack Lunge: 35/53/53 in each hand. Tried doing Jefferson Curls and kept getting a crazy lower ab cramp so just did the kB lunges
Great day of work dude. Time to rehydrate, eat and sleep well!
Tore my hands yesterday so a few mods today to let them heal. Primary Session A. Mod BMU to 40 shspu 2” 9:00, went slower than usual on the bike to see how much of an effect it would have on shspu. B. Squat Jerks 60/70/80/90kg C. Push Jerks 115/117.5/120/122.5/125/127.5kg D. Dead stop FS upto 125kg +5kg from last week. Primary Conditioning Instead of totally modifying I just did our gyms class workout which happened to be an emom anyway. Emom x30 1. 15 cal row 2. 3 front squat 92.5kg + 6 bar facing burpees 3. 50ft sled push… Read more »
No grips?
Yeah had grips on, didn’t even realise I had torn until I took them of.
Strength
B. 65-95-115-125
C. 165-175-185
Conditioning
Scaled to…
1) 4 alt DB squat snatch @40 + 3 burpee over
2) 5 DB Push Press @ 40 + 10 legs to 90
3) 3 DB burpee box step overs @35
Too scaled, but I needed it after dying last week. ?
Didn’t die, you were just working really hard
True. Failing really hard.
Morning session: Primary strength B) stuck with the bar on these C) 225/240/250 these felt good today D) worked to 265 5lbs more than last week Strength accessory A) 210 for all three sets B) 35s for lunges C) done D) done Afternoon session: Part a from strength 5:08 done with the bike at 3:08 and went 8/7/5 on bar muscle ups Primary conditioning scaled snatched to 115 and only had 50lb dumbbells. Started off strong then it went downhill in the 3rd round so I turned the rest of it into 4 rounds for time and finished at 22:48… Read more »
Nice work getting two sessions in!
Thanks Tino!
A) skipped
B) Bar
C) Built up to 245
D) Built up to 275
Metcon scaled today got back from vacation and struck a nasty cold so just trying to breathe here haha
Get well soon Jordan! Hope you had a fun vacation!
A. 6:29 Goal was to keep a 65+ pace and that’s what I did. Last 10 cals at 67. MU’s 8/7/5/3. This one hurt good! Held nothing back as I knew I wasn’t going to have time for the EMOM. B. Squat jerks Worked up to 145# C. Power jerks 180/190/200# – couldn’t make the last jerk at 200# despite trying 3 more times. Still happy with hitting high percentages. Retired D and 21 min EMOM. Came into the gym too late and that’s on me. Will do better to ensure this doesn’t happen again. Overall still a solid session.… Read more »
Great day of work Johnny! Good to see you able to stay consistent on the bike.
Solid day to finish 3 days of tough work!
Primary conditioning:
Emom done. Over all fairly eAsy! Each station finished in about :28 seconds. New burpee standard doesn’t really bother me cause that’s how iv always done burpees.
5×10 ring dips to finish the day
Word ?
Now go work your wrist and shoulder mobility
AM Rowing work just to get moving. PM Bike + Bar Muscle-Up 4:23 broke my muscle ups into 5s which I think was smart because every time I go for it – I fall on my face. Took some time recover here Power Jerks done but not that heavy 1-2 @ 255 3-4 @ 275 5-6 @ 300 Skipped Front Squats Conditioning All done but way harder than it looked. I knew it would be challenging but the step overs into the hang Snatch / burpee minute got very hard. I’m much slower when tired at these burpees now. Some… Read more »
You can’t claim something unless you try and obviously post a video…?