Session One
A.
Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
*Sets 1-2 – 60-70% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
B.
Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%
C.
For time:
Row 500 Meters
100 Double-Unders
50 Pull-Ups
D.
Three sets of:
Dumbell Floor Press x 15 reps @ 21X1
Rest 45 seconds
Ring Biceps Curls
x 12 reps @ 2021
Rest 45 seconds
Band Pull-Aparts x 30 reps
Rest 45 seconds
Session Two
Gymnastics Skills Warm-Up
I.
Two sets of:
2 Minutes of Racked Kettlebell Lat Stretch
Rest 60 seconds
II.
Four sets of:
Peek-A-Boo Ring Swings x 5 reps
Rest as needed
followed by…
Three sets of:
Box Jump-Ups to Low Catch + 7 Ring Dips
Rest as needed
followed by…
One set of:
Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps
III.
Three sets of:
10 Strict Toes to Rings @ 2110
Rest as needed
10 Strict Tucked Hang to Inversion on Rings
Rest as needed
16 Alternating Cross Single-Leg Toes to Bar
Session Two Primary Work
A.
For max reps:
Unbroken Muscle-Ups
Rest 3 minutes, and then…
Unbroken Bar Muscle-Ups
Rest 3 minutes, and then…
Unbroken Ring Dips
B.
CHOOSE ONE OF THE FOLLOWING
Athletes who need to prioritize building their aerobic base should choose Option 1. Athletes who have a more difficult time with high intensity, short and fast efforts should choose Option 2.
Option 1
Twenty sets of:
Row 250 meters @ 2000 meter PR pace.
Rest 30 seconds
OR
Option 2
Ten sets:
30 seconds Assault Bike @ 70+/80+ RPM
30 second Sled Push (light to moderate weight)
Rest 2 minutes
*Sled push should be one continuous effort with no stops. Do not load it so heavy that you cannot maintain movement for 30 seconds.
Session 2
A. 14 MU/ 16 Bar MU/ 32 Ring Dips
B. Did session 1 metcon
Time – 3:54
Got a day behind due to late hours at work yesterday.
Session 1
A. Front Squat + Split Jerk
160-175-185-195-205-215-220-225 with no misses
B. 2 Power Clean + 1 Power Jerk
185-195-200-205-210-215 No misses
C. I opted to do the 20 sets of 250m row here.
SESSION 2 will do when off work today with session 1’s METCON.
Session II
GYMNASTICS SKILLS WARM UP: This I need lots more of! 🙂
A) 15/10/25
B) I did the rowing. My butt was on fire a
By the 5th set. Is that a sign of poor technique?
Session 1 (10a) *Based on 205lbs CJ A. 125, 135, 145, 145, 155, 165, 165, 175 B. 125, 125, 135, 145, 145, 145 C. 5:45 D. 30lbs DB’s / done / green theraband Session 2 (530p) Gymnastics warmup: I. Done II. Had to do the straight arm catches as 3×10 III. Had to skip for lack of time today A. Did all 3 sets as max reps ring m-ups instead because this is a major weakness for me. Only got 3-4-4 (PR is 5). Mechanics actually felt better than normal but hands were pretty raw after this morning. B. (Option… Read more »
Session 2: pm
Gymnastics done
Did not get 30 UB on the bar mu box jump 15/3/3/3/6
A: 11/9/26 my hands hurt
B: row work (worked on transition on and off the rower as well)
Did things out of order again, in 3 sessions: Session 1 Gymnastics Skills warm up – loved all of these! Strict work on rings was tough, had a hard time keeping my elbows straight, and broke those up a bit for quality. Grip was taxed. MU – 6 – can’t do non-false grip on these BMU – 1 – can’t string these yet Dips – 12 Session 2 FS+SJ – 105/115/125/135/135/140/145/150 2PC+PJ – 125/135/135/140/145/150 Floor Press, etc. 45b DBs, the pump was real. Session 3 500m row+DU+Pullups – 7:43 – 1:59 row, 50 UB DU then crap, pull-ups 10/10/3-5’s to… Read more »
I did both sessions in one session so I cut some warm up and technique things out. I leave them for the end of the work out and do if I have time. I am still trying to figure out what to keep and what can be skipped since I’m doing the sessions together but I’ll find my way. Giving myself this week to figure out a rhythm. Ok here are my results for tonight. Session 1 A. 115-135-135-145-145-155-155-165 B. 135-135-145-145-155-155 C. 7:48…got stuck on PUs D. Skipped this part Session 2 Gym Skill-only did the first three things. My… Read more »
session 2
at school so didn’t get a chance to do peek a boo swings, strict toe to ring or tucked hang to inversion on rings. make up when I’m at the box.
A.
muscle ups: 18 (1 rep pr)
bar muscle ups: stopped at 8 hands were starting to wear down (yes I was using grips)
ring dips: 20 🙁
B. did the rowing, but no way I was going to maintain 1:42. was between 1:46-1:53 for the most part. interval repeats at moderate pace with short rest are consistently a struggle
Congrats on the muscle up PR Jake.
Session 1
A. 200-215-230-245
B. 215×3-230×3 Felt smooth. touch and go all sets
C.5:09 wanted sub 5!!
D. ran out of time
Session 2
Warm up done w/ some adjustments
A. MU-5 BMU-6 RD-33 (Kipping)
B. Option 1 – done
PM Session: I. Done II. Done III. Done – HOLY HANDS! A. MU- 3 (My max is 5, but I know that I am capable of more. I have a really hard time figuring out my grip on the rings, and I cannot figure out the swing in to the next MU. I feel like I have absolutely zero power) BMUs- 1 (The struggle was real on this tonight… my hands were on fire. I am capable of hitting 10 of these!) Dips- 15 (Never really tested this, but I feel like I could be capable of more) Option 1:… Read more »
Session One
A.165/185/195/205/225/235
B.205/225
C. 4:44 pull ups were not
feeling great today.
D. Done
Session Two
Those jump to bar for 30 was
no joke!
A.12/6/27 Ill agree on my
hands being pretty beat up
B. 20 rounds: kept a 1:57
average. A little slower than my 2k pace. No excuses just need to get mentally
stronger.
Good work today Rodrick!
AM:
A) 200/215/225/235/240/250/260/275
B) 235/235/235/250/250/250
C) 3:49 Disappointed in this. Row 1:36. Tripped about 4 times during DU’s. PU’s Unbroken.
D) Done
PM:
Gymnastics Warm up Done
A) 20 Ring Muscle Ups/20 Bar Muscle Ups/16 Ring Dips
B) Did a row and ski erg version of max effort work
AM:
A. Front squat+jerk:
125/145/155/155/165/165/175
B. Pwr cleans+ jerk
145/155/155/160/160/165
C. 4:45
PM
Did all that warmup stuff. That was hard!!! ?
MU:8
BMU: 11
RD: 20
Completed assault and sled
Session 2: Gymnastics skill warm up: Completed. Need to dork on the peekaboo ones. And I definitely underestimated those 30 squat to jump muscle ups. III. Three sets: T2r : went well. All unbroken Tucked hang: hard on the grip to go slow and controlled Sl cross t2b: never did these. I really liked them. All unbroken. Really felt lower oblique B) option 2: 140 cal after the ten sets: Was really hard for me to stay over 80 rpms. Could get it to 90 then it would start coming down. The last 8 sec were tough to keep right… Read more »
Session 1 A. 1-2 @ 235, 3-4 @ 250, 5-6 @ 270, 7-8 @ 285 (% of 335) B. 1-3 @ 250 (TNG), 4-6 @ 270 ( 1st set TNG than singles) C. 4:40 Row 1:42, DU UB, Pull ups 25, 10, 5, 4, 4, 2 D. Complete went way to light with the DB press 50 lbs Session 2 Gymnastics warm up complete (Tempted to skip this but made the decision to take the accessory work seriously) A. Ring MU 13, Bar MU 11, Dips 20 (this makes me sad haha) B. Option 2 ( brain farted and thought… Read more »
Session 1:
Front squat to jerk:
Worked up to 253, missed 264
*shoulders are pretty smoked from yesterday
2x power clean + pj
1-3: worked from 185-200
4-6: 205-215
* cleans were easy, overhead felt a little harder than it should have.
Conditioning:
5:15.
Row done in low 1:40’s / tripped a few times starting dubs before got a rythm. Last 20 pull ups got tough.
Accessory work:
Floor press with one 70# db. For each side. Heaviest we had.
Rest done.
Session 1: A. Did last two sets at 150# B. Did last two sets @ 145# (max is 180#) C. 6:06. Not the greatest at higher rep DU, pull-ups were ok for me today. D. 25# for floor press/bicep curls were fun/bands were ok Session 2: I. I like the stretch, really felt it in shoulders.. II. These were ok, elbows hurt a little on this (peek-a-boo). The 30 UB reps were pretty tough actually, grip went a little and i kept adding plates. III. It was tough, couldn’t do tempo on toes to rings. The tuck on rings was… Read more »
Glad you are enjoying it Shely!
Session 1:
A. 220, 230 240, 245, 255, 260, 265, 275
B. 205, 220, 230, 240, 250, 260
C. 4:00 flat 30/20
D. Body Building… Love it. Used 80# DBs x15 for floor press (need 100#ers), Bicep Ring Curls (epic), and used a green band for the pull aparts with tempo
GF’s b-day so only could sneak in a row at the house before everyone came over.
Session 2:
20x250m Row with 30 second rest (Didn’t look at the 2000m PR Pace….did everything under 1:45; first 10 sets at 1:35-40) …..woof
Sounds like a good pump session for part D! Good stufff today
Session One
A.Done based off 320
B. Done based off 320
Power cleans very easy . Power jerk is weak though
C: 4:24
D.
Used 53# kettle bells
This accessory work is great for me!
Session 1 A. 125/130, 135/140, 145/150, 155/160 B. 125/130, 135/140, 145/150 C. 7:11 rx … not good at high rep DUs … 2min flat on row, ~2 mins on DUs and about 3mins on pull-ups . grip/forearms were shot D. done- 25# DBs, crossover symmetry bands for pullaparts Session 2 Gymnastics skills – done, modified # reps down so wouldn’t be too tired for MUs. not a good day on these either 🙁 shoulders are feeling pretty beat up A. max rep MUs – my best is only 4… couldn’t get that today max bar MUs – best is 5,… Read more »