Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk
Build over the course of the 10 sets to something heavy for the day.
B.
Three sets of:
Clean Deadlift with 2″ Deficit x 1 rep @ 8141
Rest as needed
Take 4 seconds on the ascent – slow and delibirate noting correct positioning throughout each phase; the descent should feel excruciatingly slow and force you to maintain tension to hold positions as you pass back through your ideal lifting positions.
C.
“Khufu”
For time:
10 Power Cleans (205/145 lbs)
20 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatch (75/55 lbs)
40 Wall Ball Shots (20/14 lbs)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (75/55 lbs)
20 Strict Handstand Push-Ups
10 Power Cleans (205/145 lbs)
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.
Strongman Training Option
A.
Two sets for max weight of:
150-Foot Overhead Yoke Carry
Rest 2-3 minutes
B.
Two sets for max weight of:
200-Foot Rope Pulls
(this is a long pull, but keep your focus on moving quickly – this should be an absolute rear deltoid killer)
Rest 2-3 minutes
C.
One set for max reps of:
Sandbag Front Squats
Rest 30 seconds
Sandbag Carry for distance
D.
Three sets for max weight of:
150-Foot Sled Sprints weight
Rest 60 seconds
Perform these for max speed – go as fast as possible each set.
Running Endurance Option
Five sets of:
4 Minutes of Running
Rest 60 seconds
Primary:
A) #305
B) #305
C) 19:20 used #70 DB’s. Very proud considering last year I could only do 1-3 SHSPU total
Strongman:
A+B Done
Primary Strength
A. Clean + FS + Jerk – 135/155/185/205/215/225/235/240/245(m)/245
B. Deficit Clean DL – 245/275/305
Primary Session
A. Clean + FS + Jerk upto 141kg for a sneaky 1kg C&J PR!
B. Tempo deficit DL @141kg
C. “Khufu” 16:14 rxd, pretty happy with this considering I’ve been sick and heavy breathing is still not great.
Strongman
A. Improvised oh yoke carries done
B. Done 20kg + sled
Yeah Luke!! Congrats on the PR!!
Damn solid day of work!
Thanks dude, really enjoying training at the moment.
A. 85/95/105/115/125/135/140/145/150/160 B. 185/190/195 C. Khufu – 28:51 Power cleans in singles HSPU scaled to box HSPU: 10+5+5/5+5+5+5 DB snatches were SLOW wall ball shots all done in sets of 20 Strongman Training: A. Subbed OH yoke for walking OH press with fat bar + 12kg KBs suspended with purple rogue bands. Only made it 75 ft the first two sets so I did an additional set to 75ft B. 200 ft rope pulls; scaled to 150ft. Turf is 75 ft so I pulled 75 ft then turned around and pulled another 75 ft. Set 1 = 130# / set… Read more »
A. 205/215/225/235/245/255/265/275/285/300
(Strong AF today. This matched my 1rm c&j)
B. Done w/ 245lbs
Strength accessory done
Should have went for 305 or 315
A. 205/215/225/235/245/255/265/275/285
A. 255,265,275,285,295,305F jerk, 315 F jerk, 325F,336F. Pushed for heavy cleans today. Wasn’t there.
B. 275
C. 18:00. Only had 70 lbs DB. Need to work on DB more. Last set of DB snatches cost me time.
Running
3 miles and 50 meters
A. 105/110/115/120/125/125/130/135/140/145
B. 135/145/145
C. 22:44
Power cleans 125
Snatches 35 lb db
L-seated press with 35 lb dbs instead of hspu
Session 2 running
Decided to do this after dinner bc I was bored. I don’t know what each 4 minutes distance was but the total distance was 3 miles. Didn’t go all out, wanted a nice run alongside the beach and that’s exactly what I got. All that was on mind in the last 4 minutes was the fact peanut butter cup halotop was awaiting me at home.
Fantastic week. On to the next! ??
Haha boredom leads to running. Most people would just watch TV
I watched the redsox win, was feeling good, got a little motivated by some crossfit vids and ran hahaha
Primary Training Session
A. 10x 1 Clean + Front Squat + Jerk
185✅ 195❌ Failed jerk like always ?
B. ✅ 3×1 Clean Deadlift with 2″ Deficit @8141 @145#
Strongman Training Option
A.✅ Two sets for max weight of:
150-Foot Overhead Yoke Carry
Set1: 155# set 2: 185#
C. ✅
13 Sandbag Front Squats @100#
Sandbag Carry 90mts
Any video of your Jerks?
I will defenately take a video next time of my jerks.. so i can get a feedback from you! bar goes out infront. So probably dipping mistake..
A. Left the jerk out because of shoulder.
100/105/107.5/110/112.5/115/117.5/120/122.5/125kg Will post video in group for tips.
B. 120kg. Feel like I’m not using my hamstrings fully in cleans as I could really feel them in this.
Primary Strength
A. Worked up to 275, legs feeling good lately
B. Stuck to 275 for these just to make sure my positioning was good
Conditioning
20:35 – I hate the humidity with a damn passion
Finished with a 20 min Emom
Odd: 12 GHD
Even: 2 Strict MU (first 10 min )
4 Kipping muscle ups (last 10 min)
Move to SD!!
I wish I could man, I def need to visit the holy grail though lol
Session 2
Was bored so I decided to do the running work. Didn’t have a way to measure out the distance but great run. Ran along the beach sidewalk ?
Snatched and C&J this morning. Been working thru a catalyst on the minute cycle cause it did a lot of good for me a couple years ago. Did half of Khufu: 13:26. I wanted to hit the strongman stuff all in the same session so that’s why I did half. Strongman: A: just did OH barbell carry at 125#. Pretty tough. B. Put 50# on a sled and turned around 50′. Do you guys have a video of rope pulls? I just use the strap on my sled since I don’t have a rope. C. Just did 25 sandbag squats… Read more »
You’ve also done really well following this program…it’s always tough to blend two different program. We build out the progressions to compliment each other. Just want to make sure you’re getting the most out of training.
Primary Training Session :
A. Up to 255#
B. 245#
C. 19:57 – Only have a 70# DB :/
GG#5 really helped me learn my pacing and rep schemes with wallballs. Felt great on this metcon!
Clean + Front Squat + Jerk
340
Clean deadlift done
Khufu
15:57
I’m so pumped right now. Last year 23:10. Huge improvement with my strict hspu. 10/5/5 for the first 20. And 5/5/5/5 for last 20.
Damn!!! That’s a massive improvement!! Love seeing all the hard work you e been putting in on your HSPU paying off!
Great work!!
Primary session:
A. Clean +front squat+jerk 125lb
B. Clean deads @145
C. 19:39, power cleans @95, 10 negative hspu each time, 30lb db for snatches, cut the reps for wallballs to 20 each time(I should’ve just used a 12lb wall ball and left the reps alone)
Strongman session:
A. Over head barbell carries @95
B. Rope pulls @70
Called it a day after this. My legs feel smoked
Worked up to 290lbs on the complex which is 20lbs below my Pr pretty stoked on that
275 for the deadlifts
16:02RX on the WOD literally every movement I could ask to see was in this workout, did my handstands unbroken on round one and on two sets on the way down. 205 is a chill weight and 75lb dumbbell snatches we’re manageable as long I wasn’t a breezy and stopped doing touch n go reps
Smashed it! Great fricking session!!
Short session today, didn’t have much time
A. worked up to 135lbs, failed the jerk at 145lbs 3 times – I just couldn’t get under the bar for the jerks today…
B. 135-145-145 lbs.
I took videos of almost every set for both A and B and will sit down and watch them and try to analyze and see if I improved my technique
Also did some weighted pull ups: 5×15, 5×35, 5x 55.
Primary strength
Finally did a jerk!!! Shoulder isn’t hurting but definitely sore
Worked up to 175 ?
Continued with clean+ fs and ended up hitting 270
Clean deadlift, question should I do a double chin on clean deadlifts too?
Working sets at 270
Metcon
Scaled hspu with Z press and lowered weight on db snatch and clean
25 on Zpress 35 on alternating snatch
190 on cleans
17:26
Not on clean deadlifts. Set up the same way you would on your clean.
Good to see you going overhead again! Just be smart!