Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Windmill x 5 reps each side
Rest as needed
B.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean + Jerk @ 60-65%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70-75%
*Sets 3-4 = 80-85%
*Sets 5-6 = 85-90%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pull + Clean & Jerk @ 95%
C.
Build to today’s 4-RM Bench Press
D.
Two sets of:
Decline Bench Press x Max Reps @ 90% of today’s 4-RM Bench Press
Rest 3-4 minutes
Primary Conditioning Session
Gymnastics Skills Warm-Up
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press
x 3 reps
Interval 2 – Target Reach Swing + Toes to Bar x 1.1.1.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Air Chair Swing x 5 reps
Interval 2 – Kipping Pull-Up Hops x 5 reps
A.
For time:
20 Wall Ball Shots (30/20 lbs to 10′)
10 Clean & Jerks (155/105 lbs)
20 Wall Ball Shots
8 Clean & Jerks (175/115 lbs)
20 Wall Ball Shots
6 Clean & Jerks (195/125 lbs)
20 Wall Ball Shots
4 Clean & Jerks (215/135 lbs)
20 Wall Ball Shots
2 Clean & Jerks (235/145 lbs)
B.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes
C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
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:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
B.
Every minute, on the minute, for 5 minutes:
5 Kettlebell Biceps Curls
5 Glute-Ham Raises
Assault Bike Conditioning Option
For time:
100/70 Calorie Assault Bike
This is a test. It’s possible for males to complete this in less than 3 minutes, and for females to finish it in under 4 minutes…if you apply yourself.
Strength Accessory Option
A. ✅
Assault Bike Conditioning Option
For time: 70 Calorie Assault Bike
5:30 (far away from 4min?)
Made this up today.
A. Done.
B. 190×3
B1. 205, 225, 230, 245, 255, 260
B2. Just stayed at 260.
Skipped bench.
Conditioning.
A. 12:20
Strength:
C: 235, missed rep 4 on 240
D: no decline, both sets at 210: 9/7
Conditioning:
A: 18:39, worked on being smooth and setting up perfect before each rep because I’m working my back into shape. Very happy with my workout because of no pain on either wall balls or cleans.
Strength accessory:
A: 2 sets of banded march
4rm bench: 210lbs
Max @ 90%: 190lbs for 6 on both sets.
3 sets of 3 min banded marches w/40lbs ball.
KB Curl + GHD Back Ext EMOM:
35lbs kbs, 10 GHD every min for 5.
Single arm sled drag, 100ft each arm x3:
165lbs plus the sled.
Primary Strength: A. Done *kb windmills w/ 8kg then 12kg B1. 100/105/110 B2. 115/125/135/140/145/150x (missed jerk) B3. 155 – missed all 3 jerks. Took videos of the last two lifts and it looks like I’m shifting weight forward in my dip. C. Built to 120# for 4RM D. Decline x max reps @ 110# Set 1 = 10 reps/ set 2 = 11 reps Primary Conditioning: Gymnastics Skills – done *wasnt able to get into that candlestick position from the strict t2b A. 15:23 *all c&j in singles For wall balls had two unbroken sets, other than that was sets… Read more »
Primary Strength A. Done B. *no jerks today trying to be patient with wrist 3 pos clean @95kg Hang + 2 clean Sets 1-2 @107.5kg Sets 3-4 @117.5kg Sets 5-6 @125kg 3 sets Clean pull + clean @132.5kg C. 4rm bench @110kg D. 2x max decline @90% ^^ 10/10@100kg Conditioning Gymnastics skills warm up done A. 11:59 *no jerks, also used 35lb dball as our 30lb wall ball has basically exploded. Goal was UB wb 4/5 UB, first set made it to 18 then had 5 air balls in a row haha, took a bit to get used to the… Read more »
Damn! How was that 35lb ball!?
Yeah dude it was rough, legs were screaming!
Primary strength
A. Done
B. 185/195/195
hang clean+2 cleans+jerk
1/2-205/215
3/4-235/245
5/6-265/280 (bit above the percentage but it felt great)
Had to skip the last part due to affiliate owner duties….
C. 275lbs
D. 245 for the 90% got 8/7
Primary conditioning
Gymnasticswarm up- done
A. 14:03
B&C Done with 200#
Going to hit all of the strength accessory tomorrow. Feeling strong! 🙂
Looking strong too!
Limited time today
A. Done
B. 205
235
265
280
295-300-305failed jerk
Disappointed with this, all my other numbers are going up but jerk seems to be going down
No time for bench
Conditioning
Warm-up done
A. 12:44
I’ve been lacking intensity in the conditioning. Need to find that dark place again
Post some video of those jerks.
Do you work out alone?
I’ll record them next time. My schedule varies so sometimes I do it alone, but a few times I get the luxury of someone pushing me.
Primary strength
A. Done
B. 3 pos clean +jerk @90
HC+2C+J 100/100/115/115/120/120 I couldn’t hit any of the jerks after the 100’s. Not sure why
Clean pull +clean&jerk @105 dropped the weight so I could hit the jerks
C. 4RM bench press @130
D. Decline bench press @90% of today’s 4RM
Max reps: 5/6
Strength accessory:
A. Done, used a 60lb sandbag
B. Done, used 18lb kb
Post some video on the FB page to see if we can help with those jerks
I will be sure to next week!
3 Position clean & jerk
135# x 3
Hang clean + 2 cleans + jerk – felt better than last week here!
155# x 2
175# x 2
185# x 1
190# x 1
Clean Pull + C&J
210 x 1 (failed 2)
4RM Bench press
135#
Metcon 10:20. I keep telling myself one of these days I’m going to start liking wall balls. 🙂
Solid work on the conditioning! You’ll never truly love them, you’ll just begin to hate them less 🙂
Sesh 2
Snatch balance up to 235
Snatches missed 235 3 times then put on 245 and made it for a 5 pound PR…slowly figuring it out
Squats up to 420 ?
6 min emom x3 @ 375
Metcon and stone carry done
You’re figuring it out dude. Give yourself some credit. Great work!
Thanks! ? slow and steady wins the race lol
Primary Strength Session :
A. Done
C. 190#
D. 175# 6/8 Reps
Strength Accessory Option :
A. Done w/30# DBall
B. Done with 35# Kb
Finally feeling well enough to get back on with conditioning and some lifts tomorrow!!
Good to see you’re feeling better and will be able to hit some conditioning again.
Strength
B1. 200,205,215
B2) 235,250,265,275,280,295
B3) 305, 315,315. Smooth jerks today.
Conditioning
A. 13:38. Plate transfers were slow. Needed several sets of 10s. Barbell cycling was little off today. Wall balls were OK. Lost the ball once on my 2nd set of 20 due to sweat.
B. 290
C. 235
Session two
Mobility
Primary strength
All clean stuff done at 135. First time squat cleaning in awhile no pain but definitely need to keep doing what I’m doing
Bench: 230
Mobility
Progress! Good to see you getting healthy and being able to move a barbell again more freely.
Busier than normal day so the 1st session/ lifting was rushed, so I did math wrong and missed a few lifts Session 1 B. 225 – 3 Pos – felt heavy 1-2 260 3-4 thought was 285 and was actually 305.. missed the last clean on both sets 5-6 found out I was at 305. Missed jerks Stayed at 305 and only had one successful set. This is was just a mess Session 2 C. Bench – 275×4 D. One set of decline – wasn’t feeling great A. 10:31 first 4 sets of WB UB – 10/5/5 for last set… Read more »
Even rushed you still got some pretty solid work in and put up some decent numbers. Hope things are a little more relaxed tomorrow.
Primary Strength
A) done
B) up to 85%, failed jerk first round, clarked 2nd. Went down to 225 for the pull+clean+jerk.
C) 240
D) 215#’s 8reps, and 8 reps.
Primary Conditioning
A) skip
B) 60,110
C) 60 all three.
Strength Accessory
A) holding 40#sandbag each time
B) 25# kb’s on curls and 1 25#kb on glute ham raises.
Primary strength
3 pos -175-190
Hang + 2 cleans + Jerk
Set 1-2 205&215
Set 3-4 235&245
Set 5-6 255-260
Clean pull + clean and jerk @275
Bench 4rep max 195
Don’t have a decline bench at the gym
Primary conditioning
Gymnastics done
Conditioning 16:40 RX weight changes were slow good workout though
Aerobic Warmup 2 minutes each for 4 total rounds (32 total minutes) Station 1: ski erg Station 2: run Station 3: assault bike Station 4: burpees This was actually kinda tiring haha A. Done B. 190 3 position 215/225/240/255/260/265 for hang+ 2 cleans + jerk Then.. clean pull + CJ done at 275. Pretty happy to get these honestly. They were tough. C. Got 225 for 4. Good thing I don’t plan on participating in the NFL combine in my lifetime D. Decline bench at 200. 7 first set and 8 the second. Primary conditioning A. 14:00. I used to… Read more »
Solid work Ryan. Please be sure these “warm-ups” are not workouts. You’re potentially taking away from your session.
The pace was slow. Wasn’t intense. The burpees just sucked, but when are they good in any situation? Would never want to interfere with the main priority (invictus programming)
haha true! Just be smart dude. I know you’re trying to wake you’re body up but just make sure the intensity stays low.
Definitely. Thanks Tino for looking out
C&j done ghatvwas fin. Was a little under my numbers today.
Con done 14:52
Getting on plane now to head back to wi sad day… Ready to hit it tomorrow!
S1
100 cals
3:48 🙁
I tried. I failed at sub 3. I was honestly hoping for sub 3:30.
S2
Had a terrible day lifting.
3 position clean + Jerk
205-225
Hang Clean + 2 Cleans + Jerk
1-2 @ 255
3-4 @ 275
5-6 @ 295 – failed the 5th set.
Clean Pull + Clean & Jerk
305. Failed first clean and then failed a jerk on the second set
Conditioning
11:21
Crushed the conditioning! How did you attack the bike?
Yea I came out swinging. I’m pretty sure I had 50 right under 60s and had 88/89 at 3 minutes. Just couldn’t push longer than 3-5s at the end. My legs shut down for a long time after.
I just went for it. No real strategy. Was hoping I would be mentally strong enough to hold on.