Primary Strength Session
Mobility and Activation
Foam Roll IT Band
Foam Roll Adductors
Lacrosse Ball Glutes
Followed by…
Two sets of:
Bent Knee Iron Cross x 10 reps
Rollover into V-Split x 10 reps
Rocking Frog Stretch x 30 – 60 seconds
Fire Hydrant Circles x 10 reps each direction each leg
Mountain Climbers x 10 each leg (hold each position for 3-5 seconds)
Cossack Squat x 10 reps
A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
B.
Take 20 minutes to build to today’s 1-RM…
Power Clean + Power Jerk
C.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 = 3 reps @ 65%
*Sets 3-4 = 3 reps @ 70%
*Sets 5-6 = 2 reps @ 75%
*Sets 7-8 = 2 reps @ 80%
*Sets 9-10 = 1 rep @ 85%
Primary Conditioning Session
For time:
30 Chest-to-Bar Pull-Ups
6 Ground to Overhead (245/165 lbs)
20 Chest-to-Bar Pull-Ups
4 Ground to Overhead
10 Chest-to-Bar Pull-Ups
2 Ground to Overhead
Compare your results to June 5, 2018.
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:
EZ-Bar Bicep Curl x 10 reps
Rest 30 seconds
EZ-Bar Tricep Extension x 10 reps
Rest 60 seconds
B.
Three sets of:
Hanging Straight Leg Raises x AMRAP
rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
Med Ball Slams x 20 second AMRAP
Rest as needed
Aerobic/Gymnastics Option
Every 8 minutes, for 24 minutes (3 sets) of:
40/30 Calorie Assault Bike
5 Bar Muscle Ups
10 Strict Handstand Push Ups to 4″/2″ Deficit
5 Bar Muscle Ups
Rowing Endurance Option
Two sets for times of:
Row 250 Meters
Rest 30 seconds
Row 500 Meters
Rest 60 seconds
Row 750 Meters
Rest 90 seconds
Row 1000 Meters
Rest 5 minutes
Primary Strength: (done thursday)
A. Built to 165#–power jerk the limiter.
B. Built to 175# (85%). One miss.
A
Sotts Press: 65/75/85/95
B
Power clean + Power Jerk: built to 265 than shoulder started acting up
C.
Skipped
Aerobics/Gymnastics option
3:20/3:18/3:30
-hspu at 2” deficit
-bike sub 2 min each
-MU unbroken
A. 45/65/75/85
B. Up to 245, hit 265 twice but first was a squat. Went back an hit it again but it’s on the line. Letting Instagram decide
C. 195/210/225/240/255 no misses
Primary condo-9:35 @ 225#
Last time I did 245# but was way too slow, today was more than 5 mins faster
SAO
A. 75# bar
B. Done 20/18/18 on leg raises, 90# kb swings for slam ball 12/11/12
A. Working on mobility to be able to do these
B. Up to 275
C. No misses. Not a great lifting session, technique wise.
PCS. 6:31 RX
A) 65
B)145
C)built to 165
Conditioning
8:52 at 155. Last time I did it at 145 in 9:02
Solid improvement Lara!
Primary strength:
A. Sotts press @15
B. Power clean and power jerk @130
C. Split jerks @ 100/100/110/110/115/115/125/125/130/130
PCS-morning session
10:45.
only had 45mins today. Work got into the way Today.
Hopefully you get a little more time today to hit some accessory work!
Contd.
aerobic gymnastics
Every 7 for 21
Scaled HSPUs to Strict DB Press w 50#
40 Cal AB/5MU/10 DB Press/5BMU
Right at 4:00 each round
A)#35/55/65/75 sotts press
B)#105/125/145/165/175/180 pwr cl + pwr jerk
C)#125/135/145/155/165 split jerks
Primary conditioning
8:00 @#165
(Last time I did this @145 and it took 6:54. 165 is my 85% so I ? out but no misses today with 165)
Progress! Great to see you using 165lb. this time around. Your hard work is paying off. Nice work Abby!
Neuroprimed with the Halo – light clean and jerks. I hurt my back a couple weeks ago which is why I haven’t been posting..
What happened?!
Must’ve hit a clean wrong I could barely breathe afterwards. I’ve been seeing multiple PT’s ?
PM Running Option from yesterday. Hit all my times and percentages. Am going to retest my mile when I get back next week from being on holiday this weekend!
If I say you can 🙂
Finally joined the Invictus Athlete+! Sorry I haven’t been posting much this weekend. Lots of distractions!
Today was a good day.
PC+PJ up to165, happy with this
SJ 125/135/145/154/165
Really happy with how my shoulder is resp
Retested that workout and I didn’t go faster, but I was able to go heavier 🙂 so that was a PR in my books !
Finally! Have fun with Nichole and make sure you listen to her, she may know a thing or two 🙂
a. 35-45-55-65
b. up to 200, missed 205 jerk!
c. 140-150-165-175-197
PC: 5:38 rx beat my score 6/5 of 8:04 🙂
gymnastics end:
So happy to be able to do 2′ def. SHSPU! 🙂 🙂 I couldn’t have done this a month ago
5:09/ 5:59/ 6:12 Rx
Crushed your score Kisha! Great day of work all round. Keep up the great work and progress across the board.
Primary Training Session
A. 105#
B. Up to 295#. Questionable depth on the power clean at 305#. Got the jerk overhead but couldn’t stand up with it.
C. 210# / 225# / 245# / 260# / 275#
Strength Accessory Option
A. 75# / 75#
B. 5 leg raises / done / 50# – 10 reps
Nice work Steve, on your powers focus on the intention rather than if it was just below or above. I’ll give you it for sure 🙂
Strength
A) 45/45/45/45
B) Built to 275# (PR for both)
C) 195/210/225/240/255
Rowing Endurance
:49/:50
1:42/1:45
2:42/2:47
3:43/3:47
Only 1 session today, had some Army stuff dark and early.
Congrats on the PR’s Jacob!!! Pretty damn good considering you were up drilling early!
Thanks Tino!!
Primary strength session
A. Empty barbell
B. Build up to 245 lb (96% of power)
C. 195/210/235/255
Strength accessory option
A. 65 lb
B. 23/19/20 20 lb medball
Primary conditioning session
14:54
Not a good score I know. I have some issues with heavy power cleans during wods. When I get tired either my feet spread out too wide and I catch like a frog, or my body unconsciously drop in a deep squat and the barbell crush me. It seems I can’t do a intermediate catch. What drills could I work on?
Ever tried ‘no feet’ power cleans? Extend but don’t move your feet … start with your feet closer to your landing position. Sometimes that can help with better extension and teaches you to get under the bar. With the squat, I like the addition of a lot of the plyo stuff we had in the blog in months before – box jumps landing high versus in a squat
Thanks Cheryl! I will incorporate those on my warm up!!
When you do cleans work on catching higher then riding down into the full squat. Catch and hold at the position you tend to struggle with and build strength in that weaker area. Also think about pulling the shit out of the bar once you reach hip extension. That sometimes helps 🙂
Thank you Tino! I’m going to work on these positions and be more agressive 😀
Back from Mexico
One session today
Power Clean + Power Jerk
305
Split Jerks off 355
Gymnastics Option
4:02
4:11
4:38
Welcome back! Hope you guys had fun!
Awesome trip for my buddy’s wedding. Non stop fun for 6 days. It’s back to work now
The pics looked like you guys had a blast!
Session 3
Assault Bike Conditioning
:35/:34/:50/:51/1:13/1:02/1:13
Tried holding a consistent 85-90rpms on set 5 and was a terrible idea. Couldn’t recover from that
Went out hot!!
Mobility and activation done
A. 30-40-50-60kg
B. 122.5kg (missed the jerk @125kg)
C. 97.5-105-112.5-120-127.5kg
Conditioning
7:59 (10:12 last time, not sure what I was doing last time….)
Pm session
Gymnastics option
4:10, 3:59, 4:08
All unbroken, bike done in 2 min.
Maybe you’ve just got a little better 🙂 Great work dude!
Primary strength:
A) 45
B) worked to 290 not the prettiest jerk but I got it which is a 5lb pr for push jerk
C) 195/210/225/240/255 these felt good today
Primary conditioning
A) 8:13 hands were on fire for the chest to bars lol almost got them all unbroken
Strength accesssory
A) done with 75lbs for both
B) done with 15lb ball
Fun day today!
Great work Parker! Congrats on the PR!
Thank you TIno!