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
Reverse Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest as needed
B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60-65%
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90-95%
C.
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps @ 105%
D.
Build to today’s 2-RM Bench Press
Followed by…
Two sets of:
Decline Bench Press x Max Reps @ 90% of today’s 2-RM Bench Press
Rest 3-4 minutes
Primary Conditioning Session
Gymnastics Skills Warm-Up
Every 20 seconds, for 2 minutes (6 sets) of complex:
Rope Climb Mount + Rope Pull-Up Taps x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rope L-Hang + Toes-To-Rope x 5 reps
*Alternate which hand is on top each set.
Followed by. . .
One set of:
Rope L-Hang Pull-Ups x 20 reps (10 reps each hand)
A.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (275/175 lbs)
Strict Handstand Push-Ups to 4″/2″ Deficit
Time Cap = 5 minutes
Rest until the running clock reaches 6:00, and then…
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Overhead Squats (185/125 lbs)
3 Bar Muscle-Ups
6 Overhead Squats (185/125 lbs)
6 Bar Muscle-Ups
9 Overhead Squats (185/125 lbs)
9 Bar Muscle-Ups
12 Overhead Squats (185/125 lbs)
12 Bar Muscle-Ups
etc….
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:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds
B.
Three sets of:
Chinese Rows x 8 reps @ 21X0
Rest as needed
Goal is to use same weight as was used last week.
Assault Bike Conditioning Option
Ten sets of:
30 seconds of Assault Bike @ 80+/70+ RPM
Rest 30 seconds
Rest 2 minutes after the 10th set, and repeat for a total of three sets.
Been working a lot of hours durning the day Monday Worked up to heavy front squat Followed by 1000 meter row+ burpees over rower didn’t have timer. Tuesday Was able to do Section A And work up to heavy clean and jerk shoulder feels almost back to normal which is really exciting now just have to have it catch up to the right And for the workout I did 21-15-9 Deadlift 275 Burpees I’m only going to be able to have an hour again to train tonight but Thursday I have the day off I’m wondering if it’s okay if… Read more »
Primary Strength A) done B) off of 265. Missed one at 245, but hit and back up to 255. Felt rough today but made the percentages. That feels like a good sign. C) at 275 across D) 260 for 2 RM. Almost felt east! 235×5 and x2 for declines. 5th was a grinder so i think it washed me out for last set. Primary Conditioning A)Skip-eccentric HSPU last night still feeling it. B) super tight chest from benching. got 25 reps. Any insight on not ripping on BMU’s besides grips? My old gym I could rep them out with out… Read more »
Strength
B1) 210
2) 235,250,265,280,290,300,310,320 Failed jerk
C. 350
Conditioning
A. 4:55. Shspu without deficit. Monitored my shoulder. It’s improved.
B. 9ohs + 8bmu
Additional assault bike
123,112,111 calories. Difficult maintaining +80rpm. Averaged 77-78rpm
Good to see your shoulder feeling better Tyler!
PM Session
Bit rushed, client was late then had to coach so just squeezed in what I could between them.
First part of gymnastics warm up done, will do the rest tomorrow as these skills crush me.
Conditioning
Subbed in AB cals for barbell in both parts.
A. 4:20 with no deficit
B. Did 2 for 1 cals on AB for ohs.
Screwed up and only amrap x4 mins
9 BMU + 10 cal bike
Then once I realised I cut the wod short I did
1 set
24 cal AB
12 BMU
Conditioning
Gymnastics work done
A. Done in 4:54
B. Made the mistake of doing this as prescribed… only got 15 reps lol the overhead squats murdered me. It was awesome though to find out something I really suck at
C. 45#s on prowler for first round and threw another 45#s for second round
Primary Strength: A. Done B1. 95# B2. C&J: Doubles: 115/125/130/135/140 Singles: 145/150/155 C. 180# D. Built to 130# (failed 2nd rep @ 135) 135#x1 = PR! 2 sets of Decline bench w/ 120# = 7 reps, 6 reps Primary Conditioning: Gymnastics Skills – done *had to substitute movements with a towel. Wasn’t able to use towel for first portion though. A. 67 reps (10 SHSPU on round of 15s) B. 31 reps (4 bar muscle-ups on round of 9s) *scaled SHSPU to box HSPU + 2″ deficit *used blue band for bar muscle ups (50# resistance) C. Turf = 75ft… Read more »
Nice work on the 2-RM bench PR!
Strength: A: 187/187/198 B: 220/242/253/264/264 275/284/290(fail jerk) got pissed and waited a few minutes then hit 290 C: skipped because back rehab D: hit 242 Max sets at 220: 4/5 Didn’t do primary Conditioning because of the deadlifts Assault Bike conditioning: Only 2 sets of 10, also cut back to 20 sec on/ 40 off. Kept all sets over 80rpm, happy to stay consistent because 80+ is pretty fast for me. Outside life stress and lack of sleep really got me today. Felt weak and not a lot of energy (that’s why only two sets of ass bike). Glad I… Read more »
Look after yourself buddy and don’t be burning the candle at both ends.
Primary Strength Session A.✅ B. 3x Hang Clean + Clean + Jerk @ 60-65%✅ 8 sets: Clean & Jerk *Sets 1-5 = 2 reps @ 70-90%✅ *Sets 6-8 = 1 rep @ 90-95%✅ C. 3×2 Clean Pulls @ 105%✅ D. 2-RM Bench Press 130# 2x Decline Bench Press x Max Reps @ 90% of today’s 2-RM Bench Press 12 reps Primary Conditioning Session Gymnastics Skills Warm-Up✅ A. 12 deadlifts from the set of 15. the HSPU were the problem B. 5 bar muscle up from the set of 9 Yesterday i made my “comeback” to the main conditioning after 7… Read more »
Do you feel stronger? I’m pretty sure the first day back is nothing to go by but lets see how the rest of the week goes.
Yes i do feel stronger, taltough you cant see it in my lifts?
So it’s more technical issues then?
In the snatch yes , in the clean & jerk i feel no power when i come out of the clean, so i guess there its strength issue..
I do feel stronger ! Although it diesnt show in my lifts
Session 1
Assault Bike Conditioning – 113 / 111 / 105
Total = 329
Session 2
Primary Strength Session :
A. Done
B1. 175#
B2. 205# -> 265# (One jerk miss at 275#)
C. 320#
D. 185# / Max Reps at 175# for 4 & 5 Reps
Primary Conditioning Session :
Gymnastics Done
A. Finished 1 DL into 15’s (2″ Deficit)
B. 4 OHS into 9’s Rx
Went with the prescribed loads today and tried feeling out the the heavier loads in a metcon. Probably should’ve went with no deficit on the sHSPU.
Hang-Clean-Jerk: 185lbs for all.
C&J doubles: 205-215-225-235-245lbs
C&J singles: 255-265-275lbs (285 is my 1RM)
Bench 2rm: 225lbs.
Missed the 2nd on 235, which is my 1RM.
Decline bench: 5 first set, 4 second set @ 200lbs.
Split Romanian: 145-155-155lbs
These were awful. Should I be higher than this?! Man oh man.
35lbs KB Curls.
Chinese Rows: All 3 sets with 155lbs.
Warm up sets at 135-145lbs.
A. 75
B1. 115-115-125
B2. 135
C. RX 1:41-1:48-1:52-1:58-1:58. Ouch. Sprints aren’t my fav, but so good for me.
You on the Athlete Blog Kryssie?
No?
My bad…wrong one! 🙂 Must’ve still been hypoxic from the WOD.
haha are you subscribed still?
Primary strength
A)done
B1)160
B2)195/205/215/225/235/245/255/265(miss)
C)285
D)stopped @265/5/5
Primary conditioning
A)4:59 (hspu done flat. Really happy about this since these are my kryptonite)
B)got through round of 9 ohs… apparently you need shoulders for these ??♂️
Nice work on those HSPU!
AM Session
No pulling from the floor so today is a bit of a mish mash
Strength
A. Done
B & C skipped
D. 2rm bench @115kg
Then max reps decline @90% 7/8 reps
Conditioning
Will hit a mod version this afternoon
C. Done with 40kg
Strength Accessories
Yesterday’s GH raise & banded march
Hope your back heals up soon!
Thanks mate
Primary strength
A. Done
B.185/195/205
225/230/235/245/255/265/275/285
C. Done at 335lbs
D. 290lbs
**had to skip bench to coach my stud teen athlete. #sorrynotsorry made up for it with some strength accessory just now.
Aerobic gymnastics
3 sets
40cal bike
10 unbroken ring muscle ups
15ttb
20 strict hspu
*rest 3min between rounds
5:36/5:52/6:21
Strength accessory
3 sets
8-0 gh raises @2011
Rest :60
3min banded march with 30lb ball
Followed by…
Bro sesh with a couple friends/members
3 sets
8 kb bicep curls
10 skull crushers
Is she ready to have some fun in Madison?! Workouts look like a party!
Yeah, shes fired up. Were going to have a freaking blast! ??
Gymnastics skills warm up – Done
Primary Strength
A. Done
B1. 215 across
B2. Sets 1-5 = 2 reps @ 230/245/265/280/300
Sets 6-8 = 1 rep @ 310/310 miss/310 miss jerk
**felt a little sluggish today, should have stuck to percentages better**
C. Clean pulls x 2 reps @ 335 across
D. will make up second sesh
Primary Conditioning
A. 69 reps (shoulders smoked)
B.23 reps (not warming up OHS not smart)
hopefully can recover and have a better day tomorrow.
Rest up eat well and hopefully you’ll be ready to go tomorrow!
A. Done.
B. 185, 195×2
B1. 215, 225, 235, 245, 255, 265, 275, 295 jerk fail. Only fail.
C. 315.
Conditioning.
21-15-9 – 4:24. 5 inch deficit. Both movements on 21 unbroken.
Did the rope extras, and 100ft rope pull with 4 plates and a 25.
7x 12 ab cal, 12 ghd.
Primary strength:
A. Done
B. HC+C+J @90
C&J 2 reps@95/95/95/95/95
Singles @120/125/125
C. Clean pulls @155
D. 2RM bench @125
Decline bench @115 max reps 5/6
Sesh 2
Did the triples at 205 then just did doubles at 215 was chasing the bar all over the platform today
Pulls 235/245/245
Front squats up to 370
Metcon did
1000m row
25 bar facing burpees
25 thrusters at 155#
Didn’t train yesterday since I had college orientation and bought a new car
Primary Strength
A. Done
B. Hang + C&J: 115#
Clean and Jerk
Doubles: 130#/140#/145#/150#155#
Singles: 165#/175#(10# post MCL PR and 12# under my true max)/180#(F)
C. Pulls done at 200#
D. 2RM at 155# fail at 165#
140#: 3 reps/6 reps
Accessory
A. 105# for split RDL
18# Kbs for curls
B. 105#/125#/125#
All grown up!
It’s scary!
Strength
A. Done
B. 195-205-210
225-240-255-270-285
295-300-305
Widened my grip and stance for the jerk and felt a ton better. Glad to get over 300 again.
C. 335
D. Skipped for time
Conditioning
Warm-up done
A. 4 HSPU into round of 15
Surprised at how good the HSPU felt, even I did without a deficit
B. Only 12 reps. Didn’t warm up the OHS at all and shoulders were gone after the HSPU so it took me 3:30 just to get the bar overhead
C. No time and shoulders were done
Good to see you playing with positioning on your jerk and reaping the benefits!