Primary Strength Session
Mobility and Activation
Foam Roll IT Band
Foam Roll Adductors
Lacrosse Ball Glutes
Immediately 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.
Every two minutes, for 20 minutes (10 sets):
Power Clean x 2 reps
A good goal would be to keep all sets above 75% of your 1-RM Clean.
C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in the catch
*Sets 1-2 = 1 rep @ 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Split Jerk
Primary Conditioning Session
For time:
4 Rope Climbs
12 Hang Clean & Jerks (205/135 lbs)
3 Rope Climbs
9 Hang Clean & Jerks
2 Rope Climbs
6 Hang Clean & Jerks
Compare results to June 19, 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 Max Unbroken Reps
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
Med Ball Slams x Max Reps in 20 seconds
Rest as needed
Aerobic/Gymnastics Option
Eight sets of:
20 Calorie Row
25-Foot Handstand Walk
5 Bar Muscle Ups
Rest 60 Seconds
Rowing Endurance Option
Five sets for times of:
Row 1000 Meters
Rest 3 minutes
Aerobic/Gymnastics Option
24:10
PSS
A- 45/65/65/75
B-155 to 265 worked on pulling the bar back to my hips.
C-155 to 225. Really trying to work on footwork. So went lighter.
PCS
-16:41 rx.
A. 140-150 for all sets. focusing on pulling under.
B. stayed at 125# to focus hard on mechanics.
C. Did a workout with the gym…Ran 800m, then 3 rounds for time of: 15 Toes to Bar/20 reverse alternating lunges with 53s in each hand. booty is hurting today.
A of Accessory strength. Done.
B- 175(2), 185(2), 195(2), 205(2), 215 (2)
C- skipped. Bottoms up kb
PC: 6:25 rx
Rowing: 3:57,3:55,3:54,3:53,3:51
A. Done with empty barbell
B. 97.5-100-102.5-105-107.5-110-110-110-112.5-115 kg
C. 100-106-112 kg
PCS = 13:31
A) 45/55/65/70 B) 135 across (130 is 75%) C)145/150/155/155/160/160 Conditioning 11:43 (for some reason I didn’t record mine last time. I believe I scaled it to 125 last time. The cl n j are in no way comparable to the rope climbs,they were so much harder, and took forever, I almost wished the rope climbs were doubled to give a longer break before returning to those heavy cl n js.) Does anyone else feel like their triceps died after all the dB thrusters yesterday, such that straight arms seem like a fun but surreal notion? I’m so excited and nervous… Read more »
Don’t stress about the testing, its just some baseline numbers that we can build from. Excited to start working with you!
Yes my triceps are very sore!!!
A. Used as a warm up and did emom 5 x 3 @ 45lbs
B. 245 (75%) all the way through. Just focused on good technique
C. 255/275/295 no misses
Aerobic/gymnastics
Total time was 19:45. I think my fastest was 1:28 and my slowest was probably around 1:45-1:50
Strength accessory
Done ??
Sotts: 55-65-70
Power cleans: (75%) 165 up to 200 then, 205 for 1 and 1 squat clean, twice. ?
Jerks 76-185-195xx 🙁 missed
PC- 7:49 rx (8:02 7/19)
Rowing endurance
4:07/4:07/4:05/4:02/4:00
fought so hard to get this down to 4:00!
Heart rate 173+
Solid push on those row intervals!
Found some open gym time
A) 135
B) 205 x3, 215 x 3, 225 x 4 sets
Aerobic 24:32 rx
Nice job getting this in while out of town!
Primary strength session A. Empty barbell. Shoulder mobility on this narrow grip front squat is a real challenge for me. B. 5 rounds at 230 lb (+5 lb above 75%) 5 rounds at 235 lb (+10 lb above 75%) It felt great! I pulled the sh*t out of the bar aiming to my chest, like you suggested Tino. Thank you. C. Kept at 245 (80%) first time I got the bar on my palm. Wrist is almost completely healed! Strength accessory option A. 65 lb B. 20 lb medball 21/20/19 reps Primary conditioning session 12:48 (13:56 on June 19) I… Read more »
What an awesome day of lifting! Good to see that cue helped! Haha ?
Primary strength:
A. Sotts press @25
B. Power cleans @
110/110/110/115/115/120/125/130/135/140
Then decided to do some singles and got a 5lb pr for 150
C. Split jerks @ 125/125/130/130/140/140
Then went for a new Pr bc lifting just felt solid…10lbs up for 165! ?
Wow!! You were on it today!! Great work on those PRs!!
Primary Strength Session
A. 95#
B. 235 (75%), 245, 255, 265, 275#x6
C. 260# / 275# / 290#
Strength Accessory Option
A. 75# / 75#
A)#65 sotts
B)#145/145/145/155/155/165/165/175/185 PWR CL
C)#155/155/165/165/175/175 split w/pause
Primary conditioning
8:40 (8:53 last time so faster but All over to board with the CJ sets. Was much more controlled last time and this time it’s like I forgot what to do with my hands ?)
Haha just need to relax and focus. Still a PR with more to come!
S1
Strength
A) 45
B) 5 sets @ 225 (77.5%) / 5 sets @ 235 (80%)
C) 225/240/255 (75%/80%/85%)
*lowered C and really focused on a good punch thru and pause at the top
1 Mile Run with vest
S2
Primary Conditioning
New: 8:43 @ 185#
Old: 12:22 @ 205#
*Scaled the weight this time and felt like I met the intent of the workout much more than last time.
SAO
A) 65#
B) 15/15/15 and 11/10/12 w/ 30# slamball
Looks like you scaled and got the desired stimulus. Great work!
Primary strength
A) stuck with just the bar
B) went from 225-280 all over 75% felt really good today
C) 240/240/255/255/270/270 getting better at these
Strength accessory
A) done with 85lbs for both
B) done with 20lb ball 11/11/11 slam balls and 10/10/10 raises
Really fun day today!
Conditioning
8m18s about a minute faster than last time I think.
Felt a lot fresher doing it in the PM
Strength Accessory done
Solid improvement Tom!!
Howdy All ?
Primary Strength
A. 30/40/45/50
B. 100/102.5/105/107.5/110/115/117.5/120/125
C. 105/107.5/112.5/117.5/122.5 Failed @ 125 // Shifted the weights slightly.. these % scared me ?
Primary Conditioning.
8:50
✌
Hey Scarey x
Don’t let the weight intimidate you. You got to dominate that barbell!!
Mobility and activation done
A. 40-50-55-60kg
B. 110 – 120kg
C. 120-127.5-135kg
Sttength accesory
A.
2x15kg dumbbells
2×12.5kg dumbells
B.
22-22-22
15kg slam ball
12-12-11
Pm session
Aerobic/gymnastic
21:24
All ub
You did the lifting correct. Reset on the floor and work perfect positions.
Thanks
A. 55/60/65/70 B. 225×2/235×2/245/255×2/265×2/275. Felt good here and beltless C. 255×2/265×2/275 (got first rep and missed second). This is normally my jam but felt terrible today. Building to the c+j max on sunday maybe added to this but shoulders are pretty fatigued Conditioning: New Time- 8:25 Old Time- 8:15 Very happy with this as last time I used a rope that has slack on the ground and very used. This time i used one of our new ropes that dangles a few feet off the ground and is slicker which slowed my descents down a little bit. But great! Did… Read more »
Was your new time 7:25?
No I meant to say I did a bit worse this time but still happy with the result! It’s 8:25
Got it! Nice work!
A. Up to 135
B. 275/285/290 for the rest. Missed 1 rep in the middle.
C. 255/275 295/305 315F/315
Primary conditioning later.
Warmup-done
A. 45/65/85/95
B. 155/185/205/215/220/225/230/235/240/245
C. 225/240/255/255/270/270(f) punched forward
Primary- 13:30 @ 185# sets were-4/3/3/2-4/3/2-3/2/1 on hc & j
SAO
A. 65# barbell curls/ring dips
B. 2 sets, used 20# on medball slams
Did 1 peg board climb