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
Bottom’s Up Kettlebell Press x 5 reps each side
Rest as needed
B.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pull + Clean & Jerk @ 90%
C.
Three sets of:
Jerk x 1 rep @ 90-95%
Rest as needed
D.
Build to today’s 10-RM Dumbbell Bench Press
Followed by…
One set of:
Decline Dumbbell Bench Press x Max Reps @ 90% of today’s 10-RM
Primary Conditioning Session
Gymnastics Skills Warm-Up
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Bar Hang Roll to Inversion x 3 reps @ 31X1
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 – Kipping Knees-To-Chest x 8 reps
Interval 2 – Arch Under Bar Jump to Support x 4 reps
A.
For time:
50 Calories of Assault Bike
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 5 minutes, and then…
B.
For time:
25 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups to 4″/2″ Deficit
C.
Two sets for max weight of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
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:
Single-Leg Hip Thrusts x 8 reps each leg @ 20X1
Rest 90 seconds
100-Foot Single-Arm Reverse Sled Drags (Left)
Rest 15 seconds
100-Foot Single-Arm Reverse Sled Drags (Right)
Rest 90 seconds
B.
Three sets of:
Supine Ring Row x 10 reps @ 2111
(get as horizontal as possible)
Rest as needed
Assault Bike Conditioning Option
Six sets for max calories of:
4 Minutes of Assault Bike
Rest 2 minutes
Goal be faster than June 6, 2017 – when you did this same effort.
Primary Strength:
A) Done
B) #185/215/245/265/275
C) Skipped because wrist was acting up
D) #80 and then #70×14
Primary Conditioning:
A) 11:55 scaled to 20 SHSPU but for some reason my shoulder were toast.
B) 5:42 scaled to 10 SHSPU
Gym was closed July 4th – did the training today. Primary Strength: A. Done – bottoms up w/ 10kg KB B1. 3-pos clean @ 105 B2. HC+2C+J: 115/115/135/135/140/140 B3. Cpull+C&J: 150 C. Jerks @ 155 D. 10RM DB bench: 45# DBs – only got 5 reps w/ 50# DBs Decline DB bench @ 40# DBs = 21 reps Primary Conditioning: Gymnastics Skills: done A. 14:07 *StairMaster AirFit bike – 50 cals in 5:11 C2b kipping: 10+10+6+4+5+5 *Box HSPU to 2″ deficit B. 6:37 *bike in 2:33 C2b: 10+10 Same scale for SHSPU C. Skip – class using turf Strength Accessory:… Read more »
Strength
B1. 205
B2. 235,275,285
B3. 305. Struggled with jerks and last clean.
Conditioning
A. 10:34
B. 4:09
Long shift at work last night and had to go back in today. Short on sleep and wasn’t recovered. Had to cherry pick today’s workout.
Primary Strength A. Done B. 3 pos clean @90kg Hang clean + 2 clean + jerk 2×1 @100kg 2×1 @112.5kg 2×1 @120kg these felt good Clean pull + C&J @127.5kg C. Jerks 130/135/140kg D. 10rm DB bench @37.5kg, heaviest sets we have at the moment Decline max set @90%/32.5kg x18reps Conditioning Gymnastics skills warm ups done A. 9:36 rxd, decided to go HAM and see what happens, got to the shspu at 3:30, shspu got hard fast. B. 4:56 Rxd That’s all for today, family is visiting from Melbourne so minimal time in the gym for the next couple of… Read more »
Primary Strength Session A.✅ B.✅ 3x 3-Position Clean @ 60% (high hang, mid-patella, floor) Hang Clean + 2 Cleans + Jerk *Sets 1-2 = 70%✅ *Sets 3-4 = 80%✅ *Sets 5-6 = 85%✅ 3x Clean Pull + Clean & Jerk @90%✅ C. 3×1 Jerk @ 90-95%✅ D. 10-RM DB Bench Press 40# One set of: ME Decline DB Bench Press @ 90% of today’s 10-RM: 17reps Strength Accessory Option A. ✅ single-arm sled: sled +90# Assault Bike Conditioning Option Six sets for max calories of: 4 Minutes of Assault Bike Rest 2 minutes Today June 6 Set1:47 Set1:38 Set2:47 Set2:41… Read more »
A. Done
B. 185/185/185
205/215
235/235
250/250/262 (my training partner tried to one up me and I couldnt let that happen haha)
275 for the pull+c&j
C. Jerks-285/295/315 (felt great!)
D. 100lbs
Hit our class wod with a couple of my members. 🙂 im going to hit the strength accessory tomorrkw most likely.
Side note: my strength numbers are going up quick!!!
Imagine that, focusing on strength components and cutting back on conditioning, who would have thought ?
Great work dude. Keep it up!
A. Done
B. 3 pos at 215
Hang clean + 2 cleans + Jerk
1-2 245
3-4 280
5-6 300
315
C. Wasn’t feeling the best. Stayed at 300
Conditioning
9:27 – 2:16 for AB, C2B too many sets, felt like crap, DSHSPUs are still a big weakness
4:25 – :40 AB, UB C2B, DSHSPUS blah
Primary strength:
A. Done
B. 3pos cleans @90lb
Hang clean +2cleans+jerk 95/95/110/110/115/115lb
Clean pull +clean & jerk @120lb
C. Jerks 140/135/135lb
D. 10RM db bench press @45lb
decline db bench @40lb, max reps 15
Strength accessory:
A. Single leg hip thrusts done
Reverse sled drags @90lb
B. Supine ring rows done
Sesh 2
Snatches up to 230
Backsquat up to 415
6×3 at 390 woof ?
Metcon done
Happy 4th ??
Happy 4th!
Primary Strength
3 pos clean -175×3
Hang + 2 cleans + Jerk
1-2 @205
3-4 @235
5-6 @245
Clean Pull + clean & jerk
260 x3
Didn’t go any heavier after c&j because of wrist so Jerks were a no go
Primary conditioning
Gymnastics done
A. 10:41 I suck at deficit SHSPU
B. 4:31 better on these shspu but still suck lol
Lets get you better at them then but not use the word suck more like a work in progress. Positivity breads success!
Always ready to put that work in coach !
Primary Strength Session :
A. Done
B1. 185#
B2. 205#,225#,245#
B3. 245#
C. 245#
D. 50# (Heaviest I have at home)
45# for 21
Primary Conditioning Session :
A. 14:46 @2″ deficit. Took me 8:46 to get the 30.
B. 6:53 @ 2″ deficit
Strength
A. Done
B. 195
230-260-275 failed jerk on first one
290failed jerk-290-290
C. Failed 295 then skipped
D. Heaviest DBs are 50 so did 20 then 25 decline
Either the squats and stretching yesterday or golf today made my core feel really weak. I could feel it in the bottom of my clean and my jerk. Form felt good, just couldn’t hold it.
Primary strength
A)done
B1)170
B2)195
B3)220
B4)235
B5)250
D)105 (guys at globo were impressed lol)/6
New Box is closed today so I don’t have keys anymore ?
Strength accessory inverted rows
I’ll hit the bike intervals later at home
Still got some work in!
Finished up. I posted I would so I wouldn’t back out. Happy 4th
Primary Strength A) done B) 3pos=165, then 195, 220, 235. 245 for pull, clean, jerk. No misses felt good. C) missed 255 twice. 235x1then miss twice. Down to 205 and 215. Was on a good jerk streak a few months back. Time to get back to work, it appears. D) 75 heaviest dumbbels we have then 60(no 65’s or 70’s) for 15 reps. Primary Conditioning A) 14:06 B)7:07 3 more weeks of work trips on the weekend. Really hard to feel comfortable pushing after a few days off. C) 200#overhead and 160 on farmer carries. Bicep feels wild today, pain… Read more »
Primary strength: A) done B) 3 pos. clean 170 Hang clean + 2 cleans + jerk 200/230/240 clean pull + clean + jerk 255 The cleans felt really good today, I feel like I have more confidence after all of the front squats that we’ve been doing C) wasn’t able to get under 280 today I was feeling it after all the clean work lol so I went down to 245 to work on speed and technique under a somewhat heavy load D) yesterdays 1-1-2 bench made my chest sore so I decided not to do this one today to… Read more »
Have a fun day dude!
Thanks Tino you too!
3 Pos. Clean: 175lbs
Hang/Clean/C&J: 205, 235, 250lbs
This was ? AF cardio! Heavy. Hit em all though!
Clean pull/Clean & Jerk: 265lbs (90%)
Hit all cleans. Missed the first jerk. Got the last 2.
Jerks: 3 @ 250lbs. Arms were a bit shot at this point. Went down a little.
10rm bench: 80lbs. Weak for some. HUGE for me!
Decline bench: 70lbs
???
Happy 4th Buddy
You too, bud. Get some hot dogs.
A.)
-185# across
-205×2/235×2/245×2
-255
B.) Jerks at 275#
DB floor press was at #65 I didn’t have a bench. I did #55 for 15 reps at a floor press.
Conditioning:
15:26
6:45
Found out my deficit handstand push ups and chest to bars need work.
Have a great 4th!!!!!!!
Happy 4th Jordan!
One session
3 Pos Clean @ 205
Every 2 minutes
Hang + 2 Cleans + Jerk
1-2 @ 245
3-4 @ 275
5-6 @ 305
THIS WAS EXHAUSTING ! I forgot how hard these were.
Clean Pull + Clean and Jerk
325
Skipped Jerks
Conditioning
11:30
2 min bike
25/15 chest to bars
A lot of time on the hspu
5:48
1 min bike
Unbroken c2b
A lot of time on the hsp
Happy 4th everyone.
Barbell Cardio!!
Have a great 4th my friend!
s1 morning
assault bike
85
75
72
74
74
75
overall 455 cal i think haha, I should be able to push myself for 80 in everyset, but I dont think it is all bad haha
core set donem
s2 my 4 weeks strength program done that I am following
Metcon
Overall time with rest
13:29
posrtion A) 5:58
portion B started on 10:58 and done 13:29
so 2 sometthing
A. Done. Felt good to warm up this way. B. Did light snatch/power clean and power jerk work. D. Hit 40# then 18 reps with 35# DBs. Primary conditioning: Gymnastics warmup done. A. 13:33. SHSPU took me forever! Skipped the next metcon. C. Used barbell and attached KBs with bands. Started with 25s on each side but was difficult to turn. Ended up only using barbell with 18# kbs on each side. Farmers carry: 70/18 kbs in each hand. All I had time for! Below is a pic of me and my foster daughter of 2 years this August. Many… Read more »
So awesome! The community is family, that’s the cool thing about your members.
It won’t be long until she’s kicking your butt!!