Primary Training Session
A.
Four sets of:
Depth Drops x 8 reps
(perform on a slightly higher box than previous week)
Rest as needed
Followed by. . .
Every 2:30 for 10 minutes (4 sets) of:
5 Burpee Box Jumps to Tall Box*
12/10 Calories of Assault Bike
*Jump as high as possible and land soft on the box…don’t worry so much about how tall the box is, focus more on creating as much height as possible in the jump and landing safely and softly.
B.
Build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
C.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
(perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
When the running clock reaches 12:00…
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 80-85%
E.
Four rounds for time of:
15 Toes-to-Bar
12 Alternating Dumbbell Snatches (70/50 lbs)
9 Box-Facing Burpee Box Jump-Overs (30″/24″)
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:
20 Double Kettlebell Front Squats (16-24/12-16 kg)
20 Double Kettlebell Alternating Reverse Lunges
20 Double Kettlebell Deadlifts
Rest 2 minutes
B.
Two sets of:
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
C.
Three sets of:
Banded Russian Twists x 30 seconds each side
Rest 30 seconds
Hanging Knee Raise x 20 reps
Rest 60 seconds
Engine Accessory Option
Against a 4-minute running clock…
40/30 Calorie Assault Bike
100 Double-Unders
Max Reps of Burpee Pull-Ups
Rest 2 minutes and repeat for a total of FIVE sets
Goal is to have 60 seconds of burpee pull-ups.
Running Endurance Option
Three sets for time of:
Run 1600 Meters @ 80-85% of 5k PR pace
Run 400 Meters @ 90% of 5k PR pace
Run 400 Meters @ 55-60% of 5k PR pace
Rowing Endurance Option
Four sets for times of:
Row 2000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets.
A. Done
B. Clean and front squat @160 – 10 reps
C. 130/130/140/140/150/150/150
SAO
A. 5 sets
20 dB front squats
20 dB lunges
20 dB deadlifts
@35s
B. Done
Engine Option
Max devil press instead of bmu
8/8/9/9/8
Time for assault and dus;
2:58/2:56/2:55/2:52/3:03
This was fun, but it showed me that I must be inefficient at devil presses. It’s such a slow movement, I thought I’d get through more in a min
SAO
C. Done
Put your body on the floor and get back up again. Let’s see some video!
A done
B 155kg
3 reps
C120kg
130kg
145kg for the singles cleans feel a lot better after those 3weeks
D 150kgx5 all the backsquats feel so damn heavy after those front squats and cleans?
170kgx 3
195kg x1
5×3 175kg
D 7:06
Unbr ttb
Unbr db snatches
Paced through the bbjo
Again as I mentioned to Vicky, for a lot of my Athlete + clients I take out Mondays Back Squats and have them just do the accessory, then have them condition in a separate session.
Let me know if you would like help.
Help is always welcome ofcourse! Do i skip back squats and do the accessory? And conditioning + back squats in another session?
We can cater to this through athlete +. It depends on the week but I think for people like yourself I would only have you squatting heavy 1-2 time’s per week and doing all the additional accessory work. I would definitely be doing your main conditioning or additional conditioning in a separate session. As however as I said it really just depends on the day and weeks work.
B. 260# then hit 3 reps for no tempo
C. 190# and 205# then the singles at 215#. Squat cleans felt easy, jerks, not so much.
D. 235#, 275#, 300#…then I couldn’t do the drop sets. I think I have to move either the front squats or back squats to a different day. The back squats feel impossible after the front squats and heavy cleans. I haven’t been able to do the drop sets at the prescribed weight since we started.
E. 7:20…T2B 10/5, unbroken snatches and just moved a steady pace on the BBJO.
For a lot of my Athlete + clients I take out Mondays Back Squats and have them just do the accessory, then have them condition in a separate session.
Let me know if you would like help.
Yes I would love help lol should I just do the strength accessory that’s programmed for that day? And what day would be better to add the back squats back in?
Happy to help through athlete +. Shoot Nichole an email and she will be able to set that up. I would do the strength accessory and only do the back squat on Friday that’s programmed. It really just depends on the week but I can help adjust that
Okay sounds good. I’ll send her an email.
A. Done. Felt explosive on the box jumps and bike. B. Build to 100kg 5 reps @ 100kg C. First 4 @ 70kg Last 3 sets @ 75kg Focus on technique weight will follow. D. Scaled the numbers aswell to get back into training. Bsq: 100kg x 5 110kg x 3 120kg x 1 5 sets 110kg x3 E. Kept this one as written. Might need to scale box height next time. Done in 11:50 Tried to keep ttb unbroken, had to break once in last set. Snatches tried to keep myself from walking away from the db and keep… Read more »
Love you keeping yourself accountable and going in with a plan on todays conditioning. Nice work!
Looks like a damn good start to the week!
– depth drop done
– burpees AB done
– front squat up to 140k. Then max reps @140k : 3
– 3pc + 1j : 100k and 105k. 3×1 cnj @110k
– back squat up to 165k. Then e2mom @150k.
– condo : 9’45. With 37°C sunny weather ahah. A lot of water drunk all the day.
– romwod now
Jeez, is there any sign of things cooling off?
Hmm not for the moment. Last year temperature climbed up to 47°C here in Lyon (France). Trainings were hot ahah ! Summer becomes more and more hot for last 5 years.
A. Done
B. 90 kg
C. 60/65/67.5 kg
D. 80/90/107.5
Emom 97.5 kg
E. 10.09
Rowing option done
Good days work!
A.Done
B.Front squat tempo 205#
Max reps 5
C. 3Cleans and jerk (130# &140#)
EMOM C&J 155#
D. Back squat 200#/235#/260#
E2MOM @ 245#
E. 10:14 min
T2B UB
Snatches I don’t have a 50# so I did 55# (first time ever I do it)
Strength: A & C
Great job using the 55!! Solid start to the week!
Front squats were great today! A: warmup complete; felt smooth. B: worked up to 200lb (87%) Was able to knock out 7 reps after. C: C&J felt good. Finished at 130(80%). I prefer to push jerk when performing C&J as I feel more stable and comfortable dropping under the bar, so I did that. D: worked up to 220lb (90%). Performed e2mom at 210(85%) E: had to sub for 20lb weighted sandbag V-ups as I don’t have access to a pull-up bar atm. Used same sandbag for snatches as I’m working on getting a good pair of DB’s as well.… Read more »
Great to see those numbers coming back up! Keep being smart and adjusting accordingly. You’re doing a great job!!
AM Session: Every 4 minutes, for 32 minutes (8 sets) for distances: 2 minutes of Running @ 85-95% of your 400m PR pace My fastest 400 on the air runner that I have recorded is a 1:39, so I used that as my PR pace Goal paces based off that would be between 1:56 and 1:46 400 meter pace (or 414 – 452 meters in 2 mins) 1 – 445 m 2 – 437.52 m 3 – 428.22 m 4 – 439.37 m 5 – 430.86 m 6 – 434.08 m 7 – 408.81 m 8 – 435.27 m Total… Read more »
Looks like you didn’t get to crazy this weekend and feel great coming into this week!
A. Done, 24 in box.
Emom with 24 in box.
B. Tempo front squats : 80 kg.
3 reps without tempo.
C. Clean and jerk 49-49-52-52
Emom at 55 kg.
D. Bs: 72.5-82.5-92.5 / emom at 85%, @87 kg.
E. Time: 9.32 min.
Looks like a good start to the week. Hope you had a great weekend!
A.
Done
B.
125 kg
Only 2 rep ( max Rep )
C.
95-95 kg
102-102 kg
3 set 110 kg
D.
112-128-140 kg
5 set 130 kg
E.
8’08”
All Unbroken
In the afternoon Row
Still hot? ? ?
yes, again and it will still be long