Primary Strength Session
A.
Build to today’s 1-RM Dead-Stop Front Squat
B.
Every 90 seconds, for as long as possible…
Clean & Jerk x 1 rep
Start at approximately 75/50 lbs under your 1-RM, and increase load by 5-10 lbs every set. Continue building until you miss the same weight twice. If you miss twice, your session is over.
C.
Three sets of:
Landmine Rows x 6-8 reps
Rest as needed
Dumbbell Z-Press x 6-8 reps
Rest as needed
Primary Conditioning Session
Six rounds for time of:
5 Muscle-Ups
10 Deadlifts (225/155 lbs)
20 Wall Ball Shots (20/14 lbs to 10′)
This workout should be completed in 10-15 minutes. If you are unable to complete it in that time frame, please adjust the reps such that you will be able to get through it with greater intensity.
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.
Assault Bike Conditioning Option
Six sets for time of:
50 Calories of Assault Bike
Rest 2 minutes
Aerobic/Gymnastics Skills Option
Three sets for times of:
Row 1000 Meters
20 Burpees Over the Erg
40-Foot Handstand Walk
20 Chest-to-Bar Pull-Ups
40-Foot Handstand Walk
Rest 6 minutes
Back from holiday
Am)
Assault bike conditioning done
Pm)
Primary
A) 115kg dead front squat
B) 120kg clean & jerk (failed 122.5kg twice, first couldn’t make jerk, 2nd couldn’t stand up)
C) landline done 35kg
Z press 22.5kg dbs
Wod
16:14 rx
Hope you had fun Ben and are physically and mentally reset ready to take on the new cycle!
For sure! Tried not to let things slip too much and defo ready to go! 🙂
A. Built to 170# (10# PR) Jumped from 165 to 175, failed. Dropped down to 170, and then attempted 175 again. So close! B. Started w/ 115#. Went up by 5# each set. Failed the jerk on 150# twice. C. Landmine rows x 8 per arm w/ 35# barbell + 27.5 Dumbbell Z Press x 8 reps w/ 30# DBs 5+3/6+2/6+2 Primary Conditioning: 6 rounds: 17:33 Scaled muscle-ups to 4 reps (something I can do unbroken) Accidentally used a 20# ball instead of the 14#. They chewed me up and spit me out. All muscle-ups were unbroken and all deads… Read more »
Congrats on the PR Kalynne and also scaling up on the workout, we thought we would give you guys a break from the heavier ball.
Thank you! …So does that mean I can use the 14# next time the heavy ball is programmed? ? Haha
Eh no….?
Primary Strength
A. Dead stop FS upto 140kg, 5kg PR!
B. C&J upto 140kg, 5kg PR! Then cleaned 145kg twice but nearly passed out so no jerk, still a PR clean though
C. Done, 22.5kg for Z press
Conditioning
14:35 rxd all UB
* disclaimer – I had pre-workout today and I don’t usually, my heart rate was through the roof instantly! I had to sit down between movements and felt really sick! Never again!
Crushed it today Luke!! Awesome work on those PR’s!!
Not sure if the pre workout was a good choice though…:)
Cheers Tino!
Think I will stick to a coffee in the future!!
Strength:
A: hit 315, 15lb PR
B: 225/235/245/255/265/275/285/295 300/305(jerk fail)/305(jerk fail)
C: done
My low back feels dismal today, not injured, but unbelievably weak and sore. It really limited my lifting today and after the C&J I wasn’t really able to DL 225. Couple that with doing a muscle up rather cold and both my lats feeling like they ripped off I decided not to push it with the conditioning and fight another day.
Ye its always a terrible day when you hit 15lb PR 🙂
Primary Strength
A. Dead Stop FS – 245#
B. Clean & Jerk – 185-230 (first fail at 220)
C. Landmine Rows really blew my shoulder so I skipped
Primary Conditioning
14:52 – Shoulder was shot so took out Muscle Ups, WBs in sets of 10 until last set and singles on Deadlifts last set, shoulders need a rest day
Primary Strength
A) 125kg
B) 115 (used a push jerk as my split is not solid. This is a 5kg PB)
C) 30kg on the landmines, 20kg DB Z press. Made do with what we could for land mines)
Conditioning:
17:19 (scaled to 2 x MU, upper glute got really tight and made deadlifts hard)
Congrats on the push jerk PR!
Primary Strength Session :
A. 286#
B. Up to 275#
C. 70# KB’s and 25# DB’s
Primary Conditioning Session :
14:30 Rx (20# WB has never felt easier ??)
The ladies weight makes a difference 🙂
Strength
A. 315
B. 245 up to 295 failed once. Failed 305.
Shoulder has been bothering me since I took a break for my surgery.
C. Done
Conditioning
18:13 Rx
Definitely underestimated the muscle ups. Gonna have to focus on strengthening my shoulder a bit.
You’ve had surgery?
Got my appendix taken out about a month and a half ago.
Primary Strength Session
A. 1-RM Dead-Stop Front Squat
185#✅
B. Clean & Jerk x 1 rep
190#✅ 195# ❌failed twice the hjerk
C.✅
Primary Conditioning Session
14:26 RX
5 m.u. UB (last round 3/2)
10DL UB
2×10 wall balls
Aerobic/Gymnastics Skills Option
8:00 / 8:15 / 9:10
❗️What is a good girls time for 1000mts row❓
Top times are around 3:30 for 1000 meters.
Ok i have definitely some work to do, was around 4:10 ?
Primary Strength Session
A. 150KG / 330lbs
B. Started from 125KG worked up to 140KG / 308lbs
(Cleaned 145KG / 319lbs, but missed the Jerk)
C.
Three sets of:
Landmine Rows x 6-8 reps @ 20-25KG
Rest as needed
Dumbbell Z-Press x 6-8 reps @ 20-25KG DBs
Rest as needed
Primary Conditioning Session
Performed prescribed, just fell outside of the 15min mark.
Time: 15:24
(Only had time for 1 session today so strength and WOD done back to back)
A. Built to 385
B. 275-345 but clean 355 twice missed jerk
C. Done
Primary conditioning
12:40
Only had chucks…so lifting today was odd.
A. 325.
B. 280.
C. Done.
Conditioning.
A. 9:18. All unbroken.
B. Was in an open gym class. Only had time to do 2 rds. So…I did 2 rds. Haha.
Smoking fast
Holy #$#$ that is fast. Sure you did 6 not 5 haha just kidding
Primary strength
A)310 (15# pr)
B)up to 260. About that….
C)done light
Primary conditioning
13:52 rx (yeah stoked about this!!!)
Accessory
Some light back side work ?
Hitting some great numbers recently. Awesome work!
Thanks coach. Road to ’18
Did some altering today
A. Did 1 power clean + 2 power jerks + split jerk. Worked up to 275 which is solid!
B. Did Romanian deads at 305 4 second tempo down 5×4
C. Traveled to Atlanta after work (at 3 am) to get to regionals so I was exhausted…. did the assault bike consulting 3:28, 3:11, 3:04, 2:58, 3:05, 2:47. Super stoked about improving those times after each set.
Did a core like workout
4 rounds not for time
20 GHD’s
100 ft hs walk
Will be ready for tomorrow
Still putting the work in even when your travelling! Great job now go enjoy regionals!
Primary Strength Session
A: 325#
B: 295#
Primary Conditioning Session
13:35 Rx’d. Spicy. Movements were unbroken. Rests between movements were getting a touch long in the later rounds.
More later.
Assault bike: 3:21/2:53/3:04/3:02/3:14/2:40
Total 28:14
Session 1
A. Up to 230…it felt easy so I went for 240, but kept getting interrupted. 10#pr
Session 2
B. Allllmost pr’d
150-155-160-170-180-190-200-205×2 failed the clean then made the clean but failed the jerk
Conditioning
Didn’t scale because I genuinely thought I could make it under 15. 15:17
5 wallballs away at 15.
That was pretty cute 🙂
Oh and awesome work on the PR! Looked like a pretty awesome day of lifting even with a few interruptions 🙂
Morning session: Primary strength: A) 265 B) 205-265 got under 275 but couldn’t stand it up C) 35# plate on the bar for the rows and 40/50/50 for the z presses Primary conditioning: 17:27 was on pace for sub 15 then got to the 4th round and crashed. Happy with my effort for this session but I just didn’t feel right everything felt heavy and sluggish and it was hard to breathe well today so I’m not really happy about that. Afternoon session: Aerobic/gymnastics conditioning: 1 – 7:16 2 – 7:42 3 – 7:55 Hs walks in 20ft unbroken sections… Read more »
Solid day dude. Good to see you taking the time to stay mentally fresh going into the next session. It’s important!
Yes it is! And thank you, I’m okay with having an off day here and there as long as I give my full effort towards the session then that’s all I can do then regroup to have a better one next time.
session 2:
conditioning:
11:10 RX unbroken
Primary strength:
A. Dead stop front squat 125#
B. Clean and jerk 135# (5lb pr) I got under 140 pretty easily but failed the jerk
C. Done
Primary conditioning:
14:31, 2 mu per round, deadlifts @105, 15 wallballs per round
Congrats on the PR!!