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
Kettlebell Windmill x 5 reps each side
Rest as needed
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 60-65% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 70-75% of 1-RM Clean & Jerk
C.
Three sets of:
Jerk Recovery x 3 reps @ 80-85%
Rest as needed
D.
Build to today’s 10-RM Bench Press
Followed by…
Two sets of:
Bench Press x 10 reps @ 90% of today’s 10-RM
Primary Conditioning Session
Gymnastics Skills Warm-Up
Every 30 seconds, for 5 minutes (10 sets) of:
Strict Muscle-Up x 1 rep
Followed by. . .
Every minute, for 3 minutes (3 sets) of complex:
1 Cast Swing + 5 Pop Swings
Followed by. . .
Every 30 seconds, for 5 minutes (10 sets) of complex:
1 Cast Swing + 1 Muscle-Up
A.
Four sets of:
5 Squat Cleans*
25 Wall Ball Shots (30/20 lbs)
50 Double Unders
Rest 5 minutes
*Set 1: 65-70% of 1-RM Clean
*Set 2: 70-75% of 1-RM Clean
*Set 3: 75-80% of 1-RM Clean
*Set 4: 80-85% of 1-RM Clean
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 45 seconds
100-Foot Yoke Carry
Rest 3-4 minutes
Goal is to establish heaviest load you can shoulder and walk 100-feet.
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.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs
B.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes
Assault Bike Conditioning Option
Six sets for max calories of:
4 Minutes of Assault Bike
Rest 2 Minutes
Note calories achieved for each set. Your goal is to establish some consistency for all sets. Use this as an opportunity to learn your pacing; how aggressive can you be without trailing off the final sets?
Strength A. 4×8 controlled strict dips B. 3 sets Max tempo chin ups 1/2/3/1 – 7/8/9 on these Rest 45 seconds 8 hip extensions 1/2/3/1 , 35# plate Rest 1 minute 30 sec l-sit hold (all UB) Rest 2 mins Conditioning Gymnastics warm up Did as many strict as I could I got 6 I think my biceps are smoked Did the last part A. 8# Wall ball *Set 1: 15# DBs 4:24 (like half singles lol) *Set 2: 20# DBs 3:31 *Set 3: 30# DBs 2:27 (Dubs UB) *Set 4: 40# DBs 2:35 Double unders are not like riding… Read more »
Primary Session
A. completed, I like this!!
B. Built across the sets from 105/110/115#, 125/130/135#, 140/145/153#
C. Completed but lowered the percentage as this was a new movement for me
D. Built to 115 for ten and did 105#x2
E. Gymnastics: completed…LOVE! Did stay away from strict mu for right now due to an elbow issue
F. Conditioning
1. 135# 2:21
2. 145# 2:40
3. 155# 3:01
4. 165# 3:24
Wall balls felt super heavy today after the bench press
PM Session
Strength Accessories
A. This was horrible!! First eat 40kg then had to drop back to 30kg for 2nd
B. Done 60kg + sled
Split Squats are always spicy but extremely good for you. They may not get easier but you’ll become more comfortable.
Primary strength
A) done
B) done from 120kg
62.5kg
77.5kg
90kg
102.5kg
C)102.5
D) 10rm 90kg
2×10 82.5kg
Conditioning
A) sMUs failed last rep
B) weights – 85,90,100,105kg
Times:
1:56
2:12
2:55
3:16
Strength
A) Done.
B) 60/70/80
C) No power rack
D) Shoulder was not having any horizontal push, tried but no good.
Conditioning:
A) 2:03, 2:47, 2:42, 3:29 (20lb ball, 80/85/90/97kg) Legs were feeling fatigued in that last set.
Planning to get a rope for our new E sled, any recommendations for length and thickness of ideal rope?
100ft and Ideally around 1.5 inches in thickness but if it’s a little thinner that’s ok.
Strength
B1) 185
2) 215
3) 250
C. 300
D1) 215
2) 195
Conditioning
1. 3:17 at 235. 1 failed clean.
2. 2:42 at 255. Smooth.
3. 3:34 at 270. Smooth.
4. 5:47 at 285. 2 failed cleans. Fell apart on this round.
Additional
Assault bike cals 69,65,66,65,65,66
Strength:
A: done
B: 154/154/154/198/198/198/220/220/220
C: all done at 264, one does not know fear until you have to re-rack on tall j hooks
D: 10 rep: 198 (weak boobies)
Sets at 178
Conditioning:
Set 1: 2:24 (210)
Set 2: 2:41 (225)
Set 3: 3:11 (240)
Set 4: 3:31 (255)
Had zero motivation for this, so close to leaving instead of waiting for the gym to clear so there was space. Glad I did it, tried to stay consistent, keep rest short, and get through it.
Accessory:
1 set of the split squats
Mental victory! Great work Taylor!
Primary Strength: A. Done. Not sure I did the scapular circles correctly. Used a 8kg KB for the windmills. B. Triples: 80, 85, 90 Doubles: 95, 100, 105 Singles: 110, 115, 120 C. Jerk recovery done w/ 135, 135, 140. First time doing these and I loved them! D. 10 RM bench = 105# 2×10 done at 95# Gymnastics Skills done First time trying cast swing and pop swing, hopefully these skills continue to improve. Travis’ videos really helped! Primary Conditioning: A. Set 1 – 2:30 done with 110# (65%) Set 2 – 2:32 done w/ 120# (70%) Set 3… Read more »
Getting gymnasts Kalynne! Nice work on those muscle-ups!
Work was ugly today got what I could
Primary strength
A)done
B)155/185/205
PrIMary conditioning
Gymnastics skill done
A)1:44@185/153@205/2:27@225/3:23@245(2misses ☹️)
Had to do this after 9, I don’t like working out late at all
Thats a late session but you still managed to get some good work in. Nice job.
Primary
A). Done
B). 155/185/225
C). don’t exactly have the equipment to perform this safely so had to skip it…
D). 205 for 10 rep max on bench (felt kinda light probably could’ve pushed for 215 but tore my pec doing ring dips, yea go figure, back in 2015 and sometimes it still feels sketch with some movements.
Both sets of 10 were at 185
Primary Conditioning
did the gymnasts work and loved it!
1). 2:27 – 205lbs
2). 2:45 – 220lbs
3). 3:15 – 235lbs
4). 3:21 – 250lbs
You knew what was coming then when you seen those ring dips come up for regionals. Glad you’re staying safe.
dude…….the amount of injuries were insane!!!! i was getting PTSD watching everyone suffer haha
Primary Strength
A. Done
B. Done 70/85/100kg
C. Jerk recovery done @90kg, first time doing these so pretty light
D. 10rm bench @100kg then 2×10@90kg
Conditioning
Gymnastics done
A. Done rxd
100kg – 2:04
110kg – 2:38
115kg – 3:07
120kg – 3:34
WB and DU all unbroken
B. Done, 50kg + sled for pulls, improvised yoke 180/190kg
Primary Strength Session :
A. Done
B. 155# , 195# , 245#
C. 245#
D. 145# and 135#
Gymnastics warmup done
Assault Bike Conditioning Option :
55,51,52,52,52,57
Assault Bike is my biggest weakness so had to prioritize and do this
Too lazy to right down everything so:
All primary work done.
Extra bike done 364 cals
Cmon dude, post your results!
Session 1
B. 110-130-150
Session 2
C. Done @ 175
Session 3
D. 85-105-115
Conditioning
A. 2:46/2:58/2:58/3:30
145-155-165-175
My goal was to go unbroken on all of my squat cleans…I did until the 4th set and lost it forward on the very last one. So close. Decent day.
Wall balls ?
Warm up/Holds/Core stuff: Man, I can feel the imbalance. One side was way harder and more uncomfortable than the other on almost all that. The supine hang was nice to loosen up the lats though. Clean complex 1: 150lbs Clean complex 2: 185lbs Clean complex 3: 215lbs I held onto the bar for each movement, but dropped in transition. Pull (drop), Power Cleans (dropped individually), Last PC straight into FS and Jerks. Jerk Recovery: All at 235. This was weird but I see the benefit. Got advice from Jared for next time. Bulgarian split squats: 95lbs back-racked. 2 sets of… Read more »
This cycle should be good for ironing out those imbalances
Primary Strength Session
A: done
B: 165
205
225
C: 275
D: 225. 2×205
Primary Conditioning Session
A: 2:18@205,1:42@235,2:34@250,2:42@275. Gross.
B tommorow. Crazy rain down here in FL.
A. Done
B. 165-205-225
C. Jerk recoverys at 245
D. 10 Rep max @185, 2×165
Gymnastics. Everything felt really good and didn’t miss anything, loved the cast swings much better then my usual pull to start my MU
Conditioning was nasty
190-205-225-235
2:24/2:50/3:34/3:43
No extra work, just committed to this programming yesterday so I’m really excited to be a part of this community !!
Solid day Diogo! Welcome to the community!!
Thanks man can’t wait to grind through these sessions
Primary Strength Session AM SESSION A. ✅ B.✅ 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% of 1-RM c&j ✅2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 60-65% of 1-RM Clean & jerk ✅ 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 70-75% of 1-RM Clean & Jerk C.✅ Jerk Recovery x 3 reps @ 80-% D. ✅10-RM Bench Press @105# 2 sets of: Bench Press x 10 reps @ 90% of 10Rm ✅ Primary… Read more »
Lots of great work today Lea! Need to keep those bike sets all above 45 next time 🙂
Ohh thanks! I will defenately try that mext time.. helps me a lot if i have a goal. ??
A. Done
B. 225,255,275
C.305
D 235
Metcon
2:17,2:22,2:45, DNF failing 305 and hurting
Conditioning assault bike
Calories 59,59, 56, 57
Ready for tomorrow
Recovered after Regionals?
Yeah I’m pretty well recovered. Just getting used to some real volume again and having to do it in one session. Hopefully will have more time soon!! Thanks
The calorie counter on my assault bike is broke or I just really suck???
First time pedaling consistent for more that a minute or so at a time, I know I can do more next time. 57, 59, 53, 53, 56….
Still think the counter is broke
Haha those numbers will come up soon with all the work you’re about to do 🙂