Primary Strength Session
A.
Build to today’s 2-RM Pause Front Squat @ 32X1
B.
Two sets of:
Front Squat x 4 reps @ 90% of today’s 2-RM Pause Squat
(no pause or tempo prescription on these)
Rest 2 minutes
C.
Every 90 seconds, for 9 minutes (6 sets):
2″ Deficit Deadlift to Knees x 2 reps
Stand on a 2″ platform (plates can work) and pull the barbell from the floor to the top of your knees, then return it under control, open your palms with the barbell on the ground, then re-grip and repeat. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.
D.
Every 90 seconds, for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%
Primary Conditioning Session
Every minute, on the minute, for 30 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Chest-to-Bar Pull-Ups
(use as much weight as you think you can handle and note the load used – if possible, pinch a DB between your thighs, drop it and go right into the kipping pull-ups without coming off the bar)
Minute 2 – 4 Burpee Box Jump-Overs (24″/20″) + 8 Strict Handstand Push-Ups
Minute 3 – 15/10 Calories of Assault Bike
You all asked for the return of the 30-minute EMOM…so I decided I would ease you into them over the next few weeks. Love you all. cj
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:
Supinated-Grip Bent-Over Barbell Row x 8 reps
Rest as needed
B.
Three sets of:
Death March x 20 steps @ 2111
Rest 15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed
C.
Three sets of:
100-Foot Harnessed Sled Pull
Rest as needed
These should be HEAVY! This is a strength element, not conditioning, so load up the sled.
Running Endurance Option
Two sets of:
500 Meter Run
Rest 1 minute
400 Meter Run
Rest 2 minutes
300 Meter Run
Rest 3 minutes
A) 305 (PR)
B) 275
C) 295
D) 255, there was nothing fast about my 70% pull so I backed it down to keep the speed up and alternated between conventional and sumo each set
E) EMOM was scaled back to all for the 30 mins of work to actually happen
1: 3 strict with 15#, 3 C2B
2: 3 + 6
3: 12 cals
Congrats on the PR Josh!
Strength
A. Front Squat
4×6 6/2/1/1 105-115-115-115
B. 3 sets
8 DB Z-Press, 25#Dbs/30#/35#
Rest 45 seconds
8 each leg DB RDL, 25# DBs/30#/35#
Rest 45 seconds
8 each leg unweighted split squats strict tempo 4/3/2/1
Rest 2 minutes
Conditioning
EMOM for 30 mins
Min 1: 5 strict (unweighted) + 5 CTB
Round 8 I did 3 cause I couldn’t catch my breath
Min 2: 4 BBJO, 18# (starting to jump higher!) + 8 SHSPU (all UB)
Min 3: 10 cal assault bike (round 8 and 9 did 8 cal)
I think I’m getting fitter!!
Got this all figured out now! Happy to join the athlete blog.
Welcome to the community!
Tuesday Primary Strength
B1. 135
B2. 160
B3. 185
C. couldn’t do rack didn’t extend high enough
D. 185 then 165
Primary Strength
D. 285, nice and smooth
Primary Strength
A) 110kg
B) 100kg
C) 140kg
D) 145kg
Conditioning
15min EMOM
1. 5 strict pull ups (no added weight) + 5 C2B
2. 4 BBJO + 2 SHSPU
3. 10cal Assault Bike
Went into this knowing my left bicep (from MU) and left elbow were niggling. Continued until I felt I could make the issues any worse.
Luke after that elbow Luke. hope it feels better soon.
Primary Strength: A. Built to 165# B. 2×4 @ 150# C. Deficit deadlift to knees w/ 190# (70%). This was challenging for me! D. Speed deads at 190# as well. Also challenging! This is the stuff I need. 🙂 30 Min EMOM: Did the first 15 min (5 sets as RX but with unweighted strict pull-ups and L-sit DB press w/ 25# DBs, also used StairMaster AirFit Bike) Sets 6-9 I had to scale back a bit: 3 strict pull-ups + 5 c2b 4 bbjo + 6 L-sit DB press 8 cals Set 10 went back to RX Strength Accessory:… Read more »
Also, went to a 4-hour Gymnastics Seminar at a local box today, hosted by Alexandra LaChance. Got a few helpful tips for improving my weaknesses!
Any big takeaways from the seminar?
Yeah! For myself particularly, I got tips for three main things that need improvement: bar muscle-up, handstand walk, butterfly c2b. Learned an awesome drill for lat strength/activation for my bar-muscle up (basically just banded hip to bar). Realized that I pull with my biceps, which leads to my left chicken wing arm. The banded hip to bar will help me keep my arms straight and activate my lats, and then soon I will be able to remove the band. Another awesome warm-up for handstand walks. (Perform all in nose-to-wall position) 10 shoulder shrugs 10 alternating arm holds (not sure what… Read more »
Strength:
A: hit 308, tried for 315 twice but missed the second rep both times, grrrrr
B: 277 both
C: 330
D: 330
Conditioning:
Min 1: used a 15lb DB that I jettisoned after round 2
Min 2: 4+4
Min 3: 15 cal
Missed minutes 17 and 23 (both ass bike) but happy I finished, felt real spent today and my cardio sucks, I mean, is a point of improvement
The bike is always the part that gets you. Priority is to get you stronger just now so don’t stress to much about the conditioning. Just make sure your getting it in then as the season goes your priorities will change and more focus will be on the conditioning.
A.
Build to today’s 2-RM Pause Front Squat @ 32X1
190#
B.
Front Squat x 4 reps @ 90% of today’s 2-RM Pause Squat
170#
C.
2″ Deficit Deadlift to Knees x 2 reps
225#
D.
Speed Deadlift x 3 reps @ 70%
155#
Primary Conditioning Session
Completed 3 rounds RX then cut my rounds to
Minute 1: 3-3
Minute 2: 4-4
Minute 3: 10cals
20-30 seconds of rest on average for Minute 1 and 2 and 15 seconds for airdyne
Primary Strength Session :
A. 298#
B. 265#
C. 265#
D. 285#
Primary Conditioning Session :
Used 10# DB for Strict Pull-ups. Did 2 rounds Rx then had to do 6 sHSPU and 12 Cals. Everything else rx
Strength Accessory Option :
A. Up to 155#
EMOM Wednesday’s are my new fav day ??♂️
Primary Strength
A. 2rm pause FS @120kg
B. 2×4 @110kg
C. 120kg deficit deadlifts
D. 133kg speed deadlifts
Conditioning
Emom
Pullups rxd with 10k
Bbjo + hspu rxd
Cals 15x5rounds 11×1 10×3 and 15cals in the last one
No time for extras today
Primary strength
A)305 (pr on this!! Surprised after lasts nights late sesh)
B)275
C)315
D)335
Primary conditioning
Thank you??? Done non weighted strict and 12 cals. I’ll start skating better I guess ???
Haha you’re welcome! Strong work today Rich.
I’ll see you guys tomorrow!!
Primary Strength: A: built up to 275… felt heavyyyyy B: 247.5 x4 x2 Did not do deadlifts, as my back is still aggravated from deads a few days ago. Was planning to do strength accessory, but it didn’t happen. Body was feeling crushed and just didn’t wanna push it. Hit the running conditions and it looked easy, but, alas, it was not. Ran at a good click and it sucked. Now the EMOM! I scaled front the beginning and went 5 plain Strict into 5 C2B, 4 bbj, 4 Strict HSPU, 12 cals, had a few 15’s in there but… Read more »
Make sure you’re dialing in recovery. The first couple of weeks of any new program are tough but your body should adapt IF you dial in your nutrition, sleep and recovery.
I wanted to quit so so badly, but I didn’t.
5 strict pu right into 5 c2b = 6 rounds rx,
then went to 4/5. No weight. 5 strict is challenging for me at that many reps.
4 bbjo + 8 strict hspu = 5 rounds rx,
then went to 4/6 for the remainder.
15 cal bike for 4 rounds rx,
then went to 12 and tried not to throw up.
Last round I did about 20 cals…. slowly. Rode off into infinity as a cool down.
Yuck bro.
Solid day!
A. 345 (hips have been tight)
B. 310
C. 405 (need more weight)
D. 375
Conditioning
1. Started with 20lb db ended with no dumbbell after about 4 rounds
2. Strict hspu 8 for 6 rounds then 6s
3 airdyne 20 calories
Heart rate was steady but muscle fatigue was killer!
Get on that hip and lower bod mobility.
Primary Strength
A. 2rm pause FS @130kg
B. 2×4 @117.5kg
C. 162.5kg deficit deadlifts
D. 162.5kg speed deadlifts
Conditioning
Emom done rxd, I might regret saying this but this was actually pretty fun.
Primary Strength
A. Rows 70/75/80kg
B. Death march 25kg DBs
40kg, Our reverse hyper is a bit broken so didn’t load it too much.
Primary strength:
A. 2RM tempo front squat 125#
B. Front squats 115#
C. Deficit deadlift to knees 140#
D. Speed deadlifts 140#
Strength accessory:
A. Bent over rows 75#
B. Done
C. Harnessed sled pulls 180# +whatever the prowler weighs
Primary conditioning:
Scaled to:
3 strict pull ups+3 kipping c2b unbroken every time, used one abmat & 4 strict hspu, kept the cals at 10 on airdyne
That was fun 🙂
Very little accomplished today, but definitely quality work.
Session 1
C. 215-215-235-255-255-255
D. At 215
Session 2
Conditioning
Still shell shocked from last years EMOMS…and not fully trusting CJ’s definition of “easy”…I scaled this to
3weighted + 5 c2b and 8 cals on the bike. My times were insanely fast for the first 5 rounds…like 9 seconds. so I went back to prescribed for the first minute but kept calories at 8. Apparently I’m fitter than last year cause my slowest set of 8 calories was like :32. Next time I won’t scale as much, today felt awesome. ??
Its sometimes the best way. When you’re short on time and go in with a plan you likely get more done than if you have more time.
Good to see everyone enjoyed the EMOM today. There will be plenty more to come! Make sure from the outset you adjust accordingly. If you think you won’t be able to maintain for at least two thirds of the workout as prescribed then adjust. Also if you fail to complete a round then finish up that round rest the remainder then pick back up on the following minute. Don’t make up rounds at the end that you missed. The goal is to finish it within the cap so nobody should be working for longer than 30 minutes. Look at it… Read more »
Ah man, you just beat me to the punch. I was just going to tell people to do better and keep everything within the 60-second time windows, but your response is probably much more reasonable.
“just do better”
It’s almost always the right response, regardless of what it’s applied to.
I kept it in the minute after I scaled at the 16 minute mark. ?
A. Worked up to 300, legs have been sore since Saturday’s long endurance workout ?. I’ve been eating 3081 calories a day as well, I can’t keep up with the gains apparently. B. 275 across. Had to push on last rep of each set. C. Worked up to 385, not too bad. Back was feeling good. D. 315 across Off-season conditioning A. Yessss Making Emoms Great Again Completed every round which was happy about that. Used a 25 pound dumbbell throughout. Burpee box jump round averaged about 26 seconds, assault bike wash completed around 35-45 seconds each time. First 15… Read more »
Primary Strength
A) 320(pr)
B) 290 for both
C) up to 335 loved these
D) 350 across
Primary Conditioning
I did it all! Only took me 34 minutes though:-/. 4 Rnds as perscribed. Then scale to 10 cals and 4+4 pull ups. scaled to 6 HSPU for last 2 rnds. 2 minutes off after rnd 5. 1 minute after 8&9. Just glad to have stayed in it.
Congrats on the PR Jordan!