Primary Strength Session
A.
Five sets of:
Pause Front Squat x 2 reps @ 33X1
Rest 2 minutes
Build to something heavy for today, but maintain a strict 3-second descent, 3-second pause at the bottom, and then drive up as fast as you can.
B.
Five sets of:
Strict Dumbbell Z-Press x 8 reps @ 2111
Rest as needed
C.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
Rest 90 seconds
Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 14 minutes of:
7 Ring Muscle-Ups
14 Deadlifts (225/155 lbs)
21 Wall Ball Shots (20/14 lbs to 10′ Target)
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.
Aerobic/Gymnastics Skills Option
A.
Three sets of:
Row 500 Meters
2/1 Legless Rope Climb from L-seated
50-Foot Handstand Walk
2/1 Rope Climbs (with legs)
50-Foot Handstand Walk
Rest as needed
B.
Three sets of:
40 V-Ups
Rest 15 seconds
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed
Built to 185# the “quick out of the hole” was gone.
Db z-press 25/30/35/35/35
Metcon
4+4 forearms were definitely pumped up. Did mu 7/7/4-3/4-3/4
Warm up 3 mins bike while every 30 secs switch movements of: KB OH hold, KB front rack hold, KB farmers hold 3×10 banded pull apart 3×5 scap pull-up Strength Work up to 5rm chin up I think I got to like a 26# KB 3 rounds 5 chin ups, 18# Rest 45 seconds 8 Barbell Chinese Retract and Row 75/95/95 Rest 45 seconds 15 V-Ups Rest 2 mins Conditioning 5 rounds for time 30 sec battle rope 20 kneeling slam ball, 20# 10 strict HSPU Rest 1 minute Accessory 4 rounds 30 second hollow hold Rest 45 seconds 6… Read more »
A. 265/325/345/375/400
B. Used 50lbs
C. 115lbs on front rack and 20 lbs vest on c2b
Primary Conditioning: 4+2 (subbed L sit/toe spot strict muscles on the low rings did 5 reps also)
Gymnastic skill work
Strength:
A. Pause front squats 85/95/105/110/120#
B. Strict db z press @15
C. Done
Conditioning:
A. 3+2, 3mu, deads @105
Also did part B from the skill option
Primary Strength
A. 185/205/215/215/225 (80%) (little left in the tank but struggled with coming out the hole)
B. 30#
C. 95#, BW (didn’t hit chest every single time, a lot harder than I though)
Primary Conditioning
2+7
MUs in singles, DLs & WBs in 4s and 3s
Been slacking
Front squats up to 275
Presses with 30lb
40 kb for split squat
15X5 sc2b
Amrap
4 Rounds. Wasn’t feeling it so started the clock and just took long rest periods, got it in though
Strength
A. 275,295,305,315, 325 (1+1)
B. All sets 45
C. Done
Conditioning
A. 4 rounds 3 reps Deadlifts and wall balls were good. Transition time was slow. Removed hand covers because of open tears.
Primary Strength:
A: 235/255/275/295/315#(89%) ✅
B: 40-40-35-35-35 ✅
C: 4 rounds done ✅
155# split squats x6 reps
35# strict C2B x5 reps
Conditioning:
A: 4+21 ✅
Skills Option:
B: 3 rounds done ✅
Hahaha
Haha you know you miss it the rest of the days though
You are correct, sir ??
AM Session
Feeling pretty flat after yesterday’s re-do so took it fairly steady today
Primary Strength
A. Tempo FS 105/107.5/110/112.5/115kg
B. 5×8 Z press @20kg
C. Done 50kg split sq
C2Bs with 5kg
Conditioning
A. 4+30
A. 305 x 2
B. 50 for 5 sets
C. 135 for lunges, 26lb kb for weighted strict c2b
Conditioning
5+21. MU stayed unbroken, last 3 sets of wallballs unbroken was all over the place first 2 sets
Nice work on the metcon!
A) 285 Up to 325 for a single
B) 25s
C)
45/65/65/65
13kg/16/16/16
Condo:
14 min amrap
7 cleans with 65 lbs DB
14 DL @ 275 double OH grip no hook
21 SHSPU
3 rounds plus 10 reps
Strength
FS: 225-245-265-285-305
Z-Press: 35-35-35-50-50
Split squat: 75×6 (went too light on this)
Chest to bar: 20×4
Conditioning
3+4
Shoulders were hurting from 17.3 yesterday plus ripped hands didn’t help
AM
Gymnastics strength class
PM
Strength
A. Worked up to 235
B. Skipped due to time
C. Short on time, so I combined some things…did the split squats with 75 and did weighted legless rope climb + weighted rope climb instead of c2b
Conditioning
A. 4 + 4 – deadlifts and WB unbroken.
MU: 4/3, 3/2/2, 3/2/2, 3/2/2, 2/1/1/F
Good job today on the metcon Teresa!
Thanks, Hunter!
S1
Pause front squats up to 285
Z- Press 50’s
Conditioning
5+6 subbed out mups with SHSPU
DB floor work from yesterday and core work from today. Ouch…
Both a re pretty solid scores! 1:1 SHSPU to Muscle Ups?
Yeah 1:1, did them all unbroken except for last set. That was my goal. Thanks man!
Well, came down with Strep throat on Sunday so laid low Sunday and Monday… but did this Tuesday mid morning. Ankle still bothers me, still getting it treated and doing rehab. I did a number on it. Back Squat *Set 1 – 5 reps @ 65% 180 *Set 2 – 4 reps @ 75% 205 *Set 3 – 3 reps @ 80% 220 *Set 4 – 2 reps @ 85% 235 *Set 5 – 1 rep @ 90%245 *Set 6 – 8 reps @ 80%220 *Set 7 – 10 reps @ 75% 205 *Set 8 – 10 reps @ 70%195… Read more »
Ah that is a rough sickness to get, especially at this time. Hope you are back to full health soon!
One session.
A. 225, 255, 275, 285, 305.
B. 40
C. Done. 115 for squat weight vest for c2b.
Conditioning.
A. 5+13
Extras
A. 3 rds of movements all done. L seated legless are a blast.
B. All core work done.
Nice job on the Metcon!
Thanks man!
S1
Assault Bike from yesterday
S2
Front Squat
365
Z Press
45s – pretty happy with how good these felt
Conditioning
5 + 7
Core work done. Super hard
your front squat is gross.
Some strong Squats!
Session two
Hip mobility
Z press up to 50
Bulgarian ss and chin ups done at bw
Conditioning
Did
14 min amrap
7 mu
7 Dball to shoulder 100
Stopped after 6 rounds (~12:40) because it felt like my hands were going to rip if I kept going
*think some of my back and hip work is starting to pay off. I usually have to pause at my hips to get the Dball to my shoulder but I was able to get it over in one motion today
Back stuff to finish
One long session:
Primary Strength Session
A. Pause Front Squat x 2 reps @ 33X1: up to 80kg (got 1rep @85kg)
B. Strict Dumbbell Z-Press x 8 reps @ 2111: 12-14-16-18-20kg
C. Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1: 6x40kg/6x45kg/6x50kg/4x55kg
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0: 4reps with 10kg for all sets
Primary Conditioning Session
A. 4 rounds + 21reps
A. Tempo FS 145/155/165/175/180
B. Z press 20/25/25/30/30
C. Split squat 60/65/70/70
Wtd C2B 20# had trouble with the 4th reps
Conditioning
4+14