Session One
A.
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Sets 6-8 – 1 rep @ 90+%
Rest 2-3 minutes between sets
B.
Eight sets of:
Clean x 1.1.1 @ 85+%
(rest 10 seconds between singles)
Rest 2 minutes between sets
C.
Every 90 seconds, for 15 minutes (10 sets) of:
Split Jerk x 1 rep @ 85% of Monday’s 1-RM
Use jerk blocks if possible.
Session Two
A.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
*Choose the loads based on feel, but these should be heavy!
B.
Five sets for times:
25 Calories of Assault Bike or Rowing
10 Burpee Box Jump Overs (24″/20″)
Rest 2 minutes
C.
Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Chinese Rows x 6 reps @ 21X0
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
Session 1 : Running session with a coach.
Session 2 : back
Session 1:
A) 230/260/280/300/315/315/335f/335
B) 235
C) 245
Session 2:
A)
315/330/365
330/365/385
B) note to self (8.5) is the most efficient for cals in this range
row (#) = dampener setting
(8)1:50/
(8.5)1:48/
(8.5)1:45/
(9)1:44/
(8)1:44
C)
53lbs KB
70/85/95 lbs db
Crossover symmetry
Session 2
A)
Back squats:
5×315, 3×365, 1×405
5×335, 3×380, 1×415
B) 1:26, 1:22, 1:26, 1:32, 1:25
C) iron scap
Crushed it. Good times today
What you know about that iron scap though! Awesome is it not?
Awesome it is!
Missed yesterday due to schoolwork so did some of yesterday with today A. Snatches from 2″ below knee 1-3 @ 135/ 4&5 @ 155/ 6&7 @ 165/ 8 @ 175/ 9&10 @ 185/11@195/12@205/13@215/14@225/15@235 B. Cleans 1.1.1 1-3 @ 225/ 4@245/ 5@255/ 6@275/ 7@295 (only hit one) / 8@225(power) C. Instead of split jerks off of blocks did power clean and jerks All 10 @ 255 D. 10 MU 15 DL @ 225 20 HSPU @ 4″ deficit 40 pistols 20 HSPU @ 4″ deficit 15 DL @ 225 10 MU 10:44 E. 5 rounds 25 cal AAB 10 BBJO @… Read more »
A. Cleans 1.1.1 – Up to 225 (82%). Got 235 (85%) for 2
B. Squats… 5×275, 3×295, 1×315, 5×300, 3×320, 1×340 (93%)
C. Row/ Burpee BJ-overs – 1:48, 1:54, 1:56, 1:58, 1:52
D. 3 sets: Db press with 45lb DB, face pulls x 10
* Feeling a little better today. Still can’t shake this cough! Hopefully, I’ll be ready by this weekend
Session 1
A. 260, 280, 300, 315, 335, 345, 355, 365F
B. All at 245
Session
B. All on assault bike 2:21, 2:13, 2:09, 2:07, 2:08
A) FS: 240/265/285/305/315/320/325/335
B) Ranged from 280-290
C) Ranged from 280-300
A) Skipped
B) 1:15/1:20/1:22/1:22/1:22 on concept 2 rower
C) Done
A. Worked up to 340 on FS
B. 285/290/295/300xmiss on last rep/ 285/285/285/285
C. 275 across
This was not a good session- everything felt heavy and I felt sluggish but got to endure the bad days- learn from them and move on to have the good days!
A. Skipped back squat
B. 1:30/2:00/1:58/1:59/1:55
C. Did some rowing intervals that totaled up to 4000 with a 1:45 pace average
D. 3 sets of acc work done
I like the consistent times that you put up. Were they on a rower or bike?
On the bike!
Session 1
A: 5@245, 4@265, 3@285, 2@300, 1@315, 1@330, 1@335, 1@340. Felt very good.
B: 270,270,275,275,280×2,280, 285×2, 285×2. Rough!
Session 2
B: 1:35, 1:40, 1:44, 1:57, 1:53. On the assault bike.
C: complete
Were you failing the 285 or didnt attempt?
I failed those attempts. I was pushing the percentages higher and had a poop catch on the third rep. But it is there!
Cool, I like the aggressive numbers then. Looks like you pushed yourself
AM session
Front Squats off 415
Cleans all done at 300
These got nasty
Jerks skipped
PM session
Back Squats done
Row – Burpee Box Overs
1:26 – 1:28 – 1:32 – 1:39 – 1:33
You were moving on that bike dude!
Short and sweet today, mentally on the struggle bus a little bit…
A. Front Squat – worked up to 235 today
B. Cleans – Used 175 (185 was my 85%, but it was sloppy, so checked the ego and went down to work on technique)
C. Metcon – 2:13/2:10/2:13/2:13/2:12 – used the rower today instead of the bike.
Taking the dog on a long walk this afternoon. 🙂
You didn’t fancy using the bike today…?
?☺️ It was that kind of day! It hurt plenty on the rower 🙂
Session 1
Well my shoulders have felt “fresher”…. Haha
A) front squats up to 345. No new Max today
B) cleans at 285#. These would have been easy power cleans but as squat cleans I can barely keep from failing for a set of three. What is my deal?!
C) not moving strong or fast today. Performed at 265 and 275. Had several misses.
Front squats done based off of 255. Worked up to a single at 250. Went for 260 got half way and lost it. Next time!!
Clean triples done up to 195. Got 200 for a double. These feel great. All touch and go’s.
Jerks done based off of 200. (170)
Back squats done 205/225/245…225/245/255
Intervals done RX
2:17/2:28/2:44/2:30/2:38
Legs burning!! This was all one long training. Got to coach later so had to get it done in one session. Also got to do all this with my 3 yr old 🙂
Your 3 year old must be pretty damn fit 🙂
Haha he’s a good rep counter 😉
I completed 3-14 yesterday, should I hit yesterday’s metcon (dl/hspu/mu) today? Or stick to today’s? Testing open on Friday afternoon…
Thanks
Hit today’s work!
Thx
Session 1:
A. 300/310/320 missed
B. all at 260, wow ಠ_ಠ
Dude it does suck not having jerk blocks. My coach and I just built some like a month ago. Super solid and only 200 bucks. Plus some fun screwing around time.haha. Here’s the diy blog I used.
http://www.endofthreefitness.com/how-to-build-jerk-boxes/
Thanks for the link Alan!
Session 1 morning session
Did some gymnastic
2×10 kipping ring pull ups
5×5 speed swings..
For quality
10×1 1 mu + 3 strict ring dips
Then 2×15 c2b wanted to do some c2b really long time I dobe that
For time and quality
10 rounds
10 ring push ups
10 strict hspu
Session 2
Clean session
Did 80-100-110-120-125-130-135-140 kg
Backsquat
5x 140
3×160
1×180
5×150
3×170
1×190 kg really heavy today
Jerk
100-110-120-130-130-135-135-135-135-135 kg
Metcon
Overall time with rest
14:55
Choose to row
Session 1:
A- 260/275/295/315/335/335/345/355
B-
C-
Session 2:
A-
B-
C-
Session 1
Taking it easy on my knee until it’s better. anything that aggravates it is out.
A. Up to 185#
B. Hang power cleans 6×225, 2×235
C. 275
Session 2
A. Low bar box squat up to 325
B. 15:30 total time. Rounds were between 1:19 and 1:33.
C. Done
There may be some wall balls and thrusters coming up this week so look after that knee!
Session 1
A. 5×205/4×225/3×245
Hello!!
Front squats…5 x 65kg 4x 70kg 3x 75kg 2 x 80kg 1 x 85kg 1 x 90kg 1x 95kg tried pb of 100kg but not there today….think it was mental rather than physical so got that next time!
Clean…worked from 65kg through to 6 sets at 70kg
Had a go at a bear complex for 10 minutes for a comp qualifier that I have coming up
Back squat worked up to 105kg..legs were smashed by that point (one session of cramming today)
Metcon..2.16, 2.16, 2.18, 2.20, 2.20
Didn’t get time for accessory work :-/
Have a good day everyone!