*Program Note
– This is a transition week. Between now and March 30 we will deload and reinvigorate for the next cycle. We’ll do a little bit of fun testing on Friday and Saturday, and the new cycle will begin on April 2, 2018.
Primary Strength Session
A.
Every 2 minutes, for 12 minutes (6 sets):
(Power Clean + 2 Power Jerks) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Jerk
*Sets 3-4 = @ 80% of 1-RM Power Jerk
*Sets 5-6 = @ 85% of 1-RM Power Jerk
B.
Every 10 minutes, for 30 minutes (3 sets):
60/40 Calorie Assault Bike
50-Foot Handstand Walk
4/3 Legless Rope Climbs
50-Foot Handstand Walk
60-90 seconds of L-Sit
(accumulated)
C.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed
Primary Conditioning Session
Every 2 minutes, for 24 minutes (12 sets):
Row 300/250 Meters
Goal is to keep all of these intervals sub 60 seconds.
NO ADDITIONAL SESSIONS OR OPTIONS TODAY…REST UP!
A) 160/170/180
B) Done. First round 8:28 and then I just decided to move. Last round took me longer than 10 min. Only one round legless
C) 55/75
Primary conditioning :55/:54/:54/:53/:53/:53/:54/:55/:54/:55/:53/:53
Nice work on keeping those rowing intervals consistent!
Strength
A. Yesterday’s snatch from 2” below knees. Build to 235.
B. Done. Hs walks were rough. Skipped L sit to provide some rest.
Conditioning
Done. Avg 1:01-1:03 per 300m.
A. Just played around with weights. 115-125-145
Conditioning
Scaled to 200m
:53-:49-:48-:47-:48-:48
:48-:47-:47-:47-:47-:47
I honestly tried to go faster the last set. Closed my eyes and rowed so hard…only to finish at exactly the same time as the other sets. ?
Consistent! The extra effort each set ws just to compensate for you being tired 🙂
A:
1-2: 200lbs
3-4: 215lbs
5-7: 225lbs
These felt pretty heavy overall, but most on the jerks.
B:
Did these 3 sets in 11 min sections. Scaled a bit. I couldn’t even do the rope climbs recently so i thought it was appropriate i dialed some things back.
60 cal bike
50ft hs walk
2 legless rope climb
(failed last rep of last set)
50ft hs walk
55 sec (very obtuse) L sit. (20-20-15)
Taking a reset week physically and mentally.
Did the rowing just for fun because I wanted 24 minutes by myself with no interuptions and no emails. So good. All at :59/1:00. Some mobility and stretching then home for dinner and a glass of wine.
#balance
Enjoy your reset week. Leading a double life is not easy!
#superwoman
Earned!!
A. 110/115/125
B. did 25 ft hsw, 9 ground rope pulls, 25ft hsw 30 second Lsit
8:49/8:37/8:51
C. Landmine rows: 85/95/95
Suitcase carry 70#
Anyone had any experience with the 8 week strength program? I think I might be investing in that and giving it a go for 8 weeks
Why not just do all the primary strength and strength accessory here and not do any of the conditioning?
1. Row Intervals :57.9 :57.6 :56.8 :56.6 :56.1 :56.0 :55.5 :55.2 :55.0 :54.3 :54.5 :54.6 2. Power Clean + 2 Power Jerks 135/140/145 Felt very slow and guarded. Shoulder is meh 3. 3 sets 10 Landmine rows w/ 37# loaded on a barbell set up in the corner ( couldn’t find the right weight for these Suitcase carry w/55# kb Tried to be slow and steady on the carries focusing on not leaning to one side Session 2 Bike/HSW/RC/HSW/LSIT Done- Bike was just around 3 min each interval; the legless rope climbs got hard to push the pace on. In… Read more »
Had a bro sesh at utsa with the strength staff then came to the gym and did the class workout
5 rounds
1 min bike for cals
1 min toes to bar
1 min db snatch
1 min rest
Taking it easy for the rest of the day!
So bench and curls then…:)
All the bench press hahaha
Short on time so did yesterday’s conditioning
Every 6 mins for 30
800m run+40 air squats
Strength:
A) 2×90/2×96/2×102
B) finish hs walk around 8′ I did max l-sit really hard for me to rise my legs
C) row: 20/25/30, 32 kg kb
Conditioning:
59.3/1’00.3/1’00.5/59.8/1’00.6/1’00.2/1’00.9/1’00.3/1’00.4/1’00.4/59.6/1’00.7.
A. 2/250 2/265 2/280
B. Scaled to 2 Rounds because I was so slow. I’m pretty bad at all of these skills.
C. 55lbs DB Row 75lbs carry
D. 12/57-59sec
For the next cycle do you have any recommendations on which additional work I should focus on? I need to lose weight/ I’m bad at gymnastics/ I’m decently strong/ and I’m descent at aerobic endurance.
Welcome to the community Gun! Thats the million dollar question. Prioritize whats important but don’t chase to many goals. The off season runs all the way to around November so you will be able to focus on certain areas throughout each 6-8 week cycle. Remember that intensity will always trump volume so don’t try to fit to much in. Keep it simple and hit each session hard. I’m positive that 90% of Athletes who follow should prioritize strength first and foremost and then likely build that aerobic base. If you want a more personal approach where a coach chooses which… Read more »
Session two
Probably didn’t need to break up the work but I like having time in between to mobilize
Openers and warmups
Tino position warmup
Low hang snatch
185/205/215/225/230/185/185/185/185/185
Chest is sore from ring dips on Sunday and legs are sore from Saturday+Sunday+this morning so I dropped down and went super snappy for the last 5
Lift off + deadlift thing: 255
5rm shoulder press: 65 before midline started to break
5×12 safety bar training wheel lunges with 85 lbs
Session one
Every 6 mins for 30
1k row
40 air squats
4:45-4:34-4:44-4:45-5:03
I fell off pace on the row
#roadto280
A) 225/240/255
B) Done, probably only got about :45 of Lsit each set – stopped at the 9:00 mark to get a minute rest each time
C) 50# on the landmine, 85# db
Condo: 56.6/57.6/57.4/57.1/57.1/57.2/57.2/57.0/56.9/56.5/56.4/55.8
A. 95-100-105kg
B. Done struggled with the L-Sit pnly did 60-45-30sec before running out of the time
C. Done 52.5kg, 32kg for walks did 40 metres
Conditioning
58-59sec
What a upper body program!
Thx bench and should press
With push ups and strict hspu
Normally on Tuesday ☺ just maintaining the bench and press
Stuff you don’t need!!! Mobility and snatch positional work!
Even though you are.good at something you don’t quit doing that need to keep doing it. On regular basis to still be good at it. Otherwise you will not be good at it anymore
I agree but definitely not for bench press or any sort of horizontal pressing for you.