Primary Training Session
Mobility, Activation & Warm-Up
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch
and then …
Two sets of:
10 Calorie Assault Bike
Duck Walk x 25′
5 Deep Squat Progressions
A.
Take 15-20 minutes to build to today’s 1-RM Dead-Stop Front Squat
B.
Bench Press
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 75%
*Set 3: 1 rep @ 80-85%
*Set 4: 7 reps @ 65-70%
*Set 5: 7 reps @ 65-70%
*Set 6: 7 reps @ 65-70%
*Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.
C.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)
Build over the 8 sets to today’s 2-RM.
D.
Every 3 minutes, for 15 minutes (5 sets) for times:
20/15 Calorie Bike Erg or Row
10 Thrusters*
*Start at 115-135/75-95 lbs and build in load to a challenging set of 10 thrusters.
Rest 5 minutes until the running clock reaches 20:00, and then…
For time:
15 Burpee Pull-Ups
150 Double-Unders
15 Burpee Pull-Ups
150 Double-Unders
Athlete Notes:
Today’s conditioning is a fun opportunity for you to determine how much you can handle for a set of 10 unbroken thrusters. You should have plenty of time to finish the calories on the machine, so don’t rush that portion unnecessarily…set yourself up so that you’re ready to knock out your 10 thrusters and still have some time to transition calmly before the next set. You have five sets to get through, but don’t be afraid to get to a challenging load early and hold on there if you don’t think you can get at least 8 unbroken reps. You should have a goal weight in mind for this session, so make sure you plan your sets appropriately. The second conditioning portion should be a solid sprint! You should be working hard to keep an aggressive pace on the burpee pull-ups and look to go unbroken on the double-unders. Push yourself hard on this portion!
A. 255
B. 135 185 205 225 reps at 170
C. Up to 195
D1. 115 125 135 145 155 and echo bike
First three sets ub then 7/3
Around 2-2:15 per set I think
D2. Around 10 min with bb rows and burpees
A) 205
B) 85/95/105/85/85/85/85
C) up to 180
D) I have to make this up 😬 ran out of time
Thanks Tino! I hope your day was great!
👋 💪 👍
Hello!
A. Skip
B. 55 – 65 – 75 – 85 then 4x70lb. Based on feel
C. Up to 103lb
D. With Erg Bike and weights as follows. Was able to hold unbroken until 4th set. Then 6 – 4 for the last one.
1:17 – 55lb
1:24 – 60lb
1:23 -65lb
1:31 – 70lb
1:42 – 75lb
Have a great day!! 😊
7:47 for the last part
👋 ✅ 💪
A. Up to 325. Missed first attempt. Got 2nd
B. based off an estimated 275 max. 165/205/225/180/180/180/180
C. Built to 255. Missed 2nd at 265
D. Rx w/row
1:40@115
1:40@135
1:40@155
1:42@175
2:15@195 (rested on the shoulder at rep 7 then finished)
D2. 5:44
Solid push today!
A. Up to 325
B. 155, 195, 225, 4 x 185
C. Up to 295
D.
115 (1:26)
125 (1:38)
135 (1:48)
145 (2:30)
155 (2:55)
.
9:40
Nice work Ismael!.
A. 295 (88% of 1RM front squat)
B. 175/215/245/185/185/195/195
C. skipped 2/2 to time
D. did the first part w/a 20 cal row and thrusters at 115 across – kept the weight the same, I struggle a lot with thrusters so this was consistently challenging for me, overall felt very gassed; didn’t have time for the second bit
Productive, challenging session!
Mobility done
A: 225
B: 105, 125, 140, 115×4
C: 175
D: bike cal 55-75 increasing by 5
Instead of DU did bike cal 30, ski 25
Took too long 15 min
Good day!
Nice work Kathryn!
I did some L sit work on parralletes for 15 min. Got my first controlled L sit tuck transition to HS press.
A. 295.
B. Worked it with KBs. 80s for the last 4 sets. I haven’t done bench press in years but I plan on getting into it this cycle.
C. 115, 165, 185, 205, 215, 225, 235, got one at 245
D. Didn’t get the time today but I had done some extra HS work yesterday
Looking forward to this cycle.
Always fun to get back on the bench!
Warmup done
A. Up to 130Kg
B. 70/80/90/70Kg for 4×7
C. Up to 102Kg
D1. Row and 52/57/61/65/70Kg (all UB)
1:28/1:32/1:40/1:52/1:59
D2. 5:38
Good push Wilson!
Thank you Hunter. Legs were tight and sore this morning so I really had to work at this one; much more so than I would have normally..
A. Built to 150
B. 90/110/125, 4×7 @105
C. Built to 130
D. (1)Times- 145/141/154/155/214, weight- 55/60/75/70/75
(2) 10:15, I sooooo didn’t even wanna do this part! Mustered up the energy and went for it… had high hopes of minus 10 min🤣
Glad you went for it!
Warm up done
A) Did the 30’ snatch part from yesterday, because i didn’t have time yesterday to workout
B) 75-90-105-85-85-85-85kg
Have no idea about my 1RM, guess around 120kg or so (did E2’)
C) real quick E90”, because short on time
Up to 110kg
D) 50-55-60-65-70kg all ub and row
1:28
1:26
1:34
1:39
1:52
Damn
D) 5:47 (rested a little less after the wod, because class started)
Took too long breaks during the 2nd 150 du
Good rule on a workout like this is never stop double unders unless you trip.
I was too pussy to push it enough, even tho should have. At the last 70 i lived by this rule, so almost…🤷🏻♂️
Warm up done
A. Up to 365
B. 205/245/275/2257×4 sets
Stayed in the lighter side haven’t benched in forever.. takes a little for the tendinitis to subside but when it does I love it!
C. Up to 295
D. RX with row
135: 1:34
145: 1:29
155: 1:33
165: 1:39
175: 1:49
D2. 2:51.. Only time for 1 round client got in early
Tripped too many times
Keep adding in double unders to warm up. They need to get to a place where you do not even think about them when tired.
Wu done
A. Pause fs up to 150kg
B. Went by feel, haven’t done this in awhile 80/95/105kg then 90/90/90/90kg 💪this felt like a new movement 😆 felt light though.
C. Up to 115kg
D. With row. 1.45/1.38/1.40/1.50/2.15. Thrusters up to 60kg, all ub.
Pullups and du work done to close it off 👌
Getting it done! Nice work
Hello again! 🙂 Been a few months since I’ve been in the gym so I’m easing myself back into this.
A. DSFS: 210#
B. Bench Press: 105×5, 130×3, 140×1, 115#x7x4
C. PC 1.1: 135, 145, 150, 155, 160(f), 160, 165(f), 165#
Welcome back!
Sorry my ignorance, what does it mean “1.1”
In C)
How do I work it ?
The period represents an 8-10 second rest so you will power clean x 1, rest 10 seconds, then power clean x 1
thank u Nichole
A. 310
B. 170/210/225/180/180/180/180
C. 255
D. 1:33(115), 1:34(125), 1:43(135), 1:53(145), 2:06(155) then 8:04 Rx DU 100/50, 100/50
Good work!
A. Paused Front Squat up to 125kg (5 to 10kg PR I think)
B. Up to 85kg, back off at 70kg
C. Up to 105kg
D. Every 3min x5
20 cal row
10 unbroken thruster 30/40/45/45/50kg
Great start to the day!