Movement Primer
Four sets of:
5 Depth Jumps with Vertical Take-Off
15 Second Assault Bike Sprint
Rest 60 seconds
A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
B.
Every 2:30, for 20 minutes (8 sets):
Snatch + Hang Snatch
(perform the hang snatch from just above the knee)
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
*Sets 7-8 = @ 90% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk + Clean
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85% of 1-RM Clean & Jerk
D.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Reverse Hypers or Band Pull-Through Wearing a Weighted Vest x 20 reps @ 1010
Rest 60 seconds
E.
Every 5 minutes, for 15 minutes (3 sets) for times of:
75 Heavy Rope Double-Unders or 100 Double-Unders
5/3 Rope Climbs or 20/15 Strict Pull-Ups
100-Foot Handstand Walk
25 Toes-to-Bar
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.
Strength Accessory Option
A.
In 15 minutes, build to a 10-RM Push Press
Compare results to October 5, 2020.
B.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
C.
Four sets of:
Dumbbell Floor Press x 10 reps @ 2111
Rest 30 seconds
Push-Ups Against Bands
x 8-10 reps
Rest 2-3 minutes
Engine Accessory Option
For time:
300/210 Calories of Assault Bike*
*Every 4 minutes, including 0:00, perform…
15 Down-Ups
15/12 Calorie Row
Running Endurance Option
Twelve sets for max distances:
45 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 27 minutes – 9 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.
Rowing Endurance Option
Five sets for times of:
Row 1000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets. Please note times for each set, as well as your observations as to what you felt during any set in which you noticed a drop-off.
Pts.
A. Build to 110kg
B. Snatch build to 75kg felt good. Hit the first set. Only did the snatch in the second set on this weight. Hands felt rough.
C. Clean fsq jerk clean: felt good, hit all percentages.
Had to focus on keeping the core tight on the last clean. Core was the first to go.
D. Skipped for time.
E. Scaled 4:40-4:37-dnf
Last round had 24 ttb left.
I did 20 strict pull ups because ropes were not available. And 60 shouldertaps instead of hswalk.
Added a minute rest because i was so close to 5 min.
Nice work Koen. How are you feeling both physically and mentally with the changes?
Session 1 A. Build to today’s 1-RM Tempo Front Squat @ 32X1 – 275 Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat – (5 @ 275) (perform these without any tempo prescription) This was actually lighter than the heaviest prescribed percentages last week (last week hit 285). But 275 felt heavier than normal so instead of going up and maybe cheating the tempo I just called it there and went after the max effort squats. I failed my 6th rep so I didnt leave any in the tank. B. Every minute, on… Read more »
Thats a solid start to the week. Look after those legs…youre going to need them! 🙂
Finally was able to get a Rogue echo bike and got to use it for the warmup today…loved it s’much!
A. ☑️ 90% felt pretty easy. Definitely have a new 1RM in me whenever it’s time to push it again.
B. ☑️ Snatches were pretty tough at 90%, but no misses!
C. ☑️ Midline felt really taxed by the last set.
D. ☑️ Felt smooth.
E. Arms died once the second round started. I had to adjust reps to somehow get them done with 10-20 before the following round. What a grind.
What an awesome start to the week! Excited to see some new PR’s!
That echo Bike is ? its like running in soft sand!
A 120/130/140/150/160kg
B 105/115/120/125kg
Misses the last hang snatch. Pfiew those high percentages were tuff
C 120/130/140kg
Misses on clean after the set on 140kg those were also tuff
D done
E 3:43/4:17/4:35
Thos rope climbs got taxing
Ttb unb every set
Hstw 2x 15m
Challenging start to the week!! Great work keeping those intervals sub 5!
Primer done A. Back squats : 210-225-240-255-270 easy peasy 🙂 B. Snatches – this was sooo tough ! 95-105 -110 – 115 ( I missed one hang and one snatch at 90% C. Clean & Jerk complex – uufff got me sweating – 135-145-155 ( I missed the last clean @155 ) D. Done @ 105# RDL E. I knew I had to adjust so I did 3RFT : 50 Drag rope – all UB 3 Legless Rope climb 8ft 75ft HSW – In 15” ft 20 T2B – UB Each round took me 5 min , except last one… Read more »
Nice work Denisse! I would recommend adjusting so you keep within the time frames or adding some extra rest that way you’ll keep the intended stimulus.
Ohhh ok got it ! I will do it like that next time.
A) last rep 145kg
B) last two sets 117kg
C) last three sets 124kg
D) ok
E) 3’37” / 4’14” / 4’55”
Du Always unbroken
4×7,5m segments
Ttb unbroken / 19-6 / 12-6-4-3
Snuck under the 5 minutes on the last set! Great work Giulio!
A.
70/75/80/85/90kg
B.
42,5/45/47,5/50kg
CDL 45kg
E.
I set- DU 75-100/3 Rope Climb /2*15m hsw/9 TTB time Cap
II set DU 30-96-100/ 3 rope climb/ 3*10m hsw Cap
III set DU UB/ 3 rope climbs/ 4*7,5 m Cap
Solid start to the week!
I have a small bug in part C.
Clean + Front Squat + Jerk + Clean
60/65/67,5 kg
D. Dl 45 kg