*Program Note – Today is the beginning of an 8-Week Training Cycle that will lead into our free winter online competition. The structure of the program will stay the same with the listing of the primary sessions and the optional sessions. Please act responsibly in determining what accessory work you need, and how much you can recover from. I will try to find a time this week to film a short video or FB Live event reviewing the structure and priorities of this cycle, but rest assured, nothing is going away…we’re actually just adding some more optional work so that athletes with every manner of weakness has an opportunity to address them.
Primary Strength Session
A.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
Rest as needed
B.
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Rest 3 minutes, and then…
One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM
C.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
D.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Primary Conditioning Session
A.
Five sets for times of:
Row 400/300 Meters
20 Burpees Over the Erg
15 Strict Handstand Push-Ups
Rest 3 minutes
Note times for each set. Top athletes will hold their set times with minimal drop off given the 3 minutes of rest. Do not pace your sets to accomplish that…trust your fitness and ability to recover and repeat.
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.
Strength Accessory Option
A.
Three sets of:
Death March x 20 steps @ 2111
Walking Lunges x 20 steps
Rest as needed
Farmer’s carry hold the heaviest dumbbells you can handle for these sets – there is no rest between the death march and walking lunges.
B.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings
x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed
Running Endurance Option
A.
Warm Up
Run 800 meters @ 60%
Followed by…
Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
Running Mechanics Drills
Two sets of:
Change of position from one foot to another
Carioca
Pulling in place
C.
Six mile run:
6 minutes of Running
2 minutes of Jogging
Beginner option: 3 mile run (same interval scheme)
Intermediate option: 4.5 mile run (same interval scheme)
Post your pace and sets to comments.
Objective: This is close to the 10k distance that we tested a few weeks ago. Ideally you are getting more comfortable with the time on your feet and building your aerobic capacity.
D.
Cool Down
400 Meter Easy Jog
10-15 Minutes of Static Stretching
(focus on shoulders, upper back, lower back and hip flexors)
Rowing Endurance Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute
The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.
B.
Four to Six sets of:
5 Minutes of Rowing
3 Minutes of Rowing @ 55% of Average Pace for the 5 Minutes
Choose your number of sets based on your ability to recover from this effort.
C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching
A) 130/150/160/170/180kg
B) 6@160kg; 7@150kg
C)jerk balance 50/60/70kg
Tall jerks 40/50/50kg
D) 80kg/80/80/85/85 (65-70%)
Metcon – 3:42/3:40/4:25/4:23/3:58
That was grot!!! Absolutely sucked but I’m glad to be back and part of the sea of green family
Thanks Tino for everything!!!!
Rowing session
11460m total
Oly session
A. 117.5/135/145/152.5/162.5kg
B. Max at 80%/145kg x10
Max at 70%/125 x15
C. Jerk drills done
D. 100kg across
Accessories done
20kg for death march/lunges
10kg for bat wings/30kg for hope ex
Primary cons
A. 3:30/3:34/3:43/3:59/3:55 rxd
A. Back Squats felt good. Hit 8 at 80%!
B. Jerks felt good as well.
Dud containing in same session. Only had time for 3 sets. 3:12 then 5 something for the next two.
A and B based off of 450#
did 80% 10 times with no belt
C) great practice with Tall Jerks and Jerk balance
used 225 for the split jerks.
D) Primary conditioning
4:35 4:37 4:55 5:03 5:05 HSPU went from slow to really slow
A. 6@295
Traveling and visiting friends, squeezing in what I can.
Primary strength:
A. Backsquat 165/190/200/215/225
B. Max unbroken at 200# 6 reps- maybe could squeezed out more but they were already too ugly
C. Jerk balance two sets 55/55
Tall jerk two sets 35/35
3 sets Jerkx 3 reps at 145#
Primary conditioning:
A. 3rounds
4:06/4:43/5:19
5hr drive immediately prior + no lunch. Whoops and ugh.
had a full day of physical test att the fire department so did what i had time for today, A short session. Only the squat.
Primary Strength Session
A. Done: worked up to 150 kg
B. 8 reps at 132.5 kg (legs were totally destroyed from the test day) and 8 reps at 115 kg
C….
D….
Going to try and get back in the habit of posting again
A. Went off of 265.
B. 215×8 reps 205×10
C. Empty bar.
D. Started at 135 and ended at 160. Used jerk blocks for the first time, amazing how much those help.
Conditioning
3:09
3:10
3:17
3:25
3:20
Death march and lunges with 35’s. But ended up putting them down-so grippy?
and weighted hip ext with 15kg bar.
Hey hey
Been slack on logging. Going to Follow the program a week behind as of next week. So I can enjoy sundays off.
Did todays conditioning anway and some medium lifting due to big individual comp this weekend.
Rd1 – 3.10 fell off wall twice
R2 – 2.59 15 unbroken
R3 – 3.02 10/5
R4 – 3.00 10/5
R5 – 3.07 10/5 all rows took around 1.22ish
Did some light 5×5’s for back squatting today to get the hip moving. Getting back to regular programming this week.
Jerk technique went well
D.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
145#
4 sets of metcon with 10 SHSPU, averaged 4:30 min a round
Is it getting better?
Strength:
A) All sets based off 400
B) 10 reps @ 320 lbs.
10 reps @ 280 lbs.
C) Jerk balance and Tall Jerks Done
D) Split Jerk x 3 at 240 lbs. each set
Conditioning:
A) 2:50/3:00/3:10/3:30/3:45
Sets got difficult after the first three. Burpees and SHSPU dropped off. Excited to make some solid improvements in these conditioning pieces.
Strength accessory:
A) Death March and Walking lunges with 50 lbs. DBs
B) Complete
Primary strength:
A. Backsquat 110/125/135/145/150#
B. Max unbroken at 135# 8 reps
8 reps at 115#
C. Jerk balance 55/65/65#
Tall jerk 35/45/45#
D. Split jerks 90#
Primary conditioning:
A. Cut hspu reps to 10 and used 1ab mat+10#plate
3:58/4:17/4:13/4:02/4:17
Strength accessory:
A&B done
Lifting:
A) 160/185/200/210/220
B) 200×10
175×10
C) 35/55/65
35/45/55
D) did 2 sets at 85 (50%), then stopped because wrist was hurting
Afternoon session
Conditioning: 4:39/4:22/4:17/4:03/3:58
HSPU warmed up as I went…also, remembered how to do burpees faster in round 4 (forgot for the past 6 months…)
Death March and lunges done with 26# KBs
haha how can you forget?!
I don’t know…I have a degree in math. But sometimes, I’m not very smart.
One session today. Excited about the new cycle!! Primary Lifting A. 190/220/235/240/250 <- I can't do bar math… I was calculating for a 35# bar and was using a 45# bar, so the first 3 rounds were 10# heavier than they should have been. B. 7@225 <- meh 7@195 C. Jerk balance: bar/85/105 Tall jerk: 85(form wasn't spot on, so went down)/ 65/65 D. Split jerk: 155/165/165/165/165 (stayed because the 3rd jerk wasn't consistent with the other 2. Primary Conditioning Subbed the 300m row for a 300m run 4:32/4:24/4:38/4:59/5:29 My runs and burpees were super consistent, my hspu is what… Read more »
Session 2:
A. Scaled a little
2rds:
400m row
20 Burp over Erg
10 HSPU
4:59, 5:16
2Rds:
400m row
20 burp over erg
15 ring dip
4:23,4:27
B. BB Shoulder press 5×5 to help with HSPU
Session 3 – Jumped in with class
AMRAP8;
-11 Deadlifts(155)
-9 Hang power clean (155)
-7 T2B
–wore 5lb ankle weights
S1
Running
S2
Backsquats done off 485
Max at 385 got 4
335 x 4
Split Jerks all done at 265.
Conditioning was very hard on me today. I was trying to keep them all under 5. That was the original idea
4:00
4:40
5:45
5:12
6:19
That last set!!
All of them coach ! Off the Burpees I was in bad shape to do the HSPU. Frustrating day but it’s all towards me making these a strength. Eventually.
I feel you on those HSPU…the first round I finished the burpees and went to do a HSPU and did 1…yes, 1. Took a bit to find a rhythm after the burpees.
Ha ! Yes. HSPU have always been a weakness so strict are even worse. We got through them and got a little better. A little. 🙂
Primary conditioning: jake lanasa cursed me. He told me he cramped during this workout and as soon as I got done with the burpees in the 4th round my quads locked up. My legs have never been so straight doing HSPU ?. Anyways
2:52-2:56-2:54-2:58-dnf. 1:40 on rower. Sprinted burpees then HSPU in 2-3 sets
You were looking good until that DNF round!
thanks CJ! Burpees over anything have been a huge weakness for me so I’m really pumped these felt good! makes me wanna retest 14.5!
Five sets for times of: Had to put myself on a 5 minute timer to get some conditioning done. Row 400/300 Meters 20 Burpees Over the Erg (finished all row/burpee sections in 2;15-2:21) worked on fast, but controlled breathing during burpees. Varied Strict Handstand Push-Ups by round 5,6,7,6,6. Shoulders have felt slow or delayed lately. This is the best they have gone in the past two weeks. Rest 3 minutes Three sets of: (did this during my rest of the above conditioning… yikes! =) Death March x 20 steps @ 2111 – 30lbs Walking Lunges x 20 steps- 44lbs Kbs… Read more »
Fun “rest” between intervals. 🙂
Session 1:
A. Back squat 230×6, 260×4, 280×2, 300×2, 315×1
B. 280×8, 245×12
C. Jerk balance w/115×3
Tall jerk w/95×3
D. E2MOM w/155×5 working technique
E. accessories
Bat wings w/30lbs
Lunges w/40lbs
*dont have GHD or good enough band for death march so improvised