Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
B.
Every 2 minutes, for 16 minutes (8 sets) of:
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%
*Sets 7-8 – 80+%
Primary Conditioning Session
For time:
Row 500 Meters
100 Double-Unders
50 Kettlebell Swings (32/24 kg)
100 Double-Unders
Row 500 Meters
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
Two sets of:
Overhead Yoke Carry x 50 feet
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls
x 100 feet
Rest 2-3 minutes
*If you do not have access to a yoke perform with a bamboo bar or Barbell with chain/kettlebells
**If you do not have access to a 100-foot rope perform 2 legless rope climbs from a seated position
Aerobic/Gymnastics Skills Option
Complete as many rounds and reps as possible in 20 minutes of:
30/20 Calorie Row or Assault Runner
100-Foot Handstand Walk
30/20 Calorie Row
10 Muscle Ups
Compare results to August 14, 2018
.
A)done
B)230-260 missed last Jerk relaxed mid section
PC)8:29 kb swings were beating me up mentally
Strength:OH yokewalk & legless rope
Class later
PS
A. Done
B. Power clean triples up to 175
Cuffs feel messed from the BMUs,no jerks
PC:
9:12
GSO
Class wod 20min amrap
PM Session: Every 2 minutes, for 8 minutes (4 sets) of: Power Jerk + Split Jerk @ 75-85% – 225, 245, 245, 245 Immediately followed by… Every 2 minutes, for 6 minutes (3 sets) of: Split Jerk x 1 rep @ 90% 255, 255, 255 Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of: Split Jerk x 1 rep @ 95% 265, 265 Probably push it a little too much on these last week so this week I decided to take a different approach and not move up in weight until I felt like I was hitting… Read more »
B. 125-145/ 145-155 / 145 (plates broke) ??♀️
Strength Accessory
125/legless rope climb from seated (half)
As Filippo would say aw oh…whether it was an accident or not. As you know kids are so funny. Hope you get those plates replaced, you’re obviously just to strong 🙂
A. Done
B. 235-245-255-255-265-265-275-275
Aerobic Gymnastics
2 + 30 Row, 100ft Handstand Walk. 25ft sections
Primary Conditioning
9:56
Not feeling hot today.
Hope you got some good rest and are ready to hit today hard!
Strength
B. 240,245,250,255,260,265,275,280
Conditioning
8:18.
Additional
Option 2
2+ row and hsw
Good evening.
Great training day! Low volume and very productive
Primary strength session
A. Done
B. 225/235/245/255/265
Old power clean PR was 255. Happy with this!
Primary conditioning session
9:07
Strength accessory option
Kettlebells of 16 kg with bands
70 lb on the sled (rubber floor)
Yeah Eric! Congrats on the PR!
Thanks!
Mixed in some of the work from yesterday and today A. E2MOM 8 Muscle Snatch x 2 155/165/175/185. B. E2MOM 10 Power Snatch x 2 185/185/195/195/205 C. E2MOM 10 2 Snatch lift offs + 1 Snatch *Did all sets at 225 with one miss and it was a stupid miss. lol D. Build to 1rm Deadstop front squat 275lbs…this needs to improve. Aerobic gymnastics Done. Switched it up a little bit though 20 Minute AMRAP 30 Calorie bike 10 Strict HSPU 30 Calorie row 10 Ring muscle ups *All sets had to be unbroken Score: 3 + 51 Accessory A.… Read more »
Big session today! Let’s get that leg strength back up!
A)done
B) #135/140/147/152/155/165/175
Strength
Yoke done
Legless rope climbs done (no 100ft rope)
Primary strength
A) done
B) 210/215/225/230/235/240/250/260 tried to move the bar fast
Strength accessory
Done had 35lb kbs on the end of an axle bar
5 45s on the sled for hand over hand pulls
Finished with 4×10 bench press and pendlay row with friends
Fun day today!
PM session
Strength Accessory Option
Done.
Overhead barbell with 26# kbs
First time doing this. It was challenging, can go heavier next time.
Legless Climbs from seat to 17′
I want to do more but I’ll save it for tomorrow 🙂
Thanks Coach!
???
Did yesterday snatch work since I did the wodapalooza clean workouts yesterday
warmups done
Muscle snatch x 2 : 85/95/105/110
Power snatch x 2 : 105×2 / 115×2
2 lift off + snatch: 125/130/135×3
SAO:
Done
Aerobic Gymnastics :
Scales to 5 ring mu each round since this is a weakness
Got 3 rounds + 20 cal row + 75ft hs walk
Will post muscle ups in Facebook page!
Fun day today!
Perfect.remember to tag Travis! Hope you’re not feeling to bad after the qualifiers!
I felt pretty good today but I will see how I feel tomorrow!
Strength
A) Complete
B) 210/215/225×2/235/240/245/255
Conditioning
9:15
Wayyyyy to many breaks on the KBS today
SAO
Bamboo OH w/ 35# KBs and hand over hand with 135#
Swings, double unders and burpees are all just a pain tolerance test. Learn to embrace them! ??
?
S1
Made the aerobic work a partner version and did it with a member
S2
2 power cleans + Jerk
1-3 @ 245
4-6 @ 265
7-8 @ 285
Conditioning with heavier RPM rope
7:31
How were the last set of dubs with the heavy rope?!
This workout hurt ! Last set of dubs were tough. Had one trip up with my forerms blowing up. But that last row was the hardest part
A. Muscle Snatch: 95/135/155/175
B. Power Snatch: 185/185/195/200/205
C. SLO+Snatch: 205/215/220/225/230
D. DS Front Squat: worked up to 325
Primary Conditioning
4:56/5:48/5:53
BMUs & Front Squats: UB
T2B: 12/10/8 all sets
Push Ups: i don’t know
Push ups get you?
Lol me definitely
Its only a few…:P
I think I paced too much on front squats and push ups first couple rounds. Even though time was slower I went harder on last set. Was expecting it to be worse than it was
Primary Strength
warm up done
A. Power Clean x 2 + Power Jerk
1-3: 190#
4-6: 205#
7: 205# (should’ve done 225#, brain fart)
8: 225#
Primary Conditioning
9:11
Row: 1:56, 147
DU: 2 sets, 3 sets.
American Swings: 30-20.
Short and sweet. Secondary Strength this afternoon!
B. 78kg
C. 89kg
D. 109kg
PC: 4:14/5:20/5:13
Unbroken BMU
12-8 FS
T2b 12/10/8 and then 8/8/7/7 both sets
Push ups 10 and 6/7ish all sets
I can smell a small deload and wanted to ask since planing a vacation, is there any time off between cycles? Or it’s just deloading? If so is it possible to know the dates ? Would rather be on vacation when no workouts ✌? Thanks ??
New cycle starts on the 22nd so the next two weeks will be focused on the Qualifiers and getting your body and mind right to hit the next 8 weeks hard!
Cool, thanks Tino ! ??
Kettle bell swings overhead or eye level (american/russian)?
nvm
– warm up done
– 2 PC + 1 PJ until 265 lbs
– accessory work
– condo : 8min24. DU Unbroken. Swing 30/20 (american of course, to have Siggy as a friend ;))
– hanstand work now
Ye, you don’t want to make Siggi mad and do Russian. 😛
Proud to be an American french boy 😉
Nice one haha
A. Done
B. Up to 236#
Primary-9:38
Had more trip ups today than ever
Need to continue to work those double unders under fatigue!
Usually they are my jam but not today
same! 😛
Looks like it tripped up some others too