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
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Five sets of:
Halting Clean Deadlift + Power Clean @ 75%
Rest as needed
C.
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets) of:
Power Jerk + Split Jerk @ 75-85%
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets) of:
Split Jerk x 1 rep @ 90%
Primary Conditioning Session
A.
For time:
21 Calories of Assault Bike
9 Sandbag Cleans (150-200/100-150 lbs)
15 Calories of Assault Bike
7 Sandbag Cleans
9 Calories of Assault Bike
5 Sandbag Cleans
When the running clock reaches 10:00…
B.
Complete rounds of 21, 15 and 9 reps for time of:
Assault Bike (Calories)
Bearhug Sandbag Squats (150-200/100-150 lbs)
(If you do not have access to a sandbag perform 21-15-9 reps of 70/50 lb Alternating Dumbbell Snatches for part A, and 21-15-9 reps of 70/50 lb Dumbbell Front Squats for part B – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.)
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
Three sets of:
Single Arm Dumbbell Overhead Carry x 100 Feet Each Arm
Rest 60 seconds
Kettlebell Front Rack Hold x 60 seconds
Rest as needed
Aerobic/Gymnastics Skills Option
Every 6 minutes, for 30 minutes (5 sets) of:
2 Legless Rope Climbs (15′)
200 Meter Run
8 Bar Muscle-Ups
200 Meter Run
First Day back after two weeks
Strength
A. Done
B. 110kg
C. 40 / 100 / 110kg (can’t split so powered everything)
Conditioning
4m30s + 6m05s
(150lbs)
Hope your groin is getting better.
A✔️
B 185
C 185/205
Conditioning 5:47/6:01 @ 100#
S/a ✔️
What a busy few weeks. Happy to be getting back into a routine
I bet you’ve been busy!
Primary strength
A. Done
B. Done @67,5kg
C. Tall jerks @15kg
Power+plit @75kg
Split @83kg
Primary conditioning
8:56/9:23 with 55kg Sandbag (almost bodyweight ?☠️)
Awesome job using the 55kg Sandbag!!!
Cleans 225-235-245-255-265
Jerks – 255-265-275-285. singles @305
Condition – 4:30 (150 sandbag) – 5:38 (150 sandbag) squats 8-7-6. 5-5-5. 9 – 15 cal bike was a grind boys
You can do those Sandbag Squats unbroken 🙂
Strength
Comp blog snatches as i am transitioning this week
Conditioning
5:25 with 50# db snatches
7:03 with 100# sandbag sq
Accessory
50# db
25-35# kbs
Then comp blog accessory
Yeah! Pumped to see you making the switch over!!
B. Done at 115
C. 65-75/155/ran out of time
Strength Accessory
Done @44/35
Conditioning
Borrowed a little somethin I found on IG today. I need the core work 🙂
5rft
30 sit-ups
20 burpees
10 clusters @20
22:48
(Slow sit-ups focusing on a few things for the diastasis)
Be smart with your core work. I’m sure you’re way more knowledgeable than me but I’ve heard you need to be extremely careful post pregnancy.
I’m working with a PT on everything core related to be sure I’m healing properly, thank you though. I appreciate it.
A. Done
B. 245lbs
C. 135 for all sets
255-265 (from the floor)
285 for all reps at 90%
Aerobic gymnastics
2:25/2:26/2:25/2:27/2:32
Strength accessory
Done
Good to see you back posting dude. Its been a minute!
Yeah, ive been working hard, just been lazy about posting. Haha
Primary strength
A) done
B) done at 225 felt fast
C) 135/140 tall jerks
225 for all sets of power + split
275 for 90% felt heavy today but still got good reps in
Strength accessory
A) done with 90lbs for carries and 44lb kbs for front rack holds
Finished with some bro sesh stuff with friends. Fun day today. I started a new full time job so I’ll have to adjust training later in the day but I’ll still be able to get it all in!
Congrats on the new job! What will you be doing now?
I’m an instructional assistant for pe at an elementary school, it’s a lot of fun but those kids can wear you out haha
Nice! I bet! I only have only one and the weekends tire me out more than Work does during the week! ?
Yeah it’s fun working with them but definitely tiring haha
Every 10 minutes, for 30 minutes (3 sets) of:
100 Double-Unders
100 Calories of Assault Bike
1 – 9:00
2 – 9:12
3 – 9:02
Held between 58-65 RPM on the bike
Used a weighted rope for DUs. All unbroken and took about a minute each time. I use a RPM Scout rope so it’s not super heavy but it’s taxing on the grip.
Good to see you mixing it up with the scout rope. Now to get those 100 calories closer to 5 minutes 🙂
Ha…I’m working on it
Clean DL + Power Clean at 165lbs
Tall Jerks: 85, 115
Power + Split: 190, 195, 200, 205
Splits: 215, 225×3
SA DB Oh carry at 50lbs
16kg KB for 60 second hold
Conditioning: 5:40 (maintained my goal of RPMs on the AB), 7:32 (major AB drop off, legs burned up), done at 100lbs and on nine toes! ?
Good to see you’re mentally ready to start pushing a little again. Nice work!
The exact same thing happened to me. My legs forgot how to work. ?♀️
Conditioning:
5:22 (150# Dball)
6:19 (150# Sandbag Log)
Going to try to get after yesterday’s bike conditioning.
All the conditioning today!
A. Done
B. 225×5
C. 135×2
235/245/255/265
285/285/miss/285
Conditioning:
A. 8:59. I have never done 150# sandbag cleans in a workout so being able to do 21 in a workout today was awesome! Bike I surprisngly can push faster now.
B. 6:11. Ouch to the legs. Did 13,8 first set of squats, and 15 and 9 UB.
Strength:
55×3 for the DB OH
35’s for the holds
Aerobic Gymnastics:
3:08/3:03/3:08/3:17/3:17 Climbs were fast, and all sets of bar MU were UB. made my legs feel a ton better!
Throwing that 150 around like it’s nothing! Getting strong! Now you just gotta trust that strength!
A. done
B.105kg
C. 60-70kg
100-105-110-115kg
125-130-130-135kg (main focus was form, 135kg is 90%)
conditioning
A. 6:20 with 150lbs
6:49 with 150lbs
Strength accessory
walks done with 32kg kettlebell
hold with 2x32kg
pm session
aerobic/gymnastic
3:28, 3:32, 3:29, 3:34, 3:35
rope climbs to 12″ from seated
bar mu 5/3
B)#147 HLT CL + PWR CL
C)#85 Tall jerks
#145/155/165/165 PWR + SPLIT
#175/175/185/185 SPLIT
Primary Conditioning
5:42
7:41 (anddddd Squats are harder than cleans #100 bag)
Just need to continue to get those legs stronger 🙂
S1 A ✅ B High Hang: 165/175/185 Hang: 195/205/215 2 Pos: 220×2/225×2/230×2 but missed behind on below the knee for both. These are tough C EMOM @ 240: only 4 perfect reps. Missed the first one. Completely. Other 5 had a small step forward. Front Squats: Triples: 325/330 Doubles: 340/345 Singles: 356/365x Front Squats either feel light or super heavy. Today they felt super heavy. Primary Conditioning 10:42 Rx T2B: 15/10 each round Thrusters: unbroken Burpees: progessively slow each round Was on pace for sub 10 until those last set of burpees which took almost 2 minutes S2 Assault Bike… Read more »
HTFU on those burpees, you’re never going to fail one!! 🙂
Yea I’ll try to tell myself that next time ??♂️
Strength Accessory
55# DB, 35# KBs
Modified Murph
2700m outdoor run
Then, 10 rounds of
5 Pull ups
10 Push Ups
15 Airsquats
Then,
2700m outdoor run
20# vest.
Didn’t time myself. Just need a break from the weights for a bit.
Dude please let your body recover, this doesn’t look like a “break”be smart!
Strength Acc. As Warm Up OH Carry 50-60-70lbs Dbl KB 24kg each. Gym/Aerobic Legless around 25iah seconds, Bar Mu all unbroken. 3:07 (15 cal Bike instead) 2:54 (200m Row) 3:08 (Bike) 2:56 (Row) 3:06 (Bike) Knee/Calf is a bit off from the weekend so Chiro says no jumping, running, squatting for a few days. B) done at 255lbs, a bit lighter for my knee. Should be about 275ish C) pause jerk x 4, 95-135 1+1 Jerks. 185-225-255-255 Felt a bit jarring on the knee so left it there. Conditioning A: 4:56 – Happy with this as the grunt work isn’t… Read more »
Calf and knee aside this was a good day! Good adjustments to make sure it gets better. Hope you’re back to 100% soon??
A. 135 for clean complex
B. Tall Jerks: 85/95#
Power Jerk + Split Jerk: 155# x 2/160/155. Went back to 155 cause i didn’t like my catch for power jerk.
Split Jerk x 1: 186# x 4 sets.
Primary conditioning: 8:38/125# bag. 8:48, 125#. It’s a 150# bag but only filled to 125#…not idea. This was tough–haven’t used the sandbag in awhile so I wanted to do this.
Nice job using the 125 sandbag! ?
A : done
B : power clean : 65 kg
C : 3 tall jerk : 35/40 kg
1 power jerk +1 jerk : 65 kg
1 jerk : 75 kg
D : 21-9-15-7-9-5 : 7:40 ( rouge bike) so heavy today (45 kg/ 100 lb sandbag )
– 21-15-9 bike + squat ( Sandbag 45 kg ) 7:10
Overhead walk 22,5 kg
Kb hold ( 2 x 16 kg kb)
Primary Strength Session
A. Done
B. 235#
C. TJ – 135# / PJ+SJ – 245,255,265,275# / SJ – 295#
Primary Conditioning Option
A. 150# – 5:02
B. 150# – 6:03
Strength Accessory Option
50# DB – went slow to spend time under tension
35# KBs