Primary Training Session
Movement Primer
Two sets of:
Depth Jump with Vertical Take-Off
x 8 reps
Rest 30 seconds between jumps; rest as needed between sets.
A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 82%
Rest 2 minutes between sets
*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:
Complete as many rounds and reps as possible in 10 minutes of:
60 Double-Unders
20 Alternating Pistols
50-Foot Handstand Walk
B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.
C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 77%
Rest 2 minutes between sets
D.
For time:
100/70 Calories of Assault Bike
40 Strict Handstand Push-Ups to 0-2″ Deficit
Time Cap = 10:00
Athlete Notes:
You know what they always say, the simpler it looks on paper, the more it usually hurts! This workout is exactly that. We want to see how well you can stay checked in on a long biking interval – and maybe even push the pace a little bit? The bike is sure to build up the lactic acid in your legs, but don’t worry, we’ll flip it all upside down with the handstand push-ups that come afterwards! This workout is actually very similar to open workout 19.3 where we saw lunges, box step-ups, and then had to flip upside down and do handstand push-ups! It’s a brilliant teeter-totter of lactic acid! A good goal for this workout is to finish the bike anywhere between 4:30-6 minutes, and then chip away at the handstand push-ups as fast as possible, hopefully in no more than 3-4 sets!
A. 185 240 275 245×5
C. 235 275 305 315 255×10
205×39 birthday squats
A) 135/175/200/180
These felt pretty good today
B) stayed at 120 to work positioning again
C) 185/210/235/200 these felt ok. Better than Mon
I had to go t a vet appt so will make up conditioning tomorrow! 🙂
Hope you had a great Friday! Thanks for everything Tino!
🐶 ❤️
Yes!! We got some good news!! 🙏🙌
A. 95/125/150/128Kg x 4
B. 75Kg
C. 130/150/170/143Kg x 10
D. Rx w/ Echo – 9:43
Echo – 4:53 🔥🦵💥🥵
SHSPU – 4/3/5/6/4/5/5/4/4
Crushed that bike!!
Thanks. I had to push it there because I knew that the SHSPU would crush me. I also wanted to see how close to 4:30 I could get.
A: 3R
B: built to 130
C: 195, 225, 250, 205
D: 14 min bc HSPU are a challenge off bike in 6
No time cap?!?!
I actually did miss it this time, meaning I read over it in error opposed to ignored it. I would have been slightly more than halfway through hspu, which is pretty much how I scaled it. I only finished for strength building.
A) 215/275/310/285×5
B) Up to 165lbs. First time snatching after my neck injury so kept it relatively light.
C) 275/315/340/305×7
D) RX 9:50. Again haven’t done much overhead stuff lately so I expected the HSPU to feel a bit rough.
Great to see you back snatching and going overhead. Be safe!
A. 2+80+10′ walk
B. Built to 85lb
C. 135/145_155/105, writing more on getting closer to partake since the knee is in the mend.
D. Holy cow! I surprised myself on the bike-6:25. Got to 25 HSPU at 10 min mark, finished all of it at 13: 01.
Have a great weekend everyone🥰
Nice work Amy!! Great to see your knee is getting back to full health.
Have a great weekend!
Gym got crushed by hurricane ida so while we are dealing with that got a home workout in..
AMRAP 10
100 Cal Bike Erg – 4:08
Max L Sit Strict Press (35) in remaining time: 77
Rest 5 Minutes
@15:00
Every 90 Seconds for 5 Sets
15 Double DB Front Squats (55)
Max Cal Bike Erg
Rest 60 Seconds between sets
82 total cals
Rest 3:30
@30:00
AMRAP 10
12 Double DB Curls (35)
12 Supinate Grip Bent Over Row (135)
5 +12
Sorry to hear that buddy. Hope you get things sorted soon and at the very least come out of the disaster with your health!
Thanks Tino we hope to be back up and running in a little over a week 🙏
AM conditioning 10’ amrap 15 cal row 9 double dumbbells strict presses 35lbs 5’ rest, then… 10’ amrap 15 cal row 9 deadlift 185lbs 9+11 and 7+8 Rounds PM normal Session Primer done A) workout 5+60 RX B) up to 80kg C) front squats 5 reps at 80-90kg 3 reps at 100-110kg 1 rep at 120-125kg 5 reps at 110kg No back squat, body and mobility wasn’t just there for it D) 2 cm deficit shspu 9:52 RX Ass bike done in 6:02 (could not push it, ~66RPM all the way), then 7-6-5-4 and 3 reps at the end and… Read more »
We hare here to challenge you 🙂
Never disappointed
A) 103/138/155/141
B) 60/67/74/80/84
C) 143/165/188/155×4 form broke down, called it after 4
D) 6:30 bike, 27 HSPU. Biggest set was 5, then 3s and 2s
Nice work Michael!
Primer Done
A. 200/265/300/270×5 then 4+28 Rx
B. 135/155/175/185/205
C. 270/310/350/295×10
D. 7:12/25 S. HSPU not great…
Feeling more like yourself?
Primer done
A. 85-112.5-130-117.5kg
B. 50-60-70-80-90kg
C. 112.5-130-145-122.5kg
D. 7:51 (bike 5:05, lost bit of muscle endurance on hspu due to few niggles but should only get better)
It’ll be back soon, lets keep you healthy and training!
✅ Vertical depth jumps (love these!)
A) ✅
B) ✅
C) ✅
D) ✅ 32 HSPU at time cap (used rower for cals w/no assault bike at home… strict HSPU sets were ~3 at a time… need to work on these more to improve the volume I can cycle at a time 😣)
^ Pedro’s wifey
Lets get on some HSPU work!! Accumulate some lower volume each day.
Nice work on getting so close to finishing that final workout!!! I’m excited to see how I do with this… the push ups are not my string point but I definitely don’t see myself doing as well as you🤣