Primary Training Session
Movement Primer
One set of:
Depth Jump with Horizontal Take-Off x 8 reps
Rest 60 seconds, and then. . .
Five sets at 90+% effort of:
20-30 Meters Sprint on Assault Runner*
Rest 60 seconds
*If you do not have access to an Assault Runner please perform a 10-12 second sprint on a Bike Erg or Assault Bike.
A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 3 reps @ 85-90%
Rest 2 minutes between sets
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 80-85%
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:
Every 4 minutes, for 16 minutes (4 sets) for times of:
300/250 Meter Row
60 Double-Unders or 40 Drag Rope Double-Unders
6-8 Strict Handstand Push-Ups to 0-2″ Deficit
6 Bar Muscle-Ups
D.
Complete reps of 3, 6, 9, 12 & 15 for time of:
Thrusters (135/95 lbs)
Burpee Box Jump-Overs (24”/20”)
Time Cap = 12:00
Athlete Notes:
All GO in today’s workout! This is meant to be fast, and we want to see how well you handle a moderate load on the barbell when your heart rate is up and your legs are burning! The thruster weight should be something that you could do the 15 reps in 1-2 sets when fresh. We want the intensity to be HIGH on this, so having to do 3-4 sets to get through the 12 or 15 reps would defeat the purpose. Ascending reps are always a fun challenge so find ways to stay checked in even knowing that you’ve got more reps to do the next time you return to a station!
On a tue
A. 102,5/132,5/152,5/135kg
B. 80/82,5/85/87,5/90kg
C. 135/152,5/172,5/152,5kg
D. 45kg bar, 8.09 👍💪
✅ Depth jumps prep
A) ✅ got 3 in @175# (85%)
B) ✅ Used 95# (80%)
C) ✅ stoked I hit 5@175# (80%)
D) ✅ damn 🔥 (did 85# thrusters for shoulder and strength) 9:25 … I could feel all the Labor Day bad food life choices on this one 😂
^Pedro’s wifey
…but I bet it was a good Labor Day 🙂
A. 185 240 275 255×3
C. 245 275 305 315 325 285×5
D. Did burpees over bar and 135
8:38
✅
A) 135/185/200/185 these felt solid today
B) 120 felt good here
C) 185/219/235/210 these are feeling better
D) 7:57 RX
Thanks Tino! Hope your weeks off to a great start!!
Great work going sub 8!
A. Done
B. 210
C.w. 60 du’s
3:11/3:02/2:59/3:01
D.9:46
Nice work Ismael!
Primer : done
A. 345/325/365/345
B. 165 lbs
C. 2:57/2:52/2:54/3:32
I failed in my breathing and can’t push in the last set
D. 11:11
Remember to breathe 🙂
A. 95/135/140/133Kg
B. 65/65/70/70/72Kg
C. 130/150/170/155Kg
D. Rx – 8:21
Thruster UB for 3,6,9,12 then 8/7.
BBJO – A bit conservative here. Tried not to let my HR spike. Probably could’ve gone a bit faster and gotten under 8’.
Pace the 3/6/9 push the 12 and survive the 15 🔥🌶
I like that strategy. 3/6/9 felt pretty smooth and I definitely had enough going into 12. Even 15 felt decent. Definitely sub 8 next time.
Primer done
A: 145, 185, 215, 195
B: 125
C: did alternative used all interval time
D: I finished just under 12 minutes!!!! Can’t believe it huge progress. I thought it would take me 20 minutes…(of course I would have stopped at 12 minutes programmers).
Yeah!!! Love seeing your hard work pay off! Keep it up!
A. 105/135/150/140
B. Worked at 80lbs, goal was 85 but my firm was of a bit with this complex.
C. 135/155/165/150
D. Did 5 rounds, 4:30/4:10/4:11/4:10/4:10
Oh a nice bonus round!
Primer with bike erg sprints
A) 100-110-125-115kg
B) 70-75-80-80-80kg done, no fail
C) 105-120-135-125kg for the back squat
2:25
2:16
2:18
2:21
No deficit shspu and 60 du, rest RX
D) RX 9’
Couldn’t push this part, but still tried to finish somehow.
Body felt super tight and tired today, hopefully tomorrow will be better. I really should buy that weightlifting belt tho, missing it a lot…
Hey, if the belt help, get the belt!
Primer done
A: 195/ 265/ 295/ 295
B: 165 all sets
C: 255/ 295/ 325/325
D: cap+ 3
I had covid so I was gane for 2 weeks
Today all feels too heavy
A nice, big dinner and hopefully tuesday feels good!
A) 210/275/310/295×3
B) All sets at 175(81%). I felt that I was moving very well here so I wanted to stay and focus on consistency.
C) 275/315/340 (86%)/315×5
D) RX 8:34
Focused on moving well on the thrusters rather than just ripping through them and I think it actually helped my time
Love seeing you move well and feel good! Solid start to the week!
A. Snatch pulls from pads
B. Every 4 Minutes for 16 minutes (4 sets)
300 meter row
20 deficit push ups on dumbbells
10 burpee dumbbell bent over row (55s)
2:36/2:43/2:40/2:43
C. For time
3,6,9,12,15
Front squats (135)
Bar facing burpees (elevated bar on pads)
6:14
Still have to improvise a bit at the home gym.. may be able to do a little more tomorrow at the gym but we will see!
Hows things out there?
Coming along if all things go perfect we will be able to reopen by next Monday 🤞 most of the equipment is all good. A couple rower screens got damaged but that’s an easy fix the big thing is the floors and the turf all had to go
Good to hear buddy! Hope things are back to normal soon!
Primer Done
A. 200/265/300/285×3
B. 195
C. 2:45/2:56/2:51/2:59 Rx (3 rounds of unbroken BMU). No BS today.
D. 9:18 Rx (Thrusters 3/6/9/9+3/10+5)
Solid work staying consistent on the part C intervals
Who’s all planning on doing the WZA qualifiers in October? If there’s enough of you hitting them then we will incorporate the workouts into the program!
Primer done
A. 85-112.5-130-122.5kg
B. 85-87.5-90-92.5-95kg
C. 112.5-130-145-130kg
D. 9:22 (3/6/9 ub then 6-6 and 5-5-5)
Shoulder handled the 135lb bar well!
Shoulder did but not the lungs 🔥
That combo will always be 🔥🌶😷