Primary Training Session
Get Moving || Warm-Up
Three sets of:
15/10 Calorie Row
30 Banded Hamstring Curls
20 Alternating Leg V-Ups
100 Foot Double Kettlebell Front Rack Carry
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 reps @ 85%
Rest as needed
followed by …
Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat x 1 rep @ 90% @ 30X1
B.
Five sets of:
2 Hang Cleans Below the Knee + 1 Clean @ 70-80% of 1-RM Clean
Rest 2 minutes
Followed by…
Five sets of:
Clean + 2 Front Squats + Hang Clean
Rest 2 minutes
(Begin your first set at 70% and build)
C.
Three sets of:
600/500 Meter Row
30 Chest to Bar Pull-Ups
15 Double Kettlebell Front Squats (70/53 lbs)
Rest 3 minutes between sets
D.
Accumulate 3 minutes in a Chinese Plank Hold
Athlete Notes:
We’ve got some more repeats on the menu for today. For this session, we want you going as hard as you can on that first set. Let’s set a blazing time, then see if you can recover in the three minutes. Hit the 600 at your 1-2k pace, hit the 30 chest to bar or your modification in 1-2 sets, then grab those kettlebells and go unbroken. Get some breaths of air, shake out your arms and legs, and hit the next set hard. We want to see where that dropoff occurs.
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Warmup done
A. Done as BS b/c of wrist
125/143/163/172.5Kg for 5×1
B. Skipped cleans did chest, shoulder, and back work
C. Rx – 4:03/4:36/4:53
Rows – ~2:00 each time
C2B – 15/15 each rnd
KBFS – slow and steady; UB each time
Got slower in transition; picking up KB was a mental challenge for sure.
D. Done
50th birthday today. Happy to be able to somewhat hang with all you young folks. Been following this blog for 10 years now and it has kept me feeling young and somewhat strong. Thanks team.
Happy birthday! So glad to hear things are feeling good. I hope you have a great weekend
Went to the city the check out a new Crossfit place, it was definitely a great one. Unfortunately little too far, we’ll see. It’s 50’ with a bike.
Did a partner wod during the class, but it was more like a warm up, so finished with an another wod
EMOM 20’
1: 6-8 bar mu
2: 10 push jerk 60kg
3: 15 t2b
4: 18 cal bike erg
Maybe its something you could do every once in a while
A1. Front Squat (off 265#): 175×5, 200×3, 225#x1
A2. Front Squat @ 30X1: 240#x1x5
B1. 2 HC below knee + 1 Clean: 155, 160, 165, 170(f), 170#
B2. 1 Clean + 2 FS + 1 HC: 155, 160, 165, 170#, 175(f)
C. 2 of 3 sets done. 3:51, 3:54. 500 m row, 20 Pull-ups, 10 Double KB FS @ 53#. Those heavy KB Squats tho ????
A. 115/130/150, then 5×1@160
B. 2HCL +CL- built to 115
CL +2 FSQT+ HCL- started at 100 built to 115.
Starting to feel a lot more confidence in these complexes and my hang technique is finally feeling good to where I’m no longer using most of my upper body in my extension- more legs- who knew????
C. Used 30lb DBs- 6:22/5:38/4:51.
Love to hear that!
A. 235/275/305
325
B.
Did part c first and biceps was definitely tired
Just built to heavy clean + front squat + hang clean
275
C. RX
3:43/4:16/4:26
C2b: unbroken/21-9/25-5
Definitely most chest to bars I’ve done in months but was happy to hit first set unbroken
D. Don
Great stuff!