Session One
Gymnastics Skills Warm-Up
Two sets of:
10 Kipping Pull-Ups on Rings
Rest as needed
followed by…
Five sets of:
Speed Swings x 5 reps
Rest as needed
A.
For max reps:
90 seconds of Strict Handstand Push-Ups to a 6″/4″ Deficit
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups to a 4″/2″ Deficit
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
C.
Two sets of:
Overhead Yoke Carry x 50 Feet
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls
x 100 Feet
Rest 2-3 minutes
Session Two
A.
Take 15-20 minutes to build to today’s 2-RM Clean & Jerk
The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
Then. . .
Three sets of:
Clean & Jerk x 1 rep @ 100% of today’s 2-RM
Rest as needed
B.
Front Squat
*Set 1 – 5 reps @ 60-65%
*Set 2 – 5 reps @ 70-75%
*Set 3 – 5 reps @ 75-80%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
Rest 2-3 minutes between sets
C.
Complete rounds of 30, 20 and 10 reps of:
75/55 lb Thruster
Calories of Rowing on Concept 2 Erg
D.
Gymnastics Core Work
60 Second Bottom Balance Complex
50 Elbow Jacks
Was pretty smoked before even heading in to the gym today. Did the C&J portion and failed on the last single, In a bad way. Mentally after that I wanted to take off but I just did some light barbell cycling Emoms and rowed for twenty minutes. The past few training days I’ve been going hard so it was no surprise today. This day is gone and I’m ready to get some laps in tomorrow and watch the announcement. Get some good rest everyone.
Hope you are feeling rested when Friday rolls around!
Yes I will be more than ready. Gonna go check out this cryotherapy and the normatec.
Session 1
Gymnastics complete
A: 14,11,10
B: 5@285,3@310,1@330
5@310,3@330,1@350. Went with the lighter
percentages.
C: complete
Session 2
A: 275#
3×1@275#
B:5@220,5@255,5@275,4@290,3@310
C: 5:08 Rx’d. I needed to push that first row harder. Happy with the effort though.
D: complete
Glad I am not the only one feeing beat up. I will try the Epsom salt bath as well. Looking forward to 16.3!
Solid time Erik!
Session 1.
Warm up done
Speed swings done
HSPU: 8/6/8
BS done, hit all percentages.
No sled or yoke.
Session 2.
C&J: 225, missed twice the second jerk at 245. Really tired today for this second session.
FS, done. Didn’t hit all reps and percentages.
Metcon: 7:29. Really happy with my score, pushed myself through. Th: 30-15/5-10 paces myself on the row to maintain rhythm in sets of 30 and 20. Gave it all on last 10. Really hoping for this 2 movements are a open workout.
Still recovering to the gymnastics!
Session 2
A. 280 +5lbs PR
Struggled with the 3 reps at 100%
B. 240, 280, 295, 305, 325
C. 6:49. Did assault bike for calories. Need to bike more.
D. Done minus the L-sit lifts
Session 1
A. 12, 7, 5
B. 300,320, 340, 320, 340, 365. Stayed with lower percentages.
Session two
A. 280. Power cleaned up to 245, cleaned 265 once and then went for 280. Trap isn’t quite ready to go for multiple heavy attempts
Did two of the three singles and then shut it down
B. Dnd. Did Monday’s front squats yesterday and trap sore.
C. 5:04 could have pushed the tempo on 20 thrusters and probably the row. I’m probably one of the few who will be excited if (when) 15.5 is repeated
D. Done
More Cleans!! Well it is possible so maybe youll get lucky and 15.5 will show up again!
A) SHSPU: 17/12/10
B) Skipped. Quads and knees aren’t feeling too hot right now.
C) Done
A) Did some snatch work. Five reps Power snatch EMOM at 165/175/185/195/205
B) Skipped.
C) 5:50. Had to completely stop in the middle of the workout to unwrap my knee wraps. Circulation was completely cut off. Added about another 40-45 seconds. Was shooting for sub 5:00.
D) Done
Combined sessions
HSPU: 9/9/8 pretty poor, I know, but so much improved in the past two months
Back squats: based off 450. Felt good without a belt
Clean and jerks: up to 285, then 285 for the 3×1. My Squat clean is garbage, weak.
Front squats: skipped
Metcon: 5:08
Wanted to keep the row at 1,500+ calories per hour. Accomplished that
Thrusters unbroken but pretty slow I think. They burned but when I tried to go fast the burn became unsustainable. I need to improve speed on these. Mental toughness mostly I suppose.
Is it okay to take FS from floor if the weights are within our range? I need to work on my squat clean coming off this injury
As long as the pulling volume does not add up on you and you can still hit the percentages then it is fine to do that.
Combined Both Sessions Today: A. Did a workout with class yesterday, so my arms were absolutely toasted today… Had someone spot me for the deficits so that I could still get the work in without compromising the requirement. 15/10/5 (last set was RX) A. Due to the class being conducted while I was training, I didn’t have access to a squat rack so I went to the C&J. Got 175#, then used that for the 100%x3 B. 125×5/145×5/155×5/165×3/165×3 (Legs felt strong today at 155#! Upper body… not so much. Maintaining that upright rack is my biggest struggle still. Obviously I… Read more »
Session 1:
A)
8″: 16
4″: 9
0″: 10
B)
315/330/365
330/365/385
C) do later
Session one
A. 9/9/8 failed rep 9 as time ran out 🙁
B. Kept to lower ends of percentages but hit every set! Including 85% which has not been done since sept.
Have to go eat dinner before it closes. Will do C. When I come back tonight
Same on the hspu!
Session 2
Snatch work..?
B. Front squats off 400
245×5, 280×5, 300×5, 320×4, 340×1 no belt
C. 4:35 – I’m dying.
Solid time today Brady! How is everything feeling going into Friday?
Thanks Hunter. Knee is still weird. And shoulders are cooked. Been really listening to the body though. I’ll swim tomorrow. I’ll be good to go.
AM session
Just lightly assault biked and stretched this morning. Feeling very stiff and tight. The intensity of the open workouts is making it a little harder to recover. Sounds like I’m getting older lol
PM session
Clean and Jerk – 305
HSPU done – had to kip the deficit and did strict on the floor
Row/Thruster
5:40
Accidentally did this backwards too.
Really didn’t push it but feeling a lot more loose after
Definitely feeling the intensity wear on me too, gotta keep pushing!
It’s like I recover right in time to hit the next open workout. You’re doing Great bro. Stay aggressive. I just have to hope the hspu workout is something that won’t drop me too far.
Session I
Warmup done
HSPU: 9-9-9
BS: 305-325-345-325-345-365
Strongman: skip
Session II
2RM 305 (-10), happy considering how beat up I am…3/3 on drop sets
FS: 235-265-285-305-325, lower percentages
Metcon: 5:05 ub
Core: done
M/21/175/SouthCen
Epsom salt bath! If you have a compex or normatec that would be ideal!
Dude, me too!! I barely had any energy yesterday. I tried to workout, and ended up just stopping and then went to sleep for like 9 hours. That workout was crushing!
It wrecked me both times I did it!
Ummmm…. Hey T!!! ???
Oh heyyyy!!!
Magnesium sulfate!!! Get the water as hot as you can take it for 20 minutes. How’s life man?
Gymnastics done SHSPU: 2 at 4″ deficiet/5 at 2″ deficit/4 normal ones. Wasn’t feeling it with this today. A. Back Squat done from 225#. Went about 8# heavier on last set cause I was feeling good. I then did 30-20-10 of Cals/Thrusters: 7:26. Thrusters UB. Yoke carry: Used my made up yoke, felt good. Sled pull: used 90#. Lost grip last 20′ or so. Midline work: Done. Session 2: Done 1 hour after first session. Hit 160# for 2 with a drop in between (is that ok?). Second rep was definitely rougher looking than the first but overall felt stronger.… Read more »
Have a blast skiing!!!
PM
A. Built up to 295 x 2; then 3 x 1 at 295
B. 225 x 5; 245 x 5; shut it down early legs are toasty after this morning already
C. 5:11
D. done
Shoulders were toast today. After fighting through those hspu last night, I felt it today.
I. Gymnastics warm up- done
A. Hspu: 2/4/7- still staying narrow and within the open/regionals standards for everything.
B. Clean and Jerk: did technique work at 145 today.
C. Metcon: 7:04- all thrusters UB, round of 20 cal on rower needed to be quicker
D. Strongman: done with a heavy back rack carry instead of OH to give my shoulders a break.
E. Back Squats: 195/215/225/215/235/250
Lots of food and recovery the rest of the day. Feeling a little beat.
Ye those handstand push-ups took a long…long time 🙂
A very, very long time….. I just figured it had to happen sometime and last night was that time. Four inches to conquer! LOL
AM:
Gymnastics stuff ✔️
A. Back squats done based on 415
B. HSPU 9.7.7
Session 2:
A. Clean and jerks 275×2, 4 singles at 275
B. Thrusters/rowing 4:52
Front squats later
Smoking fast Noah. The old man still has it!
A. 11/8/20
B. based off of 275. Higher end of percentage. Felt heavy today but got it done.
C. Skip
Session twos work was combined with session one.
A. Clean and jerk doubles to 180. Then three singles at this weight.
B. Front squats done. Based off of 255
C. Done RX. 6:35
D. Core done
Good day
Session 1
Warm up done
A. 14-11-9
B. Off 450. No belt felt good.