Primary Strength Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 = 2 reps @ 75-79% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80-84%
*Sets 5-6 = 1 rep @ 85-89%
*Sets 7-8 = 1 rep @ 90-94%
*Sets 9-10 = 1 rep @ 95+%
B.
Three sets for times of:
20/15 Calorie Row
100-Foot Sandbag Carry (150/100 lbs)
6 Sandbag Cleans
100-Foot Sandbag Carry
20/15 Calorie Row
Rest 3 minutes
Primary Conditioning Session
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 50/35 Calories of Assault Bike
Station 2 – 60 Double Unders + 30 Kettlebell Swings (32/24 kg)
Station 3 – Run 400 Meters
Station 4 – 12 Burpee Box Jump-Overs (24″/20″) + 12/9 Muscle Ups
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
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Push Press x 2 reps @ 3-RM Push Press from February 24th
B.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed
Goal is to use the same barbell for both movements – load as heavy as you can safely handle.
C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest as needed
Running Endurance Option
Twelve (12) sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace
Rowing Endurance Option
Six sets for max meters of:
3 Minutes of Rowing @ 28 s/m
Rest 60 seconds
Stay diligent about keeping your strokes per minute at 28 and focus on generating power effeciently with each stroke.
Forgot to post yesterday:
A. Front squat + jerk:
Doubles: 125/130
Singles: 134/138/142/146/150/155/157/159
Pleased with jerking 159 (6# under my max) but I took a video because it didn’t feel great, and it looks just as bad as it felt.
B.
5:01
5:09
4:47
**used 100# DBall for carries, but did 6Dball over the shoulder with a 70# in place of the cleans**
Conditioning:
Murdered me.
**All RX except scaled from 9 to 6 muscle ups
**ran 400m on curve
Session two
Front squat + jerk
135/185/195/205/215
Didn’t run into my hip impingement as much today. Hopefully that’s a good sign
Strength (conditioning?) interval
3:41-3:55-3:33
Rowed 1300-1450 first 20 and was eventually back up to that rate by the end of the second 20
Conditioning
Made it one round through and was starting to lag mentally so called it after that. Got the sandbag stuff done which was my priority today
50 cal in 2:15
60 du + 30 suitcase deadlifts 53 lbs in 2:05ish
400m ski in 1:40
12 bbjo + 3×4 muscle ups 2:15
Session one
Rowing intervals to warm up
753 1:59.5 28
760 1:58.4 28
757 1:58.8 28
757 1:58.8 29
754 1:59.3 29
772 1:56.5 29
Didn’t realize I was rowing with my damper at 3 until round 6 ?♂️
Row, bike, lift #roadto2019
A. Started at 170 and worked up to 200 which is a pr for me.
B. Done with 75. I need a 100# bag. 4:50, 5:00, 5:00
Conditioning – done but modified to 5 modified mu’s.
Jerks up to 280 felt really good surprisingly
3 sets for time felt a little slow today
Conditioning went okay as well
Strength work
Solid 3rd day of work! Time to get your body and mind right for 18.4!
A. 235×2/245×2/255/265/275/275/285/295
B. Skipped
Primary Conditioning
(Subbed 20 C2B for Kettlebell swings. Did those in in place of C2B yesterday)
-Bike: 2:30ish/2:50ish/3:00 (that was close)
-Dubs+C2Bs:1-1:20 each round
-300m Run on Assault Runner: 1:30ish/round
-12 BBJO+12 MU: 2-2:30 each round MUs: 7/5 each round
Still snowed under?
Haha no I made it out today. Was short on time today so chose to just do the EMOM. Looked fun
Session 1: Primary strength A) 240/240 (did 80% on accident lol) x 2 then 240/250/255/265/270/275/285/295 happy to get 295 today it felt pretty good! Strength accessory A) done at 225 B) done with 115 Primary strength B) subbed front rack kb walks and double kb swings x 10 with 53s because we don’t have a sandbag (I’m in Lubbock for three days at my old gym visiting) my friend and I alternated rounds and it took 19:12 Session 2: Primary conditioning Every 3 minutes done. Did 50 cal row instead of bike because no bike here. Went unbroken on muscle… Read more »
Strength Accessory
A. 5 sets Push Press x 3 (from last week)
105-125-135-145-160 (93%1rm)
B. 75#
C. 2.5 ? ?
Still hitting 90+% ??
A. Set 1/2 100kgs 3-105 4-110 5-115 6-120 7-122,5 8-125 9-127,5 10-130
B- I did, the times i don’t know
Conditioning
Everything on time but the bike kills me, no legs
If you go hard it hurts, that’s pretty normal 🙂
I played soccer with friend after I did the Strength:
Front squat + jerk
2×90-95/1×96-101-102-108-110-112,5-114-120 (100%) no misses
4’20/4’36/4’23 so fun workout with the sandbag, the second carry was ?
Best sport to play!
Solid day of work 🙂
Feel absolutely exhausted, hard to move so adapt the E3M.. Hope I’m OK for 18.4 ?
1: ”max” cal AB in 2′.. 32/32/30 ?
2: Cycling @60k, 10DL + 10PClean
3: 40cal ‘for time’s.. 1’44 for the 3 sets
4: 20 Box jump over + 10RMU unb
5: 400m run.. 1’24 for 3 sets
Now 20’ AB @recovery pace.. massage stick on quads, harmstrings, everywhere ?
Some days its ok to rest…please listen to your body and look after yourself.
Plenty of rest good food and hydration today and tomorrow!
A. 105-110-112.5-117.5-120-125-127.5-130-132.5-135kg missed the jerk on the last
B. Didn’t do my homemade sandbag has developed a hole. On that note I’m thinking of getting two sandbags lighter and heavier. What weight shall I get and any recommendations for brand (need to ship to Europe?)
C. Done only 9mu on the second round everything else rx
Did Lateral raises with 2.5kg
Stric press + hold 2 x 20kg
10-10
Rogue or Strongfit do some great bags and I would get a 150lb. and 175-200lb. 🙂
Cool I’ll look into it thanks
Session two
Openers/delt warmup/Tino snatch protocol to drill fundamentals
Snatch work
45
95
95/105/115/125 or something idk
145/155/165
170/180/190
195/205/215
215/220/225
230/235/245
No misses. Caught a couple on my heels but felt slow and controlled for the most part.
Had enough time to pick row/burpee/deadlift or bike/c2b/wb/hspu…opted to go with my weaknesses
Went aggressive on first set (1300+ on rower, cadence burpees) and then maintained those efforts while trying to increase my deadlift totals
Row: 20/20/20
Burpee: 20/20/20
Deadlifts: 9/11/15
90 mins total
Great day of work Jake. Slow and steady wins the race!
I’ve been forgetting to post.
18.3 – 6 mu into the 2nd rd. So 690 something.
A. Done.
B. 3:33, 3:29, 3:26
C. Donr. Cals were 40. Did the rest after the workout.
Nice work on 18.3 Aaron!
Since it is open season. I forgive you guys if you do Russian swings ?☺
??
With the conditioning,is it ring or bar muscle ups?
Ring unless specifically stated as bar muscle ups
Session one
Assault bike conditioning first thing in the morning:
381 calories. I think me and my short legs hurt Michael’s feelings ?
Hahaha I’m sure he will recover from the loss and come back strong