Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Five sets of:
Power Clean + Clean @ 70-75%
Rest as needed
C.
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Primary Conditioning Session
Every 6 minutes, for 36 minutes (6 sets):
20/15 Calorie Assault Bike
15 Dumbbell Front Squats* (55/35 lb DBs)
200 Meter Sled Sprint (unloaded)*
*Back head of dumbbell on shoulder, elbows should be facing the floor.
*If you do not have access to a sled perform a 500 meter row.
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
Four sets of:
Overhead Kettlebell Carry x 100 Feet
Rest 60 seconds
Banded Pull-Aparts x 25 reps
Rest 60 seconds
Aerobic/Gymnastics Skills Option
Five sets of:
800 Meter Run
10/7 Muscle Ups
10 Ring Dips
Rest 60 seconds
Hiiiiii!!!! Went on a little trip to Rhode Island last thurdsay-monday! I trained Friday & Saturday but missed Monday due to flight delays. (sleep was so off, taking redeyes & up at 4 am ect.). So I’ve been playing catch-up all week. But DAMN!! Tues & Wednesday training was realllly tough! I was only able to complete 2 rounds under 6 mins of the bike/squat/sled wod. Finished all 6 rounds at 44 something (also was had to stop once to help a member). – Gymnastics endurance, 36:32. Strength good… Wednesdays training: -Strength was good -Conditioning EMOM:I hit the 1st round… Read more »
A. Done (only did #10KB since first time giving it a whirl and feeling it out)
B. 185#
C1. 95#
C2. 95#
C3. 130#
Strength
A. Done
B. 100 / 110 / 115 / 117.5 / 117.5kg
C. Sandbag Carry 100ft + DB Bent Over Rows
Conditioning
3:15 / 3:27 / 3:38 / 3:38 / 3:31 / 3:36
Used the rower due to noise complaints
B. 90kg
C 50-60
50-60
S jerk 80-85-88-92-92
PCS 3 rounds with row
4:00
4:10
4:15
What load should I put on this sled?
200 Meter Sled Sprint (unloaded)*
45lb has plate
Thanks Tino
A: done B: 90 kg C: 80 kg
Instead of the PCS i did the scaled version of the aeroboc/gymnastic with 5 bar MU and 5 dips.. took me about 35-36 minutes
Morning
Gymnastic Aerobic Piece
4:20 (10mu 10dip ub) – 5:08 (7/3 mu into 10ub dip) – 5:20 (6/4 Mu 10ub dip) – 5:47 (5/3/2mu 10 ub dip) – 6:02 (4/3/2/1mu 10 ub dip) Hands are raw af!
Afternoon
A) Done
B) 235-240-245-250-255
C) 95/115 both
Jerks @215-225-235-245-255
D) 4:23-4:43-4:56-5:08 AB Squats no problem. Sled game is pathetic boys
Evening
E) Done. Dual 53 KBs. Purple Band
A. Done B. 205/210/215/220/225 C.95/115 95/95 205/215/220/225/235 Strength: 53# for carries Aerobic Gymnastics: So I took out the aerobic haha. I started with 10 MU and 5 Dips and realized I couldn’t keep that up so I did 5 and 5. Conditioning: 2:52/2:58/3:20/3:23/3:20/3:43 I wish I wasn’t sick last week cause I would love to be at full strength to do this! It’s everything I suck at! I scaled the bike to 15 cal after two rounds. Squats to 12 for three rounds and 10 for rest. 100m sled push to keep the sprint w/74# sled. Hated my life on… Read more »
The positive thing is you’re able to train hard this week. You’re strength will come back in no time! Keep up the good work!
A. done. I forgot to write the windmills up on the whiteboard tho. oops 😛 B. Sets 1-3 at 195#. Sets 4-5 at 200# C. Kept this very very light to get my feet correct- I put my knee under my hip as directed and was filming them… but my camera died. Jerk Balances- 75# Tall Jerks 75# Split Jerks- I went up to 135# and they felt solid. Much better than last week, though 40# lighter. D. Ran out of time because class WOD started, but completed 5 rounds RX. Finally feeling better on the bike. Averaged 90 seconds… Read more »
Solid day dude. Great to see those jerks are getting better and your work on the assault bike is paying off!
Thanks! I also talked to Jenn last night and started taking some of her tips… made today much easier!!!
Awesome!
Primary Strength Session
A. Done
B. 235#
C. JB – 135# / TJ – 135# / SJ – 225#
Primary Conditioning Option
1st set RX: 4:20
I knew I wouldn’t be able to recovery enough to keep this pace so I decided to scale the rest at 15-10-100
2:45, 2,32, 2:45, 2:39, 2:39
I probably should’ve kept the front squats at 15 reps. I started moving fast through those.
Strength Accessory Option
Done. 44# KBs
Good call Steve. Kept those sets super consistent.
S1
Aerobic work
All under 5:30
S2
5 sets
Power Clean + Clean
265 lbs
5 sets
Split Jerk x 3
265 lbs
Conditioning with the sled
2:53
3:10
3:15
3:25
3:42
3:38
This hurt. I’m going to be useless tomorrow. This should have been Wednesday’s workout lol
Agreed! If there is BBJOs tomorrow….. Pray for our shins
Somebody is going down !
“Every minute, on the minute, for 21 minutes (7 sets) of:
Minute 1: 200 Meter Run (Assault Runner if Possible)
Minute 2: 6 Burpee Box Overs (48″”/36″”)*
Minute 3: 7 Bar Muscle-Ups
*You may use your hands on Burpee Box Overs. Be safe, if its too risky to set up perform 10 Burpee Box Jump-Overs (24″”/20″”)”
You’re welcome
Ha ! I love it. My hands, after the 50 muscle ups today do not love it.
A. Done
B. 255/265/265/275/275
C. 235/245/255/265/265
SAO – done
Primary cond. w/sled
3:10, 3:08, 3:18, 3:31, 3:21, 3:30
Only a 20 second drop off! Great work!
Strength
A) Complete
B) 205×3/220×2
C) Balance & Tall @ 95
Jerks @ 195×2/210×2/225
Primary Conditioning
(With rowing option)
3:42/3:58/4:01/4:15/4:26/4:38
A. done
B. 235/240/245/250/255
C. 215/225/235/245/255 felt really good here, today.
Solid day of lifting dude!
yeah. I had nothing for the metcons today, though. Took the rest of the day off and Ill hit it hard tomorrow
Primary strength:
A. Done
B. Power clean + clean @110
C. Jerk balances @65
Tall jerks @65
Split jerk triples @125
Another solid day 🙂
Two great days of training!
A. done
B. 100kg (70%)
C. jerk balance 40-60kg
tall jerk 60kg
Jerk 100kg (65%)
conditioning
did it with row, does anyone else feels like we should be wearing shoulder pads fro these …
3:43, 3:49, 3:45, 3:48, 3:48, 3:50
Strength accessory
done with 32kg kettlebells and did 60 metres
Will catch up on the gymnastic on Thursday. I’m on holiday from friday for week and half.
Good to see you taking some time off. Will you be going on vacation?
Yes 9 says in Scotish Highlands for some nice walks ?
Primary strength
A) done
B) went 210/210/225/225/225 these felt really good today
C) 125/145 jerk balance
115/125 tall jerks
195/205/215/225/225 split jerks
Strength accessory
Done 80lbs for oh carries
Primary conditioning
3:52/3:56/4:35/4:45/4:45/4:57 this took my soul today haha wow that was a good one I’m glad I had friends to suffer with me on this
Great to see you have a crew training with you, you went out hot on those first two!
Great day of work!
Yeah I did haha crashed and burned but at least I learned
Haha don’t worry man, I went out the gate hot too ? times are pretty similar
Yeah I didn’t think that I was going to fast and then that 3rd round came and that was the end of my legs
AM.
Primary Conditioning.
3:23 / 3:30 / 3:33 / 3:51 / 3:51 / 3:40
With Row… my box broke my sled ?
PM.
Primary Strength
A. Done
B. 105kg
C. 105kg
Aerobic Skills Options
5:16 / 5:24 / 5:27 / 5:23
Unbroken reps. Got some loose skin after the 4th so stopped.
Regarding on Split Jerks for reps. I have jerk blocks available to me sometimes. Should
I do 3 fast singles or still continue with 3 unbroken?
✌
You can reset after each jerk using the blocks. This is the ideal set up we would like athletes to use.
I hope you guys get a sled again soon!!
Morning session
Primary conditioning
Major weakness alert ?
4:00/4:44/4:30/5:50/XX/>6:00
In the 5th round I skipped the AB and FSQ and only did the sled sprint, because otherwise I would have no rest at all.
Did KB FSQ with 2x16kg KB because all the DB were taken by the group class.
Evening session
Primary strength
A. Done
B. Done @65kg
C. Jerk balance and tall jerk with empty bar
Split jerks @65kg
Ring MU practice, strict and kipping. Not going the way I want it to. I keep struggling on this. ?
Post some video of your gymnastics and tag Travis Ewart.Lets see if he can help with those muscle-ups!
Thanx Tino I will do that. ?