Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 2 reps
*Sets 1-3 = @ 65% of 1-RM Power Snatch
*Sets 4-6 = @ 70% of 1-RM Power Snatch
*Sets 7-8 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
20/15 Calories of Rowing
3 Ground to Overhead
Your MUST finish each set under 90 seconds, and the ground to overhead should take up 15-29 seconds of that time. Your goal will be to determine how much you can lift for three reps in that time domain. In other words, what can you manage (with good mechanics) under fatigue? Males may want to start around 225 lbs and build from there each set; females might start around 155 lbs.
C.
Two sets of:
60 seconds of Weighted Jumping Squats*
100 Meter Sled Sprint (light and fast)
Rest 3 minutes
*If you have access to a weighted vest then wear it, if not a 45 lb barbell back racked should do the trick.
Primary Conditioning Session
For time:
12 Squat Snatches (155/105 lbs)
100-Foot Handstand Walk or Handstand Walk Obstacle Course (stairs and slope)
12 Power Snatches
100-Foot Handstand Walk or Handstand Walk Obstacle Course (stairs and slope)
12 Overhead Squats
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
Five sets for times of:
2 Legless Rope Climbs from Seated (15′)
50-Foot Reverse Sled Drag (heavy)
50-Foot Sled Push (heavy)
10 Parallette Handstand Push-Ups to 6″/4″ Deficit
Rest 60 seconds
Mixed-Modal Conditioning Option
Complete rounds of 21, 15 and 9 calories of:
Concept 2 Row or Bike Erg
Concept 2 Ski Erg
Assault Bike
Rest 2 minutes, and then repeat for a total of three sets.
If you do not have access to a Ski-Erg perform Dumbbell Ground to Overhead @ 35/25 lbs.
Strict Gymnastics Skills Option
Complete three rounds (18 minutes) of:
Every minute, on the minute, for 3 minutes:
2 Legless Rope Climbs
immediately followed by…
Every minute, on the minute, for 3 minutes:
10 Strict Handstand Push-Ups
(add a deficit to these if you are capable of doing so and maintaining the volume)
A. 135/145/155
B. Done 185/195/205/215/225/235/245/255 ran out of juice
C. 21/19 squats with weight vest
50# on sled
Primary-12:49
AM
Mixed-model Conditioning
7:55 / 7:55 / 7:35
PM
Primary Strength
A. 65 / 70 / 75
B. 95×2 / 97.5×2 / 100×2/ 102.5×1 / 105×1
Power clean and jerk within 29 seconds ;)… Probably should’ve gone heavier and Squat Clean and Jerked ?♂️
✌
Don’t be scared to push some heavier loads in training. Still a solid day!
A)#90-95-105 power SN
B)#135 for all sets. Probably played it safe here as I actually got faster as it went on but I saw somewhere approx 70 percent
1:18/1:23/1:20/1:23/1:17/1:17/1:14/1:11
Gymnastics skill done but 1 legless 5 strict HSPU
a. 100-105-115# felt so light and snappy!
b. all sets at 155# right at 90 sec each set.
c. saving for later after i coach
d. 9:30 with plate stairs, which i was unable to complete 🙁 def. gotta practice this a lot more!
EMOM x 10
3 SHSPU
Good to practise those obstacles as a warmup or skill session!
for sure!
Strength
A. 155,155,155,165,165,165,185,185
B. 1:36,1:39,1:40,1:40,1:40,1:41,1:45,1:42
#225 all sets. Weight was not a problem.
Struggled on the row.
Conditioning
8:03
Primary Strength Session
A. 1-3 – 145# / 4-6 – 160# / 7-8 – 170#
C. 30# vest – 30 and 30 reps. 75# sled.
Primary Conditioning Session
13:11
Strength Accessory Option
Just did the sled pull and pushes. Both at 305#.
No energy again today. Long day at work and only got 3 hours of sleep due to watching my Eagles win last night.
Be careful dude. Sometimes you’re better to catch up on sleep, eat rest and recover.
I know. Luckily those snatches were light today ?
Primary Gymnastics: Legless RC, 1st set (2-2-2) Set 2/3 (1 every 45 sec = 4 reps) HSPU 10-10-10 / 10-5/3/2-4/3/3 / 4/3/3-4/3/3-3/3/2/2, no deficit. A. Snatch, 165-175-185, easy and quick. B. 225×3 sets (1:20 – 1:18 – 1:17) 235×3 sets (1:22 – 1:23 – 1:20) 245×1 set (1:23) 255×1 set (1:30) Rowing was 1400-1500 cal/hr, done in 52-54 sec most rounds. Primary Conditioning: 20:05, this was not good. bit off too much for the handstand obstacle and wasn’t good. 3 tier plates half-layered. I did some after without wrist wraps on and felt a lot better so that is something… Read more »
Aggressive on the hs walk. Best to start the harder variations as some skill work outwith conditioning pieces. Still a good day!
Agreed. I got over the obstacle my 2nd or 3rd attempt in warm-up so I knew I could do it. Got a bit frustrated and set my goal to accomplish it. Definitely better to be left for some isolated skill work though.
S1
Did the 21-15-9 for 3 sets. Row. Ski. Assualt.
7:15
7:19
7:23
Gymnastics Volume
Got the 2 legless everytime
The last minute of every set of hspu I only got 5 reps. So a total of 75 out of 90
S2
Power Snatch x 2
1-3 @ 185
4-6 @ 205
7-8 @ 225
Conditioning
7:31
100 Foot HS Walk. 50 Feet unbroken at a time
Wodapalooza????
There’s a partner comp in October that I’m doing and if you win. You get an invite. I won it before and got to Throwdown in the elite team division. Hoping to repeat. But I’m down if that doesn’t go as planned
That’s awesome. Good luck and yea if for some reason you don’t get that invite let me know. Have another beast in this group who’s down. We’d make a sick team
Do it!!
Primary strength
A) 145/155/165 tried to love the bar fast today
B) 225/230/235/235/235/225/225/225 fastest round were 1:15 and slowest was 1:29 the I backed the weight down to 225 and was around 1:23-1:27 this got nasty
C) 31 squats both times sled sprint done
Strength accessory
Only had time for 4 rounds. 9 45s on the sled for both pull and push. Handstand push ups on parallettes are getting better. Did 1 L-sit ropeclimbs and did the rest as regular legless. Today kicked my butt but it was fun!
1. Bus and tris and rear deltwarm up done
A. 125-135-145#
B. Done at 165. Power Snatch for G2O. Finished each set within 90 seconds.
Primary Conditioning
7:47
Handstand obstacle with parallettes today! This was fun 🙂
Traveling, not enough time to finish today. Dropping in at a box tomorrow though.
Thanks Tino
Nice work still getting a solid session in. Safe travels!
A. 165/175/187
B. Started at 225/230/235/240/245/250/only got two C&J at 255 went back down to 245 for last two rounds
C. Done @tinomarini:disqus wasn’t sure if these were a max effort jump vertically or easy jump and get a ton of reps??? 30 being very explosive jumping max effort…..second round easy jump 45 reps
D. 7:35 Rx went 25′ HSW into stairs and ramp into 25′ each round
Strength accessory
Later today
Just as many as you can in 60 seconds. Easy jump, tonne of reps!
A: 55/59/63kg
B: every round finished at latest 1:30 with 80kg
+ 3×10 strict HSPU with 5kg plate Support
PCS: 9:40 with 50kg
First i did 5 wall climbs and then 100ft bearcrawl between. I cant handstandwalk yet
Keep working on those handstand walks. I’d consider the Gymnastics program as an add on to what you’re doing now. It will greatly help your Gymnastics across the board!
O︁o︁a︁u︁h︁h︁ D︁u︁u︁d︁e︁s︁ ! T︁h︁e L︁i︁s︁t w︁i︁t︁︁h N︁a︁k︁e︁d︁-︁W︁om︁e︁n︁s f︁r︁o︁m y︁o︁︁u︁r C︁i︁︁ty h︁a︁s be︁e︁n p︁u︁b︁l︁l︁i︁sh︁e︁d
Her︁︁e︁e ̩︁️︁o︁n : t︁︁u︁4︁a︁.︁m︁︁e︁/︁︁p︁h︁o︁︁t︁︁o︁7︁7︁︁1︁︁7︁︁4︁9 �︁�︁
L︁OO︁OL T︁h︁a︁n︁k︁s︁ ︁B︁ro︁t︁h︁a︁!! I︁’︁v︁e f︁o︁u︁nd th︁e︁r︁e m︁︁y Te︁a︁c︁h︁e︁r Na︁k︁ed ! m︁w︁a︁h︁a︁h
︁H︁a︁h︁h︁a︁ah︁h l︁u︁c︁k︁︁y ︁du︁d︁︁e
Session 1 after coaching 6 am Primary strength: openers done A. I’m not sure what my 1RM power snatch is, so I did these off what I felt would be my 65/70/75% 105/115/115 120/125/125 130/135 all solid B. weights went like this: 125/135/145/155/165/170/135/135 I fell off the pace at 170# so I decided to drop the weight after that Primary conditioning: Practiced some hs obstacle course before this because I have never really done this. I was starting to get the hang of it! For the conditioning piece I did the 100ft hs walk. 9:04 Shoulders were pretty fatigued here… Read more »
Fun day of work. Good to see you switching things up on the handstand walks and adding in some obstacles.
session 2:
Primary strength
C. 35/36 jump squats w/ vest
sled sprint with empty sled
SAO:
done
this was fun
Hi! % I should start on the ground to overhead?
Around 70%
Did the monday snatch warmup in place of openers
A) 145×3/155×3/165×2 – just did these as an emom
B) 225/230/230/235/235/240/245/250 – first 7 sets were between 1:20 and 1:30, last one was 1:48 (all rows were 50ish seconds). Weight changes were somewhat determined by when I could grab someone to help me.
C) 41/43 squats, 90/110 on the sled
Condo – 6:50
Did one round of the gymnastics, then ran out of time. 2″ def on hspu
Nice going with the row and g2oh
I just had 225 all the time. Had always 45 sec left
But I got you in the condo ?☺
Haha nice work on the condo, I saw your time right before I started but couldn’t catch you. We’ll just say it’s because I did the rowing piece before that one 😉
I don’t have access to a sled. Any ideas on a good replacement for it?
The mixed modal piece or
Five sets for times of:
2 Legless Rope Climbs from Seated (15′)
15 Calorie Assault Bike
30 Kettlebell Swings
10 Parallette Handstand Push-Ups to 6″/4″ Deficit
Rest 60 seconds
Done today.