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
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
B.
Five sets of:
3-Position Clean @ 70%
(high hang, above the knee, floor)
Rest as needed
C.
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets) of:
Split Jerk with Pause x 2 reps @ 65-75%
(pause for 2 seconds in power position, then drive through the barbell; reset and repeat, and on the second repetition hold the receiving position for 2 seconds before recovering)
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Split Jerk x 2 reps @ 75-85%
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.
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Split Jerk x 1 rep @ 90%
Primary Conditioning Session
Four sets of:
Bench Press x Max Reps @ 70%
Immediately followed by…
20/15 Calorie Assault Bike Sprint
Rest 3 minutes
*Bench press sets should be until failure, make sure you have a spotter.
*Assault Bike sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.
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
Three sets of:
Bamboo Bar Press x 20 reps
rest as needed
Kettlebell Front Rack Hold x 60 seconds
rest as needed
Aerobic/Gymnastics Skills Option
Three rounds for time of:
750 Meter Ski Erg
50-Foot Handstand Walk
10 Muscle-Ups
50-Foot Handstand Walk
5 Muscle-Ups
B. Done at 105 (light weights for now)
C. 65-85, 125, 165
Conditioning
Bench at 110 & Rogue bike
12-:50
12-1:05
7-1:08
6-1:12
Did yesterday’s strength accessory as well
Did 9/11 class wod
A. Done
B. 205#
C. 135×2
205/215/225/235
245/255/265
285/ miss 285/ 285
Conditioning:
170 for the bench. Same as last week I had no spotter so went close to failure then did push ups.
1:06 10 bench/ 10 PU
1:13 8 bench/5 PU
1:18 7 bench/5 PU
1:31 5 bench/5 PU
The bike hasn’t felt that terrible in a long time, and I thought the row last week was bad?.
Strength:
Presses with 26# KBs on the side
Holds with 45#s SUPER TOUGH
Solid push on the bike today Ryan! Were these total times for each set? The bike should be taking you around 30 seconds to complete.
Yes those were total sets!
a done
b. done at 160#
c. 65-85
145-165-165
165-175-185
195 x 3! Felt great today!! Almost went for more, but I’ll save it!
PC: bench at 113# (160 max)
1. 11/36 sec
2. 10/35 sec
3. 6/ 46 sec – WOW, really fell off here
4. 7/45 sec
Def. did it right tho, felt terrible for at least 15 mins post.
The bike got you!
Solid day of lifting Kisha!
Primary Strength Session
A. Done
B. 225#
C. TJ – 135# / SJ w/ Pause – 245# / SJ – 275# / SJ – 295#
Primary Conditioning Option
9/11 WOD
2001 meter Run
11 Box Jumps (30/24”)
11 Thrusters (125/85#)
11 Burpee Cheat-to-Bar Pull-Ups
11 Power Cleans (175/115#)
11 Handstand Push-Ups
11 KB Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (175/115#)
11 S2OH (110/75#)
2001 meter Row
29:44
Primary Strength
A. Done
B. 195#
C. Built to 245#
Primary conditioning
175#, 14-14-8-8
Quad damn, my legs hurt today
SAO Later tonight
Thanks Tino
The assault bike will do that ?
Primary Conditioning
Bench @ 240
Bench: 12/9/7/6
AB: :34/:39/:45/:49
(AB at ~80% due to leg)
SAO
Bamboo @ Fat PVC + 22# KBs
Holds @ 53# KBs
Hope to see you back to 100% soon
A. Done
B. Done at 225# this was merisble because of the wallballs yesterday #Icantfeelmylegs
C.Tall Jerks at 95#
Split pauses at 245#
Splits at 275-295#
Metcon:
Bench press reps 13/10/8/8 at 225#
Bike was done each round about 12-15seconds
Strength Accessory
Bamboo with green bands and 35s
2 70lb KBs for Front Rack Hold
Crushing that bike dude! Those are some smoking fast sets!!
Primary strength
A) done
B) all sets at 210 these felt smooth today
C) 135/145 tall jerks
195/205/215/225 for pause
235/245/255 no pause
270/270/270 90% felt good today!
Strength accessory
A) 18lb kettles bells attatched to Bands on the bar. 44lb kbs for front rack holds, wow that was spicy
9/11 class workout with the class today it had biking, box step ups, sled drags, and legless rope climbs in it
Fun day today!
A
Done
B
Built up to 225 Power Snatch. Hit 235 but was just at parallel. PR is 245
C
205-215-225-235
EMOM 8/10 @ 235 (stepped forward on 2 and missed 6)
D
Dead stop Front Squat: 325 (-10 off PR)
Skipped FS Triples
Primary Conditioning
1+ 63 (80/20 on WBs; row on 2:30; 15/5/5 BMUs;; 30/30/3 on WBs)
Legs not feeling the triples?
Knee isn’t feeling any type of squat
Hope you’re taking steps to get it back to 100%
A. Done
B. 100kg
C. 40-60kg
90-95-100-105kg
110-115-120kg
125-130-130kg
(all lifts 5kg below the %)
conditioning
bench 90kg x 10-8-8-7
bike 26-24-29-31sec (its been long since i did any sprints and felt it today)
pm session
Aerobic/gymnastic option
did 2 rounds
17:50
? ?
Primary strength:
A. done
B. 3 position clean: 145#
C. tall jerks: 85/95
splits with pause: 145/155/165/165
Split x 2 : 165/175/185
Split x 1 : 195f/195f/185/190/195f
could not hit my 90% (195#) today
SAO:
done
Gymnastics:
ripped on the 7th/10 muscle up in the last round decided to finish the last 50ft hs walk but skipped the remaining muscle ups
33:04
muscle ups are a huge weakness for me. I just got them a couple months ago so I am happy I was able to hit this much volume on them today
Awesome job on those muscleups now you need to manage your handcare. Keep up the great work!
thanks Tino! I will get on taking care of my hands!
Hit all %’s in all lifts. Added 10lbs more to my tall Jerk, ginally starting to feel comfortable with that move.
Conditioning almost made me puke and have an asthma attack! I don’t even have asthma! My ledt elbow doesn’t like BB bench so I sub’d for DB @ 55lbs 20/16/12/10 Rowed on setting 2, avg 1900cal and 40 strokes/min finished @ 35/37/38/41sec
Haha the comment about the conditioning made me chuckle ?
Keep on at your gym to get an assault bike or save your pennies and have your own personal one ??♂️
Primary Strength
A. Done
B. 100kg
C. Worked off 140. Nailed every damned jerk 😀
Those pauses bring so much confidence!
Primary Conditioning
15 / 10 / 8 / 7
95-100rpm for all.. vom…
Great day of work Sean!
Strength done.
PCS
this was cool !
#95 bench 15,15,12,12
20 cal bike
gymnastics option
did 5 wall climbs and 30 ring rows
nice to test the shoulder on the climbs while breathing hard
Progress in the right direction! I seen your note on muscle-ups. In conditioning pieces I would sub them out for something that doesn’t cause discomfort and that you can keep intensity. In skill portions I would begin to work transitions and general skill work. Some examples are below. Just make sure you’re not doing anything that could derail progress. The gymnastics program has all these options and may be worth the extra investment until you’re back to health. MU Transition – Calves on Box https://youtu.be/NFdhOqhD7Vo MU Transition – Feet on Box https://youtu.be/dtnwemhWoek MU Transition – Feet on Floor https://youtu.be/53ITed8BwDY Box… Read more »
thanks tino ! im on the gymnastics program as well and do the programing 3-5 times a week. practiced MU today actually since they were on the program ! as my shoulder gets better hopefully my gymnastics will as well. its been a primary focus for me along with strength.
A) Done
B) 255
C) 135 Tall Jerk
2 sets of pause, 185/225
3×2 @ 255-265-275
3×1 @ 295-315-330
Aerobic Gymnastics
25:55 (7:40 first round, 8:55 last round I think)
Row 1000m instead of ski erg. (1:55/2:05/2:02 avg.)
5-5/5-5/4-4-2
UB all
5/5/4-1
UB all
Primary Conditioning
Bench Press @195lbs
12 / :16
9 / :19
8 / :17
7+f / :19
You were moving on the bike today! Nice work!
I’ve had my fair share of AirBike sprint training with OPT/OPEX training. ? My fast sets RPM were up to 110/112
A : ✅
B: 60 kg
C: tall jerks: 40/45 kg
2 X Split w pause : 55-64 kg
2 x split jerk : 64-73 kg
1 x 78 kg – did one lift @80 kg
Bench press / bike – that one was a burner – and the heart rate Went through the roof ? 40-50 sec today ( 15 kcal )
Blood flow from upper to lower makes me a little queezy! It was horrible fun 🙂
Fun was a word I wouldn’t use, but glad I did it ?
B. 140# x 5 sets. really focused on jumping vertical.
C. Tall Jerks: 95#/85#
Split Jerk with Pauses: 135 x 4 sets. 65%
Split Jerk x 2 reps: 135/145/155
Split Jerk x 1: 155 (failed, not spreading feet)/155/145#
My body is tired from yesterday. I did conditioning with the gym and it was an Invictus baseline test of: Every 5 Minutes for 25 minutes: 10 strict pull-ups/15 Toes-to-bar/20 pushups/25 wall balls. Yes–suppose to be 6 sets but I tend to lower things a bit for the gym. Nervous system feels tired.
Plenty of good food and recovery today. I hope your community enjoyed the baseline test!!
Does anyone know or have a good gym to go to in San Antonio, Texas?
Yesterday’s snatches
A. 45/65/85
B. Power-185# (10# under max power)
4 sets:135/155/165/175
C. Made 10/11 lifts but only 6-7 while holding the pause @ 180#
Primary-172 reps, Wall balls-65/27/8 row-3:00 bar mu-8/5/4/3/2
D. Dead stop-287# happy w/ this after the metcon
3×3 @ 287# my legs are shaking
Solid work Noble! I hope hitting Saturdays work yesterday hasn’t tired you out to much!
Legs are definitely feeling it. Will hit today’s work tomorrow an get back to normal Friday after a rest day
Strength :
A) done
B) 91kg felt easy
C) tall :50/ pause: 85/90/95/97,5/ 2xjerk: 100/105/110/ jerk: 117
Conditioning :
Bench @77: 14/11/7/5
Bike: 23/26/30/35
Hard but fun combo!
Strength accessory :
1) barbell + 2×1,25 with band
Front rack 40kg barbell.
Those intervals left me in a bit of a mess last week so I thought it would be rude not to give you them 🙂
So generous ? for me it wasn’t “a little queezy” ?