Primary Training 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.
Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%
C.
Three rounds for time of
200 Meter Run (perform on Assault Runner if possible)
12 Shoulder to Overhead (205/145 lbs)
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
Two sets of:
Overhead Yoke Carry x 50 feet
(add load from last week if possible)
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100 feet
Rest 2-3 minutes
*If you do not have access to a yoke perform with a bamboo bar or Barbell with chain/kettlebells
**If you do not have access to a 100-foot rope perform 2 legless rope climbs from a seated position
Aerobic/Gymnastics Skills Option
Five sets of:
800 Meter Run
10/7 Muscle Ups
10 Ring Dips
Rest 60 seconds
Compare results to August 21, 2018.
A. Done
B. PC + PJ at 94kg/107kg
PC: 9:53 7/5 all the way
SAO done
Gymnastics + aerobics – did 3 rounds- unbroken RMU+Ring dips
A. Done
B. Scaled a bit 135-145
Strength Accessory
135 & legless
A. Done
B. 255-260-265-270-275-280(1+f) No jerks.
C. 3 RFT:
20 cal bike
12/Arm DB s2oh 70lbs dumbbell
6:37
*too cold to run outside, keeping things to DBs right now with overhead work*
Strength Accessory
3x
100ft kB oH carry 45lbs
Kb Row x 8/arm
3x
15 hollow rock with plate
60 sec active bar hang
2/Arm dB Turkish get up 45lbs
Whats going on with your overhead work? Shoulders giving you issues?
Yup. Mostly the right one. Been a battling issue since just before starting Athlete beginning of August. OH squats are the worst on it, heavy OH is mostly manageable. Doesn’t work quite properly on rings. Working hard with my Chiro and Massage to figure it out. Have an IMS needling appt. Monday. It’s just very stiff, reducing useable ROM and creating pain in certain loaded positions
Have you been to see a PT?
Physiotherapist? That’s who I see on Monday for IMS. My Chiro is awesome and can usually figure all things out but this is just being stubborn.
Seems like you’re on it! Hopefully it heals soon
Started with Ski conditioning (subbed for yesterday’s bike conditioning 8 cal ski emom (all under :30 sec) 50 strict pull ups 50 Strict dips **slowly working these back in SAO: Done – did OH carry with kbs on bands in snatch grip (still working on getting comfortable there again) Hand over hand rope pulls stayed light but was happy I could do them with no pain Session 2: 3 RFT 200m air runner 12 STO highly scaled @ 105# 4:48… I couldn’t do the last round UB … frustrating because the weight is not heavy… I was playing it safe… Read more »
Primary:
A. Done
B. 145/155
C. 6:14 at 125#
SAO:
Empty yoke/50# on pull sled (echo)
Primary strength
A) done
B) 225 and 240 felt good today
C) 6:24 unbroken sto that hurt
Strength accessory
Yoke carry with 95lbs and kettlebells with bands and hand over hand pulls with 5 45s on the sled
Fun day today!
Awesome job keeping those STO unbroken! Solid push!
Thank you Tino!!
– power clean and jerk easy
– did emom 10min : 5 bar MU. To practice.
– condo : 6min58. Rx. Reached sub 7. Happy with one break per set but very tired on my two last reps (triceps) in the 3rd set.
– shoulder accessory then.
Good to see you pushed those shoulder to overhead!
S1
Short on time so just did some cardi-bro
S2
2 Power Cleans + Power Jerk
1-3 @ 270
4-6 @ 290
Conditioning
4:33
Since I’ve tried losing weight my jerks have felt very weak and can’t hit numbers consistently like I use to. Glad to see I can still cycle a barbell.
It will be interesting to see if you start working with Jenn you can continue to improve your gymnastics but also get those strength numbers back up.
I’m talking with her tomorrow. I’ll keep you updated on it.
A) Complete
B) 225 / 240
C) 7:13
S2O @ 205: 9-3/6-6/5-3-4. Happy with how these went today.
Yesterday’s Assault Bike Option (w/ C2 Bike)
All sets under :35; most under :30
C2 Bike was a little different feel today! Let’s burneddddd but was able to sustain a heavy pace little better than AB
I definitely like the C2 Bike its more similar to an erg and a little more forgiving than the assault bike 🙂
Haha very true! All the AB were being used for class today so figured it was a good time to use the C2 instead
A. Done
B. 105-110kg
Conditioning
Did emom from yesterday since i missed out due to my qualifiers and need to practice the burpees.
Made it thru just….
Nice job Petr!
Feeling the need to take a rest. I will take the day off and get prepared to hit hard tomorrow.
Rest up! You’ll feel better tomorrow from it!
A. Muscle Snatch x2: 115/135/155/175
B. Power Snatch x2: 205
C. 2 SLO+Snatch: 230 x 3 sets. Was getting ugly so called it
D. Pause Front Squats: 185/205/225/235/245x 5 reps across
Primary conditioning
Surprisingly was able to hit all sets Rx. Bike was by far the worst part. WBs unbroken.
Seems like you’re a little fitter than you originally thought 🙂
Solid start to your week Jessie!
A. Done, 26# kb
B. 202#, 216#
C. Skip. Taking a condo break until Oct 22.
Strength Accessory
A. Barbell with 35# KBs, legless climbs from seat to 17′
I really want to do the Aerobic/Gymnastics skills but Jenn’s orders- no conditioning!
Excited for the next cycle
Thank you Coach
GOOD! I’m glad Jenn is on you and also that you listen 🙂
I did Saturday’s workout but forgot to hit post….
Muscle Snatch x 2: 8585/95
Power Snatch: 125 x 4 sets
Snatch Lifts offs + snatch: 140# x 4 sets. Overall snatching felt good. Still focusing on extending in power snatch.
Power clean x 2 + Power Jerk: 160# x 2 sets/172# x 2 sets. I lowered overall volume with Oly lifts today because I combined yesterday with today.
Front Squats: 165# x 4 sets of 5 reps
Conditioning from today: 7:58. That was tough. Couple no reps. Did last set in two sets. Others were 3 sets.
All the lifting today!! Make sure you dial in your recovery tonight after a longer session!
Training :
A) done
B) 3×92,5/3×97,5
C) sub by 12 cal bike and 82,5 s2o: 6’50 8-4/6-4-2/4-4-2(miss)-2
Happy to hit This volume.
Solid work Thomas!
Thanks Tino !
Muscle snatch at 52/61
Power snatch at 79kg
Snatch lift off+ snatch at 90KG
Front squat 93kg, 5 reps. This was really hard. Loved it
Conditioning: done, It was hard, but easier then expected . Those 30lbs burn my shoulders but all sets unbroken.
SAO done.
Nice work Amit!
A. Done
B. 215×3/230×3
C. done @ 185#-6:47
S2oh-12/9-3/8-4
Power Cleans x2 + Power Jerk: 185×3, 195×3. Need to work on dropping and driving through the bar on jerks.
Conditioning: 5:44 at 145lbs.
UB through first two sets and had to break the last one 7-5. Full send in the last rep. Getting cooler here with with running outside. No runner.
First time doing conditioning and not feeling like death in a week. I’ll take that.
Yes! Awesome to see you feeling good today and back to your normal self.
Primary Training:
A. done
B. 145/155
C. 7:12
stoh went 8/4 each set.
SAO:
done
may jump into a class wod later because it looks fun!
Easy on the conditioning Jessica! We want you to get strong!
okay I will rest! I don’t know why it is so hard for me to want to rest
A) Done
B) 60/65kg
C) with 65kg 11 min
Always go with intensity over volume. If you don’t get the right stimulus because you’re already focusing on your next session you won’t get the true benefits of the program and workouts. Its better to hit one session hard rather than two sessions at 70-80% effort.
Ok Tino thanks for The tip. “intensity over volume”. Did the gymnastic skills option all sets below 5:30 secs