Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Wednesday.
Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.
C.
For time:
30 Thrusters (95/65 lbs)
30 Power Cleans (95/65 lbs)
30/20 Calorie Row
When the running clock reaches 8:00…
D.
For time:
30/20 Calorie Row
30 Thrusters (95/65 lbs)
30 Power Cleans (95/65 lbs)
When the running clock reaches 16:00…
E.
For time:
30 Power Cleans (95/65 lbs)
30/20 Calorie Row
30 Thrusters (95/65 lbs)
F.
One set of:
Banded Hamstring Curls x 100 reps
Keep a steady pace with a light band.
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:
Suitcase Deadlift x 10 reps @ 2011 each side
Rest as needed
Single-Arm Kettlebell Front Rack Carry x 100-Feet each side
Rest as needed
Strict Gymnastics Accessory Option
Every minute, on the minute, for 6 minutes:
10-Second Handstand Hold Against Wall + 4-7 Strict Handstand Push Ups
Aerobic Capacity Accessory Option
Three sets of:
12 minutes of Assault Bike @ 30 minute Max Calorie Pace
Rest 2 minutes
A. Done B. Worked up to 275. 245-275 increase by 10. 265 last week but felt beat up. C. 5:12 D. 5:25 E. 6:01 (disappointed myself, lost 20 seconds at least not picking the bar up quick enough on the last 2 sets of thrusters) 10-8-7-5 last set of thrusters F. Done Suit case dead and front rack w/ 2pood Kb SHSPU 5-5-6-6-6-5 Was going to attempt the 30 cal AB max cal but made it half way through and felt too cashed as I did this all in 1 session. About 6 weeks in though and thinking of doing… Read more »
Completed the first round in 7min second round in 7:30 and the last round i was so burned on the trusters i done only 10 ? I was fast on the row and cleans but those thrusters destroyed me could only do sets of 5 with the RX weight. I guess that means i have one more thing tou work on.
Keep putting in the work and those thrusters will become light! Enjoy your rest day!
A. Done
B. 150kg
C. 3m20s
D. 4m03s
E. 4m32s
F. Done – nice cramping on this part !
Tino, I’ve got a two day comp this weekend, what would you recommend preparation wise? Rest Thursday, move a bit Friday? Is there a certain session you do to stay sharp but fresh?
Yes, rest Thursday then on Friday some activation work, then some sort of low impact interval and lots of mobility. My go to is always:
20 sets of:
30 second Assault Bike @ 75-80%
30 seconds rest
Good luck and keep us posted on how you get on. You’re going to crush it!!
A. Done
B. Upto 190
C. 3:44
D.4:14
E.4:06
F. Done
Damn! You were moving today! Great work Kaitlyn!
Yeah! I was stoked I never feel that good!
A. Done.
B. 225-245-265-285. Didn’t have numbers to go off of last week so just went by feel here.
C. 6:48 – Row took me a good while. My weakest movement.
D. Scaled the reps back to 25 and finished in 7:16
E. Scaled back to 20 reps per movement and finished in 7:00
F. Done. Did 10 every. :30 to keep a good pace.
Am
Bike – 169.1/162.6/162.6
Hspu emom – 7 each round ub
Pm
Backsquat 7×5 @355
Metcon – 4:48/5:14/5:26 (cleans hardest part of each round. Slowed me every round)
Rind mu 6 min emom 6 mu
Got to stay disciplined on those cleans! It’s light enough that you can keep the bar moving. You just need to stay disciplined!
Baby weight for sure. But my grip endurance is dog shit ?
Didn’t split jerk today. Still avoiding heavy overhead. So just did “Nuno” at 245 “Nuno” Three rounds for time of: 400 Meter Run 9 Front Squats (245/165 lbs) (barbell must start from the floor – no rack permitted) Time: 13:22 Long story short, my body wasn’t ready for the heavy barbell after taking so much time off. Last time I was 10:46. Did the first round unbroken and it was way harder than it should have been. Second set was 5/4. Third set was 4/5. Didn’t do any damage to my body, but just not ready for this heavy barbell… Read more »
Hope to see you back to your best soon!
I should be back to normal next week. This is the longest stretch I’ve taken off since I can remember so it can only be expected that I’m a little slow getting back into it.
AM.
Aerobic Capacity Accessory Option
30 min pace: 12.7 calories/min. Today: 158, 160, 161 calories each set.
13.1, 13.3, 13.4 calories/min. slightly faster today 🙂
SAO
80lbs for both Suitcase DL and FR Carry.
PM.
Primary
A. Glute activation done
B. 215-225-240-255. Better/easier than last week.
C. 5:19 Thrusters 12-10-8, PC sets of 6.
D. 6:23 Thrusters 16-8-6, PC sets of 6.
E. 7:03 Thrusters 15-8-7, PC sets of 6.
E1.
(From Hunter)
4 sets of
Tempo FS @ 30X1 x 6 reps @ 50% of 1-RM FS (150lbs)
Dual KB Front Racks Squats (53lbs)
F. Done
Another good days work Bryan!
A. Done B. 275-295-315-325 Same as last week, failed at 330 last week so didn’t attempt it, but honestly had a bit left in the tank on 325 so if we do this again I think I’ll go for it. C. This was awful: 1: 5:51, thrusters just felt like crap, row was 1:18, did cleans in quick sets of 5, cycling much better than I have been. 2: Had five cleans left when the clock hit 16:00 so I finished those and called it a day, row and cleans were right on pace but even breaking the thrusters into… Read more »
That extra work last night seems to have got you! Still put in some great work today. Good job staying checked in when it got both physically and mentally tough. Good luck this weekend! Keep me posted on how it goes. You’re going to crush it!
Am session: -Tempo FS+2FS: 130-140-150-160-170-175. This is 10 lbs heavier than my max last week! (I failed at 170 last week). It was weird cause I almost fainted during my first attempt at 170lbs, everything around me went dark and I had to drop the bar from mid-way up. Then I realized I was holding my breath from the top of the squat and through the whole tempo!!! repeated with taking a few breaths at the bottom during the 4 seconds, and everything worked out fine…Then to my surprise, I was able to also hit 175 comfortably for tempo+2FS !!!… Read more »
Don’t hold your breath on those squats. Breath at the top then brace and squat. You aren’t the only one who almost passed out!
A. cool
B. 70 / 80/ 90/ 100 miss the last week
C. 4:45 / 4: 57 / 5: 20
A. done
B. 90-100-110-120kg same as last week
C. 4:37
D. 5:11
E. 5:07
Happy with this, i find high volume with lighter weights hard (6.4 tall isn’t helping) so broke the thrusters intentionaly 11/10/9 to keep my heart rate little bit lower to start with. On cleans couple big sets then quick 5s. Enjoyed the workout
F. done
Strict gymnastics
7-7-7-6-6-6
followed by same rep scheme on strict pull ups
Pm sessions
Hill sprints from last saturday
Conditioning was definitely fun today! Solid push and good day of learning!
A. Done
B. 225# for all sets
C/D/E. 6:53/7:49/10:56 Rx
F. Done
Evening session
A. Warm up done
B. Did last weeks 6 sets 1 pause+1 fsq to get a baseline.
Hit 60-70-80-90-100-100 kg
C. 4:50
D. 5:45
E. 5:40
10 min row for recovery.
2 min slow 2 min moderate 2min mod-fast 2 min moderate 2 min slow
Solid days work! Enjoy your rest day!
– warm up done
– FS 100k 110k 120k 130k
– hamstring curl x100
– SAO with 32kg KB for 1arm deadlift and front rack walk
– gym option : emom 6min 10sec HS hold + 5 SHSPU easy
– did the aerobic capacity from yesterday : best was 12cal AB and worst was 9cal AB. Fun wod!
Warmed up with 2 rounds of Strength Accessory
53lbs then 70lbs
Strict Gymnastics
Did Chest Facing wall to change it up a bit.
Got 6-4-4-3+f-4-3+f
Primary
B. 235-265-285-305
C. 4:09 UB/10-5-5-5-5 fast reps/1050-1350 avg.
D. 5:00 1150-1500 avg/10-10-10/sets of 6, fast reps
E. 4:56 10-10-5-5/950-1250 avg (1:45)/10-10-10
Solid warmup! I like using these to get everything firing
Past 2 nights I really havent slept much for some reason.. took a 3 hour nap today and just decided to not train because of the lack of sleep. I may see how I feel tomorrow and do today’s work tomorrow but I may take another day off tomorrow depending how I feel. my body has been pretty sore all ready this week
Two bad nights sleep along with two hard days of training! I hope todays and tomorrow you get some sleep and well earned rest. Feel better!
Thanks Tino! I’ll try to get my sleep up!
A. Done
B. Hip is feeling so much better! Now just trying to get my leg strength back. ? 125,135,145,155(82%) — up from 95# last week
** Scaled to a 45# empty bar for thrusters, wasn’t sure how the hip would do with high volume squatting
Thrusters and barbell cycling are two BIG weaknesses for me, so this was a good challenge.
C. 5:00
D. 5:44
E. 5:25
F. Done
** did the 30 strict HSPU for time from last week: 4:06
Welcome back to life below parallel!
A) Done
B) 275/285/295/305, same top 4 weights as last week
C) 3:46
D) 4:09
E) 4:36
Power cleans ate my lunch
F) Done, 40/20/20/20
SAO – Done with a 70# KB
Strict Gymnastics – done with 7 each minute, first 4 were unbroken, then did 5+2 and 4+3
What variation for the conditioning was the most challenging?
I think the middle piece – power cleans were definitely the hardest part for me, so having them at the end made it pretty bad
PC ate my lunch too 🙁
Am session… I am usually doing weightlifting from jared.
I adapted with my knee
Emom 7min 1 split jerk at 275 (70%)
Emom 6min hang power snatch 175 (70% of 1rm power snatch)
E2mom bench press 8 min 4 x 5 sec eccentric
Strength accessory
A and B
Crossover symmetry
Pm session to follow
Hope to see you back to full health soon.
I have two weeks of vacations coming , perfect timing to recover !