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.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
C.
Four sets for times of:
400 Meter Run
30 Deadlifts (155/105 lbs)
20 Chest-to-Bar Pull-Ups
10 Thrusters (155/105 lbs)
400 Meter Run
Rest 4 minutes
D.
Four sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 second Bear Hug Sandbag Hold (150/100 lbs)
15 Bearhug Sandbag Squats
Rest 2 minutes
*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg)
E.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds
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 + Strict Handstand Push-Ups* + 5 Seconds Hand Hold Against Wall
*Last week you performed 4-7 strict handstand push-ups between the holds. This week you’ll want to hit the average number of reps you maintained last week for all six sets.
Aerobic Capacity Accessory Option
Two sets of:
20 minutes of Assault Bike @ 30-minute Max Calorie Pace
Rest 4 minutes
https://www.instagram.com/p/BzGoPA8lqoY/?igshid=1h0x278rn55j1
Second place at the weekend guys! Best I’ve ever felt.
A. Done
B. 150kg
C. 37m49s
D. Done but no squats as quads couldn’t take it
E. Done
Yeah!! So awesome dude!! Great to see the work you’re putting in with training paying off on the big stage ??
B. 155 across, matched heaviest set from last week
C. Wowza, this one got me good! Everything RX..
8:09
8:40
9:01
9:07
DL: 30, 20/10, 20/10, 20/10
C2B: 8/7/5 for all sets
Thrusters: 5/3/2, 4/3/3, 5/3/2, 4/3/3 — these were HEAVY thrusters for me, that’s was TOUGH but I’m proud for chipping away at the reps! Bigger sets and more confidence next time ??
Need a rest day, called it after this, spent a long time stretching and mobilizing
Awesome day 3 of work! Good job moving that heavier thruster weight, you’re a little stronger than you think 🙂
Enjoy your rest day!
Feeling like a 4/10 today. Poor sleep and work was killer.
A. Done
B. All sets done at 255#. Felt pretty tough.
C. Called it after 2 sets. My body is feeling pretty beat up. 7:47, and 9:03
D. Only did 3 sets here with a 150# sandbag.
E. Done.
Looking forward to this rest day and getting back at it come Friday!
Nice work still getting your work in! I hope you get some good sleep tonight and enjoy your rest day tomorrow.
Am.
A. Done
B. @185
C. Skipped have not been recovering well and felt like I may injury myself being under fatigue and trying these movements
D. Done added 15 DL after the GHDSU
.E done
Pm.. gymnastics done only 2 hspu
Bike done ?
Any idea what’s going on with your recovery? Sleep, nutrition, doing to much?
I have just been working so much. And my eating is off. I am trying to get better.
PM Session: Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes 155/185/205/215/225/245 – these felt better than expected. Legs are finally back from taking all that time off Every 10 minutes, for 20 minutes (2 sets): 10 Muscle-Ups 20 Deadlifts (225/155 lbs) 30 Pull-Ups 400 Meter Run 4:00 / 5:08 Knew I only had time for 2 sets so made the decision to go for broke both on both sets and see what I could hang on to: MU: 10 / 10 DL: 20 / 20 PU: 23-7 / 10-7-5-???-1 Both times on the pull-ups… Read more »
Love that you pushed the pace on these. Good days work with lots of learning ??
Tempo front squats all @315
Hspu emom. All 7’s ub. Min 6 got spicey ub.
Metcon: 1: 6:23. Dead’s ub. Ctb ub. Thruster ub. Last run every round was a massive weak spot for me. Legs were fine. My lungs couldn’t keep up after the thruster. Round 2) 7:02 dead’s 20/10. Ctb ub. Thruster ub. Round 3) 7:46 dead’s 11/10/9. Ctb ub. Thruster ub. (Lower back pump) frustrating. Round 4) 7:10. Dead’s 15/15. Ctb ub. Thruster ub. All of the last 400m run pathetic. Due to lack of fitness and not effort
Looks like you should be following the running option 🙂
And then some ?
AM. ACAO SUB Three sets of: 12 minutes of Assault Bike @ 30 minute Max Calorie Pace Rest 2 minutes 172-167-165 cal 14.3-13.9-13.3 cal/min (+1 cal/min from last week) SAO 80lb KB (heaviest “suitcase” possible at my box) PM. A. Warm up done B. 255 (where I finished last week) C. 7:28, 8:02, 8:12, 8:40… DL 20/10, 20/10, 20/10, UB C2B All UB Thr 6/4, 6/4, 6/4, UB Forgot the last 400m run after my last round.. I felt proud of myself for doing the last set UB but it took me a minute to realize I had one run… Read more »
How could you forget the run?! no rep! Haha nice work dude!
Thanks! I was so mad at myself because I really pushed myself on this! Next time ?
Tino & Hunter, todays wod made me question why I do this sh*t!! haha! of course I remembered why and kept going.. but Monday and today were…challenging! b. FS I started at 205 bc i doubted my legs after this am’s wod, but i went to 215 the last 3 sets 🙂 PC 7:45-7:13-7:37- 8:30 runs were about 2 mins each, deadlifts- meh – c2b ummmm where were they today!?!? struggled to do sets of 5! Thrusters unbroken rounds 2-3… and broke 7/3- 5/3/2. I should have held on- this was the only place I could make up time. I… Read more »
Hahaha but deep down you loved it really. I think the 30 deadlifts beforehand might have had something to do with the ctb 🙂
You’re welcome!
I don’t know if I’d call it love… I hope I wasn’t the only one! I was questioning my fitness this whole wod!
Thank you
A. Done
B.325, failed on rep 7, but thought I was done after 4 so fought hard to get those two extra reps, this was tough.
C. Subbed in the strict gymnastics work.
D. Done with KBs
Going to do the primary piece tonight, struggled a lot last week with the thrusters coming off the heavy front squats so breaking it up a little bit. Knees are a bit tender, will probably sub at least one of the runs each set with AB, 1000m about right?
20 calorie bike in place of run. I would also recommend 135lb for the barbell. Get after it!
Thanks Tino, will do!
51:45 on the part C, used 135# on front squats. Got in the rest of the main work and then did handstand work emom and the 2 x20 min bike at a super easy pace as a flush. So sore!
Looks like a productive day of work! Nice job Jessica!
A. Done
B. 235# for all sets
C. 9:58/9:58/9:50/9:50 Rx
D. Done Rx
E. Done
A. Done
B. 120kg
C. 7:43, 8:44, 9:19, 9:23 total 47:39
Snail pace, pull ups were the hardest
D. did 2 rounds
pm sessions
finished the session from the morning
D. done
E. done
Strict gymanstics
6 reps
followed by
6 min emom
6 x strict pull ups
Good to see you got the gymnastics accessory work in ??
Pts.
A. Warm up done.
B. Done @ 90kg felt heavy
C. Subbed with gymnastic/aerobic
ab and rmu 10-9-8-7-6-5-4-3-2-1
D. Done
E. Done
A) Done
B) Done at 295 – 10# under my top set from last week, but my upper back is smoked from yesterday so I didn’t want to go any heavier and start rounding
C) 5:43/5:55/6:12/6:22 – went 20/10 on the 3rd set of deads, everything else was unbroken – this might be the sweatiest I’ve ever been
D) Done with 190# bag
E) Done
Called it a day here, not sure I would have gotten any benefit out of doing more work today – will try to make up the strict gymnastics on Friday
Good call dude. More is not better. Better is better!
AM Session: Three sets of Dumbbell Seesaw Press x 8-10 reps each arm @ 2111 – 25# DBs Rest 90 seconds Dumbbell Tate Press x 12-15 reps – 20# DBs Rest as needed Every 2 minutes, for 12 minutes (6 sets) of: Power Jerk x 6 reps @ 60-70% of 1-RM Jerk* *Pause 1 full second overhead every rep Did all sets at 165, which is on the lighter end of the percentage, because I did a Cascade Classic qualifier WOD Monday AM (the one with all the pressing) and my triceps were really lit up from that still. “AB-30”… Read more »
Looks like you sandbagged the assault bike 🙂
Don’t be scared to make it hurt a little!
Are you trying to qualify for Cascade or are you just ding it for fun??
Yeah, I think I’m gonna give it a go. I’d be looking for a spot in the Rx division, not the elite. I’ve been having a hard time finding individual competitions that I have a realistic shot of qualifying for and this competition seems to be a good fit. So if I qualify I will most likely go compete.
Nice!??
A.
Done
B.
110 kg
C.
43’06” ( very strong with 36 gradi)
7’30” 15-15/10-7-3/6-4
7’18” 20-10/10-10/6-4
8’22” 10-10-10/12-8/6-4
7’54” 10-10-10/12-8/6-4
D.
Done
morning session.
SAO
Done.
Suitcase dl at 42 kg
kb front rack carry @ 24kg
SGAO
handstand hold +shspu + hanstand hold @ 4 reps
??♀️ ??
Front squats done @ 230 pound
Conditioning =
1= 5.40
2 = 6.20
3= 7.12
4= sorry ran out of time had school pick up, then work
This piece leveled me, the second run I felt real slow
will get the rest done after work tonight
Good job getting this in before school. Get after the rest tonight ?