Primary Training Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
B.
Accumulate 20 reps of practicing your footwork without a barbell.
Here is a great article on “How to Perfect Your Jerk”
then….
Six sets of:
Tall Jerk x 3 reps
Rest as needed
C.
Every 2 minutes, for 24 minutes (12 sets) of:
20/15 Calorie Assault Bike
6 Shoulder to Overhead
Begin at 50% and build in weight across the 12 sets. A suggestion would be to add roughly 2-3% every set. Start with push presses and as the weight gets heavier move to power jerks and then into split jerks in order to hold onto the bar if neccessary. Check out this post from Invictus Weightlifting coach Jared Enderton on key power jerk tips.
D.
Three sets of:
Single-Arm Dumbbell Bench Press x 10-12 reps each side
Rest 90 seconds
Dumbbell Hammer Curl x 10 reps
Rest as needed
E.
Two sets of:
Dumbbell Skull Crusher x 8-10 reps
Rest as needed
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.
Strongman Accessory Option
A.
Five sets each arm, not for time, just efficiency:
5 Single-Arm DB Push Press + 10 Single-Arm Overhead Walking Lunges (70/50 lbs)
Rest as needed
B.
Three sets for times of:
100-Foot Sled Push (heavy)
Rest as needed
This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.
C.
Three sets for times of:
200 Meter Sand Bag or D-Ball Carry (150/100 lbs)
10 Sandbag Over the Shoulder (150/100 lbs)
2 Legless Rope Climbs + 2 Rope Climbs
10 Strict Parallette Handstand Push-Ups to Deficit
Rest 3 minutes
D.
Every minute, on the minute, for 5 minutes:
5 Ab Wheel Rollout
5 Dumbbell Rear Delt Raises
Running Endurance Option
For times:
2400 Meter Run
Rest 60 seconds
1600 Meters Run
Rest 2 minutes
2400 Meter Run
Aerobic Capacity Accessory Option
Ten rounds for time of:
20/15 Calorie Assault Bike
15/10 Calorie Row
5 D-Ball or Sandbag Clean Over Shoulder (150/100 lbs)*
*If you do not have access to a sandbag or d-ball perform 5 Double Dumbbell Ground to Overhead (70/50 lbs)
1 week behind. Had a prison riot meaning being up for 26hrs. Guts were crook so just done the tall jerks and part b.
Tall jerks to 60kg
Weights from 70 to 87,5kg all t and g push jerks
First session Warm up done A. 70/75/80/83/85/88/90/93/95/100(fail 1time, tried a second time and achieved) B. Donne C. I feel good with the B part I got a good foot position in the splint and decide to test it with a little bit of weight. I made 3 Split jerk increasing weight until fail. 60/65/70/75/80/85/90(fail the 3 repetition the first time what was close, the I tried a second time and I have a new 3RM of Split Jerk) D. I scaled the cal to 15 because I am using a echo Bike and 20 takes me I live to reach… Read more »
A. Clean x1
125, 130
135, 140
145, 150
155, 160
165, 170x
B. Tall jerks: 55-75#
C. Did 15 cal for the first round then scaled to 10 from there, phew! Sweaty!!
1:35 (85)
1:11 (90)
1:08 (95)
1:05 (85)
1:10 (100)
1:15 (105)
1:18 (110)
1:22 (110)
1:33 (115) – x5 S2O
1:50 (120)
2:05 (125)
2:07 (130)
D. DB bench: 30#
Hammer curls: 15# DBs
E. Skull crushers w/ 15# DBs
Those last two rounds got you! Solid push today Holly!
Every 90 seconds, for 15 minutes (10 sets) of: Hang Clean + Clean *Sets 1-3 – 65-70% – 185, 205, 215 *Sets 4-6 – 70-75% – 215, 225, 225 *Sets 7-8 – 75-80% – 245, 245 *Sets 9-10 – 80-85% – 255, 255 Legs are feeling good – this was 10 pounds heaver than last week and a little higher on the percentages. 255 is 89% of my 1RM clean Every 3 minutes, for 18 minutes (6 sets) of: 15/10 Calorie Assault Bike 40 Double-Unders 8 Shoulder to Overhead @ 65-70% of 1-RM Jerk Used 175 for the jerk (64%… Read more »
Great to see your leg strength coming back!
Morning session
Aerobic Capacity Metcon: 28:48
Rope climb Work
Afternoon session
Running conditioning on Assault Runner
Jumped in the class Metcon and strength work and changed some weights.
E2MOM for 10. 2 jerk dips + 5 push press (185/4×205)
EMOM for 12
1- 5 bench at 205
2- 5 squat cleans at 205. First two sets singles. Last 4 TNG in :13-:14.
Legs are roasted.
Damn good day of work. Keep em coming!
AM.
Aerobic Capacity Accessory Option
38:19
First 5 rounds under 16 minutes… couldnt keep my pace though
AB rds 1-5 all 1:20, then 1:25, 1:30, 1:30, 1:40, 1:45.
Row all rds sub :50
Pushed the sandbag but couldn’t get a rhythm picking it up and throwing it over the shoulder. Tips anyone?
PM.
SAO
A. Done
B. Sled + 210lbs
Primary
Barbell primer done
A. 205-220-220-230-245-255-265-275 (fail)-275-290(1RM match!)
D. 55lb bench press 35lb curls 35lb skull crushers
No conditioning. Went hard yesterday so I decided to push the weights instead of the conditioning today
Post some video of your sandbag cleans to see if we can help.
A. Worked to 265
B. Done
C. Done, worked up to 170(75-80%) so hard. 1:30ish first half 1:50-struggle bus at the end, made it within the 2 minutes every time except the last round, only thing that tripped me up was constant changing or weight, this was a good wake up call showing me I needed to practice changing weights quicker.
D. Done. 70 and 35
E. Done @25x2x10
Overhead push press and walking lunge.
Will either run or do AB row and G2S conditioning soon.
Great work keeping all those intervals sub 2! There were only a few!
A. 190/200/205/215/225/235/240/245/250/260 Ended up doing this all power, whenever I do squat cleans I get in my head a bit about trying to get under quickly and it screws me up at higher weights. 260 went up easy and I went for 270(275 is my all time PR) and missed but super happy with this, I think taking it a bit easy on deadlifts yesterday helped a lot, heaviest I’ve hit in months. B. 95# C. 125/135 then 5# jumps up to 185#, was still push pressing these at the end so should have gone heavier but was cycling really… Read more »
Nice work Alex! Think about actively pulling yourself under the bar instead of just dropping under the bar. If your actively pulling in the bar it should allow you to remain connected to the bar.
Thanks Tino, I try to keep that in mind but I tend to yank the bar down with me prematurely so even if I have plenty of height on the pull it ends up smacking into my sternum instead of receiving in the front rack, next cycle I’ll start getting some videos posted
Last Tuesday’s work.
Had a comp on weekend so was struggling.
Warm ups done.
Only did the minimum percentages in cleans from 100 to 120kg.
Jerk tech all done.
Cond .
Went off my power jerk numbers and just got work done from 65 to 95kg.
Have to source heavier dumbbells for bench. Only go to 25kg in my gym.
Pm.
Running cond on true form.
1200m – 5.44 600- 2.48 200- :46
– 5.54 – 2.50 :45
Ok I wrote this more clearly than that but blog condensed it all lol. This was last Tuesdays work.
I’m confused as to what you actually did ? but I hope you’re back to a normal training schedule going forward. ??
Apologies. Trying to edit and leave paragraphs but it’s still condensing everything together. Might try from a computer.
Did the aerobic capacity in the morning. 29:24. I’m not sure if that’s good or not. My goal was sub 30:00 so I’m happy with it. Kept the bike cals within a minute, row was kinda slow but sandbag felt great. PM A. 175/190/190/195/205/210/215/225/235/245 B. Done C. Wow this was the hardest by far. So I wanted to push the weight on the jerks. I ended up having to scale the calories for the last 4 rounds to keep them under a minute, otherwise I wouldn’t have had any rest. 125/130/135/140/145/150/155/160 w/15 cals 165/170/175/180 w/12 cals….everything unbroken except last bar… Read more »
Awesome work holding 3 minute rounds on the aerobic capacity!
Those intervals were for sure aggressive and it looks like we got the desired stimulus.
Great days work!
Great job on the Aerobic conditioning! Sub three minutes each round was really hard to hold on to
Warm up done
A. 100-130kg
B. 20-30-40-45-50-55kg
C. first 6 sets i did 20 cal, second 6 sets 15 cal, 65kg-92.5kg (2.5kg increase each set)
1:02, 1:05, 1:07, 1:07, 1:14, 1:06, 1:01, 1:02, 1:01, 1:08, 1:15
D. 12 x 25kg
2 x 15kg
E. done
pm session
10 min emom
2 x strict mu
SAO
A. done
Pts.
Warm up done.
A. Set 1-2@ 80kg
Set 3-4@ 85kg
Set 5-6@ 90kg
Set 7-8@ 95kg
Set 9-10@ 100kg
B. Practiced jerk without and with pvc
Tall jerks with empty bar
C. Started at 50kg build every round with 2.5kg.
Following last weeks instruction kept intensity high by pushing the bike.
Started with 1:20 rounds half way dropped back to 1:50 per round.
Focussed on breathing in through nose out through mouth this helped.
Awesome to see you working on your breathing exhnique and learning to manage your breathe to bring your heart rate down ??
– warm up done
– clean (power) : 100 105 110 112.5 115 120 122.5 125 130 132.5kg
– wod : started @65kg (50%) and went to 92.5kg (added 2.5kg each round). Eound 1st to 6th 20cal AB but had to scal round 7th to 12th to 15cal AB. Hard.
– accessory done
The intervals are pretty damn aggressive…but that’s intended 🙂
Oh yes thats pretty cool!
A. 185/195/200/205/210/215/220/225/230/235#
B. Done at 95# for all sets
C. Accidentally started 10# under so all sets were 10# below planned. Everything felt great though. Push presses for the first 6 sets and then push jerked the rest: 120/125/130/135/140/145/150/155/160/165/170/
175#
D. 50# DB and 25# DBs for all sets
E. 25# DBs for both sets
Nice work! Seemed to work out pretty well starting a little lighter 🙂
Warmup done A) Did this as an emom – 225/235/245/255/265/265/275/285/295/305 B) Done C) Modified this a bit to 2:30 intervals – figured I’d give myself 2:00 to work and :30 to change weights. Went 165/175/185/195/205/215/225/235/245/250/255/260 – the last one wasn’t within the time frame, but still really happy to get that for 6. Push jerked the whole way (besides the last rep at 260 which I had to split jerk) D) 70 for bench, 40s for curls E) 40s Strongman A) Done, rested 1:00 between each arm B) Done, 360#+180# friend on a 90# sled, so 630 total Will try… Read more »
Great work hitting 260 for 6!!! We will let you away with not meeting the time frame since it was the last one 🙂 That’s solid and good call in the extra strongman work. Keep the intensity! ??
Hi tino. My bike is broken, what should i do instead of 20 cal bike?
20 Calorie Row.
Get that bike fixed!