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.
Take 15-20 minutes to build to today’s 1-RM Power Clean
B.
Accumulate 20 reps of practicing your footwork without a barbell. Here is a great article on “How to Perfect Your Jerk.”
Followed by…
Four sets of:
Tall Jerk x 3 reps
Rest as needed
Followed by…
Four sets of:
Jerk Balance x 3 reps
Rest as needed
C.
Every 2 minutes, for 14 minutes (7 sets) of:
30 Heavy Rope Double-Unders or 50 Double-Unders
6 Power Jerks @ 70% of 1-RM Jerk*
Pick up the bar immediately after completing your double-unders. You should have slight fatigue in your shoulders and this will help you focus on the use of your legs. Focus on punching under the bar and receiving the bar overhead every rep with a solid lockout. 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 Curls x 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.
Two sets of:
*200-Foot Overhead Yoke Carry
*200-Foot Farmer’s Carry
Rest as needed
*100-Foot out, 100-Foot back.
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
200-Foot Sandbag Carry
Rest as needed
C.
Ten rounds for total time of:
10 D-Ball or Sandbag Squats (150/100lb.)
5 D-Ball or Sandbag Over the Shoulder
Rest 60 seconds
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Running Endurance Option
Five sets for times of:
800 Meter Run
Rest 3 minutes between sets
Please note splits for each of the five sets.
Aerobic Capacity Accessory Option
Ten rounds for time of:
20/15 Calorie Assault Bike
30/22 Calorie Row or Bike Erg
*Every 5 minutes, Run 200 Meters.
Warm up done
A. Build up to 100Kg (It´s was my last RM nut this time I lifted easily)
B. Split Jerk 80kg
C. 54/58/57/56/59/56/59 @70kg (Was my first time with the heavy rope I just felt my shoulders burn the last 3 sets)
D. Done 25Kg single arm bench press / 17,5Kg hammer curls
Strongman
C and D I don´t remember the time for part C I think was around 20-25min (Dball 60Kg)
Good job easily hitting your previous PR! Now I want to see more!
A. Power clean PR @ 175!
B. Tall jerks: 55,65,70,75
Jerk balance: 75,80,85,90
C. All rounds with heavy rope – all UB except tripped on rep 20 on the last round
:40 (120)
:40 (120)
:36 (120)
:36 (120)
:37 (125)
:34 (125)
:36 (125)
D. DB bench: 30#
Hammer curls w/ 15# DBs
? ?
a. power clean. up to 205- missed 210 for a PR. I can squat clean it all day but power is so tough!! c. Jerks at 135-140# :51-:59- :42- :43 – :51 – :44 – :44 – felt good with jerks tripped a few times on dubs ;-/ d. db bench 35#/ curls 25# 5 x 800 m runs: 1. 3:49 2. 3:40 3. 3:36 4. 3:47 (tried a different strategy here- didn’t work) 5. 3:37 – I usually start a bit faster in the beginning and slow down a bit, then speed again. Set 4 I tried the reverse.… Read more »
Two great days of lifting and learning how to pace. Nice work Kisha. Great to see you hitting those top end numbers!
My lifts were terrible today so instead of struggling through the stoh workout I decided to do the row from yesterday and the aerobic capacity from today.
Yesterday’s row
24/22/22/21/21/21/21/22=174. Super happy with that.
Aerobic capacity. I changed it a little because my calf was tight from running yesterday so I did:
10 rounds
15 cal bike
18 cal ski
*every 5:00-200m row
32:28
What’s going on with your lifting?
I think my body is just tired. I felt like I had nothing in my legs today. I barely hit 205 for my clean and failed everything after that. Then when I was warming the jerks up i was struggling to sit under the bar. I couldn’t even hit my 50% for 6. so I new 70% was out of the question. So I figured it would be better to just do conditioning instead of getting frustrated or not get through the jerk workout.
Lighter day today if you still feel off. Please adjust accordingly.
Every 90 seconds, for 15 minutes (10 sets) of: Clean x 1 rep *Sets 1-3 – 70-75% – 210/210/220 *Sets 4-6 – 75-80% – 220/230/240 *Sets 7-8 – 80-85% – 250/250 *Sets 9-10 – 85-90% – 260/270 Every 3 minutes, for 30 minutes (10 sets) of: 20/15 Calorie Assault Bike *Shoulder to Overhead *Set 1 = 10 reps @ 50% *Set 2 = 9 reps @ 55% *Set 3 = 8 reps @ 60% *Set 4 = 7 reps @ 65% *Set 5 = 6 reps @ 70% *Set 6-10 = 5 reps @ 75% Cut this to 7 sets… Read more »
I think 18 would have been perfect for you in this case. Still a solid effort. Nice work!
AM. SAO A. Done Fat Bar + 35lb KBs for OH Yoke 180lb x 200′, 280lb x 200′ for Farmer Carry B. Done 2 Legless climbs to 17′ for Hand Over Rope Pulls 150lb Sandbag C. 17:15, at 100lb sandbag I was on the bag the entire working time. Next time I’ll use the 150lb bag for something like this and try to stay on it just as efficiently PM. Primary warmup done A. 165-185-205-225-240-255-265-275-285 (+20lb PR!)- 290 (intent was power clean but it was a squat clean, and was a 100% 1RM match) B. Done, TJ and JB both… Read more »
Damn dude!! Killing it! Another one!!
A. Only got up to 255 today, dropped it back down and hit some singles at 225
B. 95 for tall jerks, 125 for balances
C. 170#, rounds between 52-58 seconds
D. Done
Pts.
Warm up done
A. Build to 105kg 5kg pr
B. Practiced jerk
C. Done with 50 du and 70kg. Felt good times were between 0:50 and 1:10 depending on if i had a trip or unbroken du.
D. Bench @ 25kg curls @15kg
Yeah Koen!! Congrats on the PR!!!
Had quite disruptive day so that had a bit of reflection on my sessions Warm up done A. up to 120kg and had to leave the gym, came back couple hours after and moved on onto next part B. 20-30-40-45kg 50-55-60-65kg C. used 100kg this was very challenging weight. Did 50 dus with normal rope 6 sets between 1:02-1:08, last one 1:22 du’s in around 30 sec D. no time pm session Jumped into class wod, don’t often get chance to workout with class 20 min amrap 200m run 10 ctb pull ups 200m run 10 x t2b 200m run… Read more »
Great work getting two sessions in even though today was disruptive. Hope you had fun working out with the community!
A. 240#
B. 95/105/115/120#
120/120/125/130#
C. 0:42/0:41/0:42/0:42/0:43/0:44/0:52 Heavy rope at 165#
D. 55# DB for 12 reps/25# DBs for 10 reps for all sets
AM:
A. Up to 315
B. All done
C.. All done at 230 power jerk from the ground. I try to go easy on my shoulder (all around 45 sec)
C
D. Tricep extension instead of db press and db curl
E. Strongman accesory .. D
Evening training ..not sure
Solid work Nicolas!
Evening
Aerobic capacity option in 29min
Some shoulder work from.the physio
A. 265# (5# PR, always end up squatting at this weight but not today)
B. Tall jerk-95/115×2/135
Jerk bal-95/115/135/155
C. Done @ 185# which is 70% of 1rm power jerk
D. 65# sa db bench x 12 reps ea. set,
35# db hammer curls
Heck yeah! Congrats on hitting 265!
Congrats on the PR!!
A) Up to 285
B) Done
C) 43/42/43/43/43/48/58 at 240 – a little short on time today and rushed my warmup, and I could definitely feel the difference in my reps
D) 70# bench, 35# curls
Strongman
C) 15:09 (not including the 10th rest period), :35-:40 of work each set
D) Done
Pretty solid session considering you were strapped for time!
A.
118 kg new PR only 50g
B.
50 kg
C.
DU Unbroken (50 DU )
47”-49”-52”-42”-47”-40”-42” ( 85 kg)
D.
Done
In the afternoon aerobic capacity
PR is a PR! Great work!!
Enjoy your afternoon session!
Power clean = 125kg (+5kg)
Tall jerks = 50kg
Jerk balance = 60kg
Class was testing strict Press so jumped in = 87.5kg
Conditioning = 0.44-0.44-0.43-0.43-0.42-0.42-0.43
Great to see that consistency on the barbell cycling!