Primary Training Session
Activation Work
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.
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 2:30 minutes, for 20 minutes (8 sets) of:
Clean & Jerk x 1 rep
*Set 1 – 60% of 1-RM
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 84%
*Set 7 – 87%
*Set 8 – 90%
B.
“The Jacked Gymnast”
5 Clean & Jerks (225/155 lbs)
Unbroken Muscle-Ups
4 Clean & Jerks (255/170 lbs)
Unbroken Muscle-Ups
3 Clean & Jerks (275/185 lbs)
Unbroken Muscle-Ups
2 Clean & Jerks (295/195 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (315/205 lbs)
Unbroken Muscle-Ups
Time Cap: 8 Minutes
See Athlete Notes below.
Rest exactly 12 minutes after the time cap for “The Jacked Gymnast” and complete the following when the running clock reaches 20:00…
C.
“The Power Gymnast”
I.
For max calories:
90 seconds of Assault Bike
Rest 30 seconds
When the running clock reaches 2:00…
II.
For time:
100-Foot Handstand Walk
(must be completed in 25-foot increments; if you fall before reaching 25-feet, return to the last 25-foot marker you completed)
Time cap: 6 minutes (4 minutes from the start of the handstand walk)
This should be scored as two separate events: the first will be the number of calories achieved on the Assault Bike in 90 seconds, and the second score will be the time to complete the 100-Foot Handstand Walk in 25-foot increments. If you fail to complete the entire 100-feet in the allocated 4 minutes, please note the distance achieved in that time period.
D.
Every 90 seconds, 15 minutes (5 sets of each) of:
Minute 1 – Push-Ups x 20 reps @ 1011
Minute 2 – Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111
“The Jacked Gymnast” Athlete Notes:
The muscle-up set begins once the athlete is hanging from the rings with his or her feet off the ground. The athlete may perform as many or as few repetitions as they would like, but once their feet come back to the ground, their set is finished and they must return to the barbell. Once they return to the barbell, they must build the barbell to the next prescribed weight. Proceed in this fashion until the athlete has complete the final set of muscle-ups, or they have reached the 8-minute time cap.
Athletes do not have to perform any muscle-ups. If they make an attempt, fail and return to the ground, they must move back to their barbell for the next prescribed clean and jerk. Athletes may make as many attempts at the clean and jerk as they like, but may not advance to the rings until they have successfully completed the prescribed clean and jerk.
Scoring for the event will be based on two components – the heaviest successful clean and jerk, and the number of muscle-ups performed. Athletes will receive 1 point per pound of their heaviest successful clean and jerk, and 10 points for each muscle-up completed.
Example…if a male athlete makes two reps of Clean & Jerk at 295 lbs and completes a total of 43 muscle-ups, his score would be 295 + 430 = 725 points
If these loads are not doable or safe for you, please scale to the following:
5 Clean & Jerks (165/125 lbs)
4 Clean & Jerks (185/135 lbs)
3 Clean & Jerks (205/145 lbs)
2 Clean & Jerks (225/155 lbs)
1 Clean & Jerk (245/165 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
A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 Seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
B.
Every 2 minutes, for 12 minutes (6 sets):
100-Foot Front-Racked Kettlebell Carry (32/24 kg)
10 GHD Sit-Ups
Assault Bike Conditioning Option
Five sets for times of:
5 Sandbag Cleans Over Shoulder
15/10 Calories of Assault Bike
10 Sandbag Squats
15/10 Calories of Assault Bike
Rest 4 minutes
Use a heavy sandbag, but one that you can successfully clean for a total of 25 reps over the course of the workout. Your goal will be to push hard each set and trust your ability to recover in the three-minute rest interval.
Aerobic/Gymnastics Option
Complete as many rounds and reps possible in 25 Minutes of:
2000/1800 Meters on C2 Bike Erg or 60/45 Calories of Assault Bike
100-Foot Handstand Walk or 1 Obstacle Course (both ways)
3 Rope Climbs (15′)
AM.
Aerobic/Gymnastics Option
60 Cal AB, 1 HS Obstacle (Ramp & Stairs) both ways, 3 Rope Climbs
Score: 4rds + 20 cal
SAO,
A. 26lb KBs for BBS
B. Done
PM.
Activation done
A. 165-180-195-220-235-245-255-265
B. 665.
My 1RM C&J is 275. So I scaled the weights and did 165/185/205/225/245.
245lb C&J, + UB MU sets: (8+10+10+8+6=420)
C.
i. 39 Calories
ii. 00:36, 100′ UB
D. done with 95lb barbell for bent over row
Really fun day today
Those adjustments worked well, great session today!
C&Js:
205-220-235-250-265-280-290-300
B. 505, (295 + 210)
Went into this conservative on the Muscle Ups. Yes I know that’s not the best way to rack up points but I really wanted to see how I could handle those heavier weights under fatigue.
Hit 295 twice in 30 secs, that’s win for me!
C. 48 cals, 100ft in 1:08
You’re pretty damn good! About time you started trusting it! Great work quick firing 295 at the end, shows there’s more in the tank next time! ?
Pts. Warm up done. A. Set 1 @ 65kg Set2 @ 70kg Set 3 @ 75kg Set 4 @ 78kg Set 5 @ 85kg Set 6 @ 88kg Set 7 @ 90kg Set 8 @ 95kg B. Skipped no muscle up station or assaultbike today. Subbed rowing conditioning from august 7. C. Done scaled to 12 push-up and 10rows @ 60kg Rowing conditioning 4 sets 1500m row 4 min rest Set 1 6:00 hr after row 171 after rest 100 Set 2 5:58 hr after row 177 after rest 110 Set 3 5:55 hr after row 179 after rest 109… Read more »
For your rowing pieces and developing your aerobic base then you want to stay around 60-70% of your max heart rate (zone 2). You want to over dose in this area and not go glycolitic.
A. 145/160/170/185/195/205/215/225
B. Well I clearly need to work on my muscle ups when I’m winded and don’t have a lot of time ?
180+205=385
4/2/4/4/4 on the muscle ups. Second round I fell out of rhythm. I just rested too long going into each set of muscle ups and then had to rush the clean and jerks or I would’ve ran out of time……..guess I’m just jacked and not a gymnast ??♀️?
C. 30 cals and 1:22 on the HS walk
D. Done
Or you just need to trust your fitness and jump uo ??
Maybe..you could be onto something.
A. Up to 265#
B. Did 205×5/225×4/245×3/265×2/285. Muscle ups were 6/5/5/5/5=26
Score=285+260=545
C. 43 cals, 1:59 hs walk 4×25’ unbroken
D. Done 135# on bar
Session 2
SAO
A. 135/155×2 back rack split squats x 10 reps, 20# ball hammy curls, 35# db Russian step ups go 20” box
B. 6×100’ front rack 70# db carry
Nice work Noble!
AM Session: Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% – 205 *Set 2 – 5 reps @ 65% – 235 *Set 3 – 3 reps @ 75% – 275 *Set 4 – 2 reps @ 85% – 315 *Set 5 – 2 reps @ 90% – 335 *Set 6 – 1 rep @ 95% – 350 Then rest two minutes before starting… Every 3 minutes, for 6 minutes (2 sets) of: Back Squat x 1 rep @ 101-105% – 360, 370 (5# PR) That’s 10 lbs I’ve put on my… Read more »
Congrats on the back squat PR!!
A. Worked off 140kg failed the last two sets from the jerks
B. 245+300 = 545. 6 each round
C. 48 cals + 25ft left.
A) 195/205/225/235/255/265/275/285
B) 275+260=535 – finished the 275 bar, MU were 10-10-6 (hit the cap)
C) 52 cals, 3:08 total time (1:08 for the hsw) – did 2×50′ ub
D) Done, 115 for rows
SAO
A) 165 for bulgarians, 20 curls, 35# dbs for the step ups
B) Done with 70# KBs
Crushed that bike!!!
I was queasy all the way through the pushups and rows, nothing quite like assault bike sprints!
Clean & Jerks: 150, 163, 175, 188, 200, 210, 218, 225.
Jacked Gymnast: 205 + 250 = 455.
MUs: 8-5-4-4-3. Hit the last MUs with :03 seconds to spare.
Power Gymnast: 25 Cals (I am not a good Assault Biker), 1:44 2x50ft UB sections in :44 each.
(3:44 total time with :90 AB, :30 rest, 1:44 100ft)
Push Ups and Sup Grip Rows done. Felt like a lot of push ups. Arm pump on. Skipping the suit coat today.
These workouts are right up your street, well apart from the Assault Bike 🙂
A. Done
B and C Skipped, depleted and shoulder issues
Did Assault Bike conditioning at a plod instead with 85kg bag.
D. Done with 60kg
Going to have a chilled two days and hopefully recover for next week
Progress on your shoulder?
Short on time, baby duties and work.
Wanted to hit everything which was programmed today so came up with this
25 min emom
1st 5 x Gtoh 225 lbs
2nd max ub muscle ups
3rd 50 foot handstand walk
4th max assault bike
5th rest
Mu 7-5-5-5-5
Bike 26-20-22-20-20
D. Done at home with 2 x 22.5 kg dumbbells
Fun mash-up! Nice work Getting this in!
A.
108 kg. Power Clean & Jerk
B.
225+270= 595
75-85-93-102 kg
C.
3:38
38 Cal + 4×7.5 m Unbroken
D.
Done
In the afternoon ABike conditioning
Nice work Michele! Solid push on the bike!
A. Done based 105kg
B. Scaled version
Rmu 4/3/3/5
Missed last C&J cap time
At 20′..
37cal in 1’30”
Total time with rest and hsw
4’13”
Im.very happy, hsw all part of 25 foot ub, transition very very small!!
C. Done
Afternoon, strenght and slowly 30′ jogging
Great to see you Handstand walks improving!