Dynamic Mobility, Activation and Warm-Up
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
and then …
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
and then …
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
Front Squat Progressions
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 4 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
New to the program and wondering what “@32X1” means? Please read “What Does @ 30X0 Mean? Why I Like Tempo Training”
Clean & Jerk Progression
Take 5-10 minutes to build to 70% of your Clean & Jerk, and then …
Every 60 seconds, for 5 minutes, complete:
Clean + Jerk @ 70-85%
followed by…
Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 100-105%
Conditioning
Three rounds, for time, of:
Rope Climbs x 2 ascents
Squat Clean x 4 reps
35-44: 205/135 lbs
45-49: 185/125 lbs
50-54: 155/115 lbs
55+: 135/95 lbs
Make every rep count for this workout. Be effecient with your rope climbs so that your forearms aren’t burned out by the time you get to the heavy squat cleans. Use your legs for the rope climbs by making your arms long and bring your knees to elbows so you can just stand up and walk your hands up the rope instead of just short pulls.
If you struggle with rope climbs then check out this article to improve your rope climb technique.
Optional Upper Body Session
Six sets of:
Bamboo Bar Bench Press x 2 reps
Rest 2-3 minutes
Two sets of:
Bent-Over Barbell Row x 10-12 reps
Rest 45 seconds
Banded Tricep Pull-Downs x 10-12 reps
Rest 45 seconds
DMA
FS = 95/ 145/195/245/265/295/305/LAST SET 305X3
C&J EMOM = 185/195/205/205/205
ONLY TIME FOR 1 RD ROPES AND CLN AT 205 = 2:30
DMA / Warm Up done
Front Squats
50/55/60/62,5/65/70/72,5/72,5 kg
Only got 2 reps in the last round. There was no more energy left ?
Clean & Jerk
Kept the weight low @ 60 kg
Conditioning
5:48 min @60kg
The rope climbs have been easy , but my legs felt weak. I have heard of such days ?.
Faster and better next time .
Loved this couplet ??
Glad you enjoyed training yesterday!
FS last set at 175
C&J last set at 180
WOD with 185# and 12’ rope 3:16
Bamboo Bench started at 80# and went up each set
Bent rows at 135
Front squats: 155,165,175,185,195,205,205, 215
C&J: 175,185,195,205,215
Pulls: 255
Metcon: No rope so 8 strict pull-ups, 8 air squats per round. 205#, 4:34
Bench press: 45# bar + 79# KB (44+35) all sets
Row: 155/165, Green band pressdowns
Everything felt heavy and terrible today except the rows (probably too light, oh well)
Oh no Jonathan – have you been getting enough sleep and recovery?
Hi Nichole, your programming is sound. I’m pushing to catch up with extra sessions (technique work mostly). Also may be pushing too hard on the extra conditioning stuff, I’ll manage it. Thanks! 😉
DmAW done
Front squats 135, 155,155, 175,175, 195,195,195
Pulls 245lbs
Conditioning
205lbs
5:32
Accessory
No bamboo. Used DB 60,70,80
Row 155lbs
Banded tri pdown
Well done!
At home workout today—optional biking from yesterday 21/21/21/21/20/19/19/19/17/21. 203 total. More a lack of fitness on bike than pacing—haven’t been doing optional bike since early August. Back on board again with the machines!
Wahoo!
DMAWU) done
tempo FS) 85kg, 90, 91, 92, 93, 94 (3 reps), 94, 94 (3 reps)
C&J) 80kg, 85, 90, 91, 92 – clean pulls 115kg
Condo) 5:43 scaled to 185#
bench) 45# bar + KBs from bands: 45#, 55, 55, 60, 60, 60
Great work Jeremy!
Glad that I took an extra day off yesterday to let my body fully recover from the half marathon.
Mobility completed
A)115#/125/135/145/155/165(3)
B1)Built up to 130#
B2)150#(5)
B3)185#(2)
C)4:23
Ohhhhh how did it go Dean?!?!
It was awesome. We finished in 2:21 which was good enough for my daughter to finish 2nd in her age group. I was so proud of her. I stayed with her the entire time to help pace her and with 2 miles left she said we needed to pick up the pace because she had more left. I guess that I trained her well for the race.
That is AWESOME!!!!!!!!!! I am so happy to hear that – congratulations!!
F squats 40/50/60/70/75/70/65/60
C jerk 70/75/80/85/85
Conditioning
5.52
Barbell 90kg squat clean 4 rep
4 rope climbing every round
(my box is higher 4 meters)
Awesome job Gianni!
Warmup
Front squat 70,75,80,85,85,90,90,
Clean and jerk 75 lbs for 5 minutes
105 for clean pulls
Don’t have rope so did pull ups with towel 6 reps each set
85lb cleans 3 rounds 5:50
Have a great day
Great sub for rope climbs Andrea!
A. 135/155/175/185/195/205 last 2 by 3 reps
Legs felt strong holding rack was tough
B. 165 for all sets all but 1 set was good
B1. 235 for both much better than last week
C. 4:14
First and last were fast rds
D. Bamboo moved up to 24 kg and a lot more movement
Solid Tom!
1. Mobility done
2. Snatch sycling 60 kg ×5 / 5 rounds every 90 sec
3. Conditioning 5:12 Instead of squat clean I did Power clean + jerk 93 kg
4. Bike intervals 2min work 1 min rest × 7 rounds ( 265 cal)
Fun day Alexander!