Primary Training Session
A.
Every 5 minutes, for 15 minutes (3 sets) of:
15/10 Calorie Assault Bike
15 Wall Ball Shots (30/20 lbs)
15/10 Calorie Assault Bike
20 Air Squats
Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
*Sets 1-2 – 70% of 1-RM Clean & Jerk
*Sets 3-4 – 75%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
C.
Against a 2-minute running clock…
25/18 Calorie Row
Max Reps of Ground to Overhead
Rest 2 minutes and repeat for a total of FOUR sets.
Loading per set:
*Set 1 – 205/145 lbs
*Set 2 – 185/135 lbs
*Set 3 – 155/115 lbs
*Set 4 – 135/95 lbs
D.
Three sets of:
6-8 Tempo Barbell Front Squat (50-60% of 1-RM) @ 30X2
Rest 15 seconds
12-15 Double Kettlebell Front Racked Squats (24-32/16-24 kg)
Rest 2 minutes
E.
One set of:
100 Banded Hamstring Curls
Keep a steady pace with a light band.
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.
Aerobic/Gymnastics Accessory Option
Every 12 minutes, for 24 minutes (2 sets) for times:
400 Meter Run
30 Double-Unders
20 Pull-Ups
15 Kipping Handstand Push-Ups to 4″/2″ Deficit*
20 Toes-to-Bar
30 Double-Unders
400 Meter Run
*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 15 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
Torn hands will only hold you back in training and competition, so we strongly recommend that you wear and get used to grips in training. We strongly recommend Victory Grips, and you can get a 10% discount by entering the code “INVICTUS”.
Running Endurance Option
A.
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes
B.
Four sets of:
200 Meter Run @ 95-97%
Rest 90 seconds
C.
Two sets of:
400 Meter Run @ 95-97%
Rest 90 seconds
Rowing Endurance Option
Twenty sets of:
Row 250 meters @ 2 seconds faster than your 2000 meter PR pace
Rest 30 seconds
A. Done 3:30ish each round
B. Worked off 140, hit all.
C. 6 + 8 + 9 + 13
A. Done
B. 170 / 185 / 195 / 205
C. 3/5/6/8. Bike Splits :60 / 1:02 / 1:08 / 1:08
D. Done 145# / 32# kB. These sucked, ouch
E. Done red band, sets of 10
Looks like you’d like to see more of D 🙂
PM Session: Every 2 minutes, for 10 minutes (5 sets): Snatch x 1.1 (2-3 second reset between singles) *Set 1 – 60% – 155 *Set 2 – 65% – 165 *Set 3 – 70% – 175 *Set 4 – 75% – 185 *Set 5 – 75-80% – 195 *Set 6 – 80-85% – 200 (only 1) “Commitment” Every minute, on the minute, for 10 minutes: 10 Toes-to-Bar 2 Snatches Weight = 197.5 lbs (+7.5 lbs from last time & 92% of my 1RM) Made 18/20 for a total of 3,555 lbs – not a PR. Last time I hit 20/20… Read more »
Solid push Lucas. That last minute got you! Still a good performance and solid days work. Good to see you getting more confident with those top end loads.
Redid 20.1.
9 rounds + 3 ground to overhead.
Improved from Friday. Have been dealing with flu issues since last Monday. I’m confident I can make time cap if I was healthy.
Nice work on the improvement! Now it’s time to get healthy so you can start maximising your performances!
Pts.
A. Done. Struggled composing myself after the wallballs with just nose breathing.
Also felt like i had stuff blocking/coming out of my nose making it hard to focus on anything else.
B. Little out of practice on the jerks. Kept them at 80%
C. Scaled to 20 cal row to give me about 1 min for the ground to overhead.
Weight 80kg- 3 reps
70kg- 8 reps
60kg- 8 reps
50kg- 9reps
D. Done.
E. Done first time i got 100 in one set.
First day back after being a bit sick and some off time.
Good to see you’re feeling better and back able to train today. Be smart this week and adjust accordingly!
AM Session:
Every 8 minutes, for 32 minutes (4 sets) of:
80/60 Calories of Assault Bike
All sets between 6-7 mins. Nice and easy
Two sets of:
Barbell Loaded Walking Lunges x 20 steps @ 20X1 – 95 lbs
Rest 90 seconds
Followed by…
One set for max reps of:
2 Minutes of Barbell Jumping Lunges (20/15 kg) – 74 (+1 from when we did this last cycle)
Two sets of:
60 seconds of Banded Hamstring Curls
Rest 30 seconds
60 seconds of Banded Good Mornings
Rest 30 seconds
Keep a steady pace with a light band.
Good way to start your week!
A) Done, about 3:30 each round
B) 225×2/235×2/255×2/275×2
D) did this first to keep all the squatting together – 195×8, 62 pound KBs for 15 each set
C) 8/10/11/12
E) Done
Tino, any chance you’re making a video for the beginning of this week? I’m trying to add in some weakness work before Ireland, but I want to make sure I’m not doubling up on anything
We’re not but I’ll email you the program
A.
4:20/3:55/3:59 – was finally able to do one of these all nasal breathing. Good learning
B.
220/235/250/265
C.
Row: 56/55/56/57 secs
G2OH: 8/10/10/11
D. Skipped
E. Done ? ?
Progress on the nasal breathing!
Just tape your mouth. Then you have to do nasal breathing ?
I have too much facial hair. That would hurt
A. Done around 3:30
B. 95-115kg
C. 6-8-9-10reps
E. Done
Short on time at the gym so did 3 sets of 20 x dumbbell squats 22.5kg when I was hit home. Legs are in bits after Saturday anyway ?
Those tempo squats get you??
Yes and 75 thrusters. Haven’t done these for couple of weeks because of my back.
20.1
10:50 ( venerdì 11:20) I happy
In the afternoon front squat and row
Awesome improvement Michele!! Great start to time Open, now get some good training in before 20.2!