Mobility, Activation and Warm-Up
Assault Bike x 2 minutes @ easy pace
2 Minutes Band Assisted Scarecrow
Assault Bike x 2 minutes @ easy pace
30 seconds Banded Monster Walks (forward)
30 seconds Banded Monster Walks (backward)
30 seconds Banded Lateral Walks (left)
30 seconds Banded Lateral Walks (right)
and then …
Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)
Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with 2 second pause in catch x 2 reps
*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Sets 3-4 = @ 70% of 1-RM Power Snatch
*Sets 5-6 = @ 75% of 1-RM Power Snatch
Back Squat Progressions
Every two minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 75%
Interval Conditioning
For time:
30 Calorie Row
15 Burpee Box Jump Overs (24/20″; 55+ can step up)
30 Calorie Row
Rest 3 minutes, and then. . .
For time:
20 Calorie Assault Bike
15 Burpee Box Jump Overs
20 Calorie Assault Bike
Rest 2 minutes, and then. . .
For time:
20 Calorie Row
15 Burpee Box Jump Overs
Rest 60 seconds, and then. . .
For time:
10 Calorie Assault Bike
15 Burpee Box Jump Overs
Push the pace with each interval. This workout doesn’t have any high skilled movements in it so you can push the pace and test that redline of yours! Stay low on the burpee box jump overs/step overs and keep your transitions short and fast!
Upper Body Accessory Work
Three sets of:
Banded Lat Pull-Downs x 15 reps
Rest 60 seconds
Bicep Curls x 10-12 reps @ 2111
Rest 60 seconds
Isolated Ring Hold on top of rings x 10-15 seconds
Rest 60 seconds
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.
Optional Additional Row Session
Two sets for times of:
1000 Meters @ 2k PR Pace
500 Meters @ 1:50-2:00/500m pace
1000 Meters @ 2k PR Pace
Rest 6 minutes
Bs: 320
Metcomn: 4:02 3:18 2:12 1:48
A day behind as usual. MAW done Power Snatches: from 33 to 38 kg. Uploaded a few clips. Back squats: all sets at 70 kg, heavy!!! Conditioning: 5:59 (Row 2:00/2:06), 5:25 (AB 1:43/1:55), 3:00 (Row 1:20), 2:25 (AB:45). My legs felt like I had cement in the shoes or something… and I’m still sore in my abs after GHD situps on Saturday… Accessory completed. 10 kg DBs for 12 reps of Bicep curls and 20 sec hold on rings. Added 5 windmills x 2 with 16 kg KB each arm + 1 Turkish get-up complex with 16 kg KB. Rowing… Read more »
Rowing session: I could feel immediately that it was not my rowing day today, but I continued anyway, didn’t want to quit.
1. 10:56 min (I didn’t manage to hold my 2k pace (2:10/500m) for that long and didn’t manage 1:50-2:00 for the middle 500)
2. 11:11 min (same story as in first set).
New day tomorrow!
MAWU
PS X 2= 115-155 (went over %, felt good)
BS X 6 = 275 ( went under %, 65%, did not feel good)
Conditioning = 22:34, grounded out bbjo, but they were slow
MAWU) done
Snatches) 55kg – 73kg – went over %’s, recorded last set for feedback (after re-tearing my hand), last rep was borderline not a power snatch https://photos.app.goo.gl/eLParmCRK1h4gqRn9
Back squats) done @ 121kg
Interval condo) 4:41, 4:05, 2:04, 1:55 (18:45 total w/ rest)
Upper body accessory) done
DMA done–OHS with 35 lb KB
A. Snatch 85 to 105
B. BS only to 175, glute feeling a little wonky
C. Total time 22:13 (5:25/5:28/2:56/2:24). That AB was rough ><