Primary Training Session
A.
Four sets of:
Max Effort Box Jump x 2 reps
Rest as needed
Don’t worry about the height of the box, focus instead on jumping as high as possible and landing slightly above parallel in an athletic position. Step down safely after each rep.
Followed by…
Four sets of
5 Depth Jumps with Vertical Take-off
(High Box)
15 second Assault Bike Sprint
Rerst 60 seconds
B.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat + Jerk
*Sets 1-2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 90% of 1-RM Clean & Jerk
When the running clock reaches 15:00…
Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 1 rep @ 90-95% of 1-RM Clean & Jerk
C.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
D.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
30 Alternating Dumbbell Snatches (50/35 lbs)
20 Air Squats
Compare results to June 15, 2020.
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:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds
B.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Prone Chinese Planks x 60 seconds
Rest 30 seconds
Banded Face Pulls x 30-40 reps
Rest as needed
Engine Accessory Option
Against a 2-minute running clock…
30/22 Calorie Assault Bike
Max Reps of Front-Racked Kettlebell Squats (24/16 kg KBs)
Rest 60 seconds, and then. . .
Against a 2-minute running clock…
20/15 Calorie Assault Bike
Max Reps of Air Squats in remaining time
Rest 3 minutes after the Air Squats and repeat the full 5 minute piece for a total of FIVE sets.
Compare results to June 22, 2020.
Running Endurance Option
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
Rowing Endurance Option
Four or Five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes
We will be re-testing your 2000 meter row next week (last tested on week of February 3). Accordingly, row these 5-10% faster than the pace you held for your 2k PR.
A. Done B. 140/145/150/155/160-160/160 these felt strong but slow D. 5 rounds 40 dus (last time 5+6 dus ?) I consciously moved faster and had faster transitions. It meant my legs felt like jello and I messed up on dus on 3 rounds, but it still paid off to move quicker. E. 100 walking lunges with 2×24 kegs; 7:03 (broke it as 40/20/20/20- it got really challenging after the first 40) SAO Handstand work Engine option Kb front squats 15/19/20/17/21 Kb deadlifts (not squats) 42/49/49/51/42 (If I crash at the end… does that mean I didn’t sandbag at the beginning… Read more »
It just means you gave up on the last one ?
Great days work Lara! Congrats on the improvement!!
B. 195/205, 215/220, 230 then 240 and 250 for the singles. 250# is a PR!!
C. No PR. Built to 335 which felt good. Failed 345, went a little too low.
D. 5 rounds. 19 rep improvement which I’m happy with! Air squats still the slowest part ??♀️
Damn good days work!! Awesome to see the work you’ve put in during the last cycle ?
Congrats on the improvements!
Primary
A. Done
B. 220×2, 235×2, 250. then, 260-280 (PR +5)
C. 240-265-300-320-335-350, fail, x2. 335 felt really good but 350 didn’t give me any feedback at all, had to jump out 😛 would have also been a +5 but I will get it soon!
Congrats on the PR!!! It’s been coming after an awesome few weeks of work!
355 next time 🙂
i made that sound a bit confusing… no PR on the back squat but i will get it later this week. C&J was a PR though 🙂
Also, did the conditioning this evening.
3 + 7. Not so great but oh well 😛
PM Session: A. Back Squat *Set 1 – 5 reps @ 65-70% – 245 *Set 2 – 3 reps @ 75-80% – 275 *Set 3 – 1 rep @ 85-90% – 315 Rest 2-3 minutes Followed by… Every 2 minutes, for 10 minutes (5 sets): Back Squat x 4 reps @ 85% – 315 Squats felt strong today. Legs are feeling good B. Complete as many rounds and reps as possible in 7 minutes of: Wall Ball Shots* (30/20 lbs) *Every time you drop the wall ball, perform 10 Burpee Box Jump Overs 25 / 25 / 33 = 83… Read more »
That would have got spicy fast! Would have much preferred muscle ups 🙂
Pts. A. Done. Really like these plyo movement. B. Clean + front squat + jerk Set 1-2 @ 80kg Set 3-4 @ 90kg Set 5 @ 95kg Set 6-7 @ 95 kg Set 8 @ 100kg These felt good. Switch to wider grip when transitioning from clean to jerk. Made the jerks easier. C. Back squat build to a heavy single @ 150kg Did not follow entire cycle so left it at this. D. 3 rounds + 61 reps My feet hurt on the snatches at the end. From gripping the floor. Question: Wednesday i have a workmeeting in the… Read more »
I would hit your session on Wednesday as normal and prioritize the important stuff. Keep Thursday as a rest day.
Looks like you’ve started the week well!
I am out of my gym for 10 days with my family in south of France.
But do not worry I train ahah ! Some bike this morning then todays wod tonight : 4+61. June 15 : 4+58.
Tomorrow run and swim !
Great work still getting some training in but Make sure you relax and enjoy some downtime with your family!
A done
B 130/140/145kg
2 times 150kg those felt heavyy
C no 1rm for me today.
No one to spot me so quitted at 200kg
(1rm = 210)
D 5+40
Last time 4+45
This time I managed to hold on to the dumbell like Tino said.
Pretty happy with the progression managed to hold a faster pace also
Great work on the improvement and holding on to that dumbbell. Its been awesome watching you develop and progress. Keep up the good work!
Thanks coach☺️
AM Session: Every 4 minutes, for 40 minutes (10 sets) for times: Run 200 Meters Walk/Jog 100 Meters Run 100 Meters **Performed on Air Runner** Legs were still a little sore I’m guessing from the weighted vest work on Friday so I kinda took this a little easy and used it more as recovery. Couldnt think of a great way to score this one so I will just record some stats here: *200’s were all under 1:00 *100 recovery was a jog on the runner around 700-800 watts *Started the 100 sprint between 1:40 and 1:45 each time Total time… Read more »
Legs should feel a little better after this one 🙂
? ?
A.
110 cm
B.
100-100-107-107-110 kg
112-112 kg
C.
162 kg ( 1 rm 160 kg
D.
5 round + 8 Du ( 15 June 4+70)
In the afternoon Row
New back squat PR?!?!
Solid improvement on the conditioning!!
Looks like an awesome start to the week