Primary Training Session
Aerobic Primer @ 80-85%
Three sets of:
Weighted Box Jump x 3 reps*
immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed
followed by…
Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg
*Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement
A.
Build to today’s 1-RM Dead-Stop Front Squat
B.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch High Pull + Hang Snatch
*Set 1: @ 65% of 1-RM Snatch
*Sets 2-3: @ 70% of 1-RM Snatch
*Sets 4-6: @ 75% of 1-RM Snatch
D.
Against a 6-minute running clock…
3 Chest-to-Bar Pull-Ups
3 Burpees to Pull-Up Bar (6″ above max reach)
3 Box Jump-Overs (24″/20″)
6 Chest-to-Bar Pull-Ups
6 Burpees to Pull-Up Bar (6″ above max reach)
6 Box Jump-Overs (24″/20″)
9 Chest-to-Bar Pull-Ups
9 Burpees to Pull-Up Bar (6″ above max reach)
9 Box Jump-Overs (24″/20″)
and so on…adding 3 reps every time you complete the triplet.
Rest 3 minutes and repeat for a total of THREE (3) sets – 27 minutes total.
E.
One set
100 Hollow Body Bounces
30 Straight Body Ceiling-Reaching Crunches
@ 1010
30 Tuck Rock to Tuck Sit
30 Hollow Body Side-to-Side Rocks
30 Hand Plank Arch/Hollows with feet on 18″ box @ 2020
30 Limbo Twists (each side, 60 total) @ 2110
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.
In the least amount of sets as possible complete:
75 Double Kettlebell Front Squats @ 2011 (16-24/12-16 kg)
The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this.
B.
Three sets of:
Glute Ham Raises x 8 reps @ 2211
Rest as needed
*Barbell Good Morning x 8 reps @ 2211
Rest as needed
*Keep perfect positioning during this lift. Do not worry about depth – keep good neutral spinal mechanics and work for tension through your hamstrings.
Engine Accessory Option
Against a 90 second clock:
22/15 Calorie Assault Bike
Max Sandbag or D-Ball Bearhug Squats (150-200/100-150lb.)
Rest 90 seconds and repeat for a total of EIGHT sets
Goal is to have 30 seconds of squats.
Use a heavier Sandbag or D-Ball if possible and if you do not have access to these perform front racked double kettlebell squats (24-32/16-24kg)
Running Endurance Option
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes
Rowing Endurance Option
Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR pace
Rest 90 seconds
– plyo et bulgarian squat done
– front squat up to 130k today. Just for a come back its ok. Without belt or strap or lifters.
– snatch balance done
– snatch combo up to 80kg easy
– wod : did push up instead of C2B cause I got new tattoos on my forearms 1 day ago so decided to let my forearms relax. But did burpees to pull up bar and BJO.
Score for 2 sets today : 7 burpees in round 15, 10 burpees in round 15.
Ooooooo what did you get??
Ahah a big mandala to add a new one on my fore arm!
Nice! You’ll need to send a pic!
A. 185
B. 85/95/105/115/125
C. 85/90/95/100/100
D. 12+16/12+21/12+19
– I misread the order and started with burpees, then did C2B, then box jump overs. Sort of glad I made that mistake because I think it saved my hands. My hands always take a beating when it’s so hot and humid. My box was outside, so long transition times, but that kept my heart rate down, and I’m sure it helped my C2B
E. Done
Strength accessory Done
Blessing in disguise! Solid start to the new cycle!
A. Every 2 minutes, for 10 minutes (5 sets): Snatch x 1.1 (2-3 second reset between singles) *Set 1 – 60% – 135 *Set 2 – 65% – 155 *Set 3 – 70% – 165 *Set 4 – 75% – 175 *Set 5 – 75-80% – 185 *Set 6 – 80-85% – 195 B. Three rounds for time of: 800 Meter Run or 1,000 Meter Row 30 Wall Ball Shots (30/20 lbs) 20 Alternating Dumbbell Snatches (50/35 lbs) Time = 23:51 Air Run – Row – Air Run I was actually slower this time around than last time on this… Read more »
Did you not hit the snatch/ttb workout?
My t2b station is kinda far from where I can drop weight from overhead so if I did that wod I’d have to build in too much transition time and I’d have to do it with a lighter barbell than I probably should have. I think the last time I did this I did it around 190.
I’m back! I took last week as a deload. Did some of the lifting but I did different workouts. I just wasn’t feeling up to re-tests honestly. Had some aches and pains and I think my body needed a rest. A.) my knee is still bothering me a little so I didn’t do this. B.) 85/95/105/115/125 C.) 120/130/140. These actually felt okay. Usually I struggle with the lift offs D.) this felt like an open workout… I got into the round of 15 each time: round 1-4 BJO (124 reps) round 2-finished the burpees (120 reps) round 3-12 burpees (117… Read more »
Good to see you looking after your body and taking some rest. Any idea what’s going on with your knee?
I’m getting old…..JK it just acts up once in a while. We did like 500ft or worm lunges on Saturday. That might’ve been what triggered it. Just need some rest
That doesn’t sound like a deload!!
Pts. Plyo done. A. Done @ 115kg 120kg started to move but couldnt get it past the sticking point just above parallel. B. Build to 55kg C. Set 1 @ 55kg Set 2-3 @ 57.5kg Set 4-5 @ 60kg Used a wider start position to get my knees out of the way. Felt good. D. First set round of 15 – 15c2b+4 burpees Felt my hand about to rip so switched the c2b out for ring rows in the next 2 sets. Second set round of 15 – 4 ring rows. Third set round of 12 – 12 ring rows+12… Read more »
Smart call on those CTB! Good days work!
– plyo et bulgarian squat done
– front squat up to 130k today. Just for a come back its ok. Without belt or strap or lifters.
– snatch balance done
– snatch combo up to 80kg easy
– wod : did push up instead of C2B cause I got new tattoos on my forearms 1 day ago so decided to let my forearms relax. But did burpees to pull up bar and BJO.
Score for 2 sets today : 7 burpees in round 15, 10 burpees in round 15.
A. 85
B. Balance 55
C. 35/37/40kg
D.
I 15+4 burpees
II 15+ 11C2B
III 15+ 1 C2B
E.done
Strength Accessory Option done
Fun start to the new cycle!
what I wrote, I gave the result wrong, sorry
I 12+4 burpees
II 12+ 11C2B
III 12+ 1 C2B
?♀️?♀️?♀️?♀️
A 160kg from J hooks (not that easy haha)
B 60/80/100/110/120kg snatch balance
C 90/95/100 and one set 105kg felt good and smooth
D all rounds ctb unb
In the round of 15 10box jumps done
In the round of 15 13 burpees done
In the round of 15 2 burpees done
It was 35 degree celsius so very hot to do the workout. Think i could come further with a little colder weather. But a good effort in the heat i think.
E done
Solid start to the new cycle! Now to stay hydrated and look after yourself in the heat!! Get an ice bath sorted!! ? ? ?
Will dooo
8 am
Aerobic Done
A.
125 kg
Rowing Option
49/51”
11 am
B.
60-65-70-73-77 kg
C.
60-65-68-70-73-75 kg
D.
1 set 12+1 ( I did wrong…burpees pull-up instead of burpees to pull-up bar! All set)
2 set 12+1
3 set 12-1
E.
Done
Thursday triathlon I’m happy for swimming and cycling. running very badly with leg cramps
Saturday 90 km montai bikes
Apart from misreading the workout ? how was day one?
I was confused by the burpees to pull up, nice part of the bar, also the wod