Aerobic Primer Work @ 70-75%
For 10 minutes at 70-75% effort:
60 Seconds of Rowing
6 Inchworms
9 Jumping Squats
12 Single-Arm Dumbbell Push Presses (6 Left/6 Right – light load)
Rest until the running clock reaches 12:00, and then…
Two sets of:
400 Meter Run or 300 Meters on Assault Runner
5 Down Ups (https://www.youtube.com/watch?v=KzJNUj420Z0)
10 Wall Ball Shots (20/14 lbs)
Rest 30 seconds
A.
Every 90 seconds, for 6 minutes (4 sets):
2 Power Snatches + 1 Overhead Squat
Build over the four sets to today’s heavy complex.
When the running clock reaches 6:00…
Every 90 seconds, for 6 minutes (4 sets):
Power Snatch x 1 rep
Build over the four sets to today’s heavy single.
When the running clock reaches 12:00…
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + Hang Snatch
Build over the three sets to today’s heavy complex.
B.
Take 10 minutes build to a 3-RM Front Squat
Followed by. . .
Three sets of:
Front Squat x 3 reps @ 90% of today’s 3-RM
Rest 2 minutes
C.
Against a 6-minute running clock…
15 Down-Ups
800 Meter Run or 600 Meters on Assault Runner
15 Down-Ups
Max Reps of Wall Ball Shots (30/20 lbs)
Rest 90 seconds and repeat for a total of FOUR sets – total time of 30 minutes for this portion.
Adjust reps and/or meters to give yourself 40-60 seconds of Wall Ball Shots.
Inch Worm Reach and Hold (3 seconds) x 5/10 reps
Side Crunches x 10/20 reps
Tuck Rocks x 20/40 reps
Side Plank (right and left) Forward/Backward Hips x 10/20 reps
Seated Straddled Leg Lift Hold x 5/10 seconds
Rest if necessary
Strength Accessory Option
A.
In the least amount of sets as possible complete:
75 Band Resisted Dumbbell Romanian Deadlifts @ 1012 (50/35 lbs)
The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this.
B.
Four sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 Second Sandbag Bear Hug Hold (150/100 lbs)
15 Sandbag Bear Hug Squats
Rest 2 minutes
*If you do not have access to a Sandbag or D-Ball perform with Double Front Racked Kettlebells (24-32/16-24 kg).
Engine Accessory Option
Complete as many calories as possible in 5 minutes of:
30/22 Calories of Assault Bike
100 Double-Unders
Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of FIVE sets.
Running Endurance Option
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 95% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 4-5 minutes
Rowing Endurance Option
For distance:
1 Minute of Rowing
2 Minutes of Easy Recovery Row
2 Minutes of Rowing
4 Minutes of Easy Recovery Row
3 Minutes of Rowing
6 Minutes of Easy Recovery Row
3 Minutes of Rowing
4 Minutes of Easy Recovery Row
2 Minutes of Rowing
2 Minutes of Easy Recovery Row
1 Minute of Rowing
Push your pace on the work intervals – somewhere between 90-95% effort; back off to 55-60% effort on the recovery portions.
A.) Snatching went awful today. Well not awful but most of them were squat snatches ??♀️
115/125/135/135
135/140/145/150
135/145/150
B.) Built up to 265# then the drop sets were at 235#
C.) Used the assault runner. I feel like I’m worse at down ups than burpees.
15/10/14/16
Tough start to the week! Still money in the ? though, onward!
PM Session: A. Build to today’s heavy… One and a Quarter Front Squat – 275 (96% of clean) Goal is to get to 95-100% of your 1-RM Clean. If you get there, go ahead and call it. Goal is just to prime you for a good snatch session. B. Every minute, on the minute, build to today’s 1-RM Power Snatch – 185 No misses, but form started to break down at 185 so I called it there. C. Three sets of: Bench Press x 6 reps @ 77.5% – 195 Rest 2 minutes D. Three sets of: Strict Press x… Read more »
???
Pts.
Warm up done.
A. Worked up to 70kg
B. Front squat up to 110kg
C. Subbed 600m row for the run.
Had about 90 seconds for the wallballs.
First round lot of no reps (different wallball target.
Reps 8-22-18-19
Kept nosebreathing for the down ups and row on the first 3 sets.
Went all out on the last set but was so fatigued that i did not get a better score.
D. Core Done
Good to see you incorporating some nose breathing work!
Aerobic – Done !
A. Snatch complex up to 100# ( A bit too wide my P. Snatch)
P. Snatch up to 120# not pr BUT a lot more consistent now at 120#
H. Snatch DL + H. Snatch up to 100#
B. 3RM Front Squat 215# then at 200#
C. Round 1 = 11 WB
Round 2 = 14 WB
Round 3 = 7 WB
Round 4 = 9 WB
All UB
D. Done
Strength = A and worked on HSH and HSW and hopefully I can buy a GHD soon 🙂
Great to see your lifting is coming on! Solid start to the week!
Rest day today cause a biiiig comp last 2 days! 3rd overall at the end of week end so really happy. Big sunday with hard outdoor wod (paddle, swim, run etc…).
Tomorrow will do the todays sesh.
Thats awesome dude!!! Looks like you learned from your last comp and were able to apply it this time!! Congrats!!
Thanks for all your advices
AM Session: Against a 90-second clock… 22/15 Calorie Assault Bike Max Sandbag or D-Ball Bearhug Squats (150 lbs) Rest 90 seconds and repeat for a total of EIGHT (8) sets. 10 / 10 / 10 / 8 / 11 / 9 / 9 / 12 = 79 Scaled to 18 cals to make sure I had around 30 seconds for the squats (did this last time too) This was my first workout back from taking a week off so I set low expectations. Didnt want to come out and wreck myself after a week of sitting around not being overly… Read more »
How was your week off?
Great – didnt workout much but needed some time away to decompress. I have been working from home since March so I needed time away from that.
Hi Tino, if I have a competition this week-end I have to do the second session every day? How I have to take this week?
Second sessions are always optional and should be incorporated based on needs and schedule. If you would like guidance on what you should be doing then we can do that with Athlete +. Athlete + is an individual version of Athlete where a coach chooses the best options from Athlete to build out a program that suits your needs and schedule. You will also have a separated spreadsheet along with access to a coach for guidance. Not sure what day your comp is but if its Saturday I would train hard Monday and Tuesday, incorporating aspects of the workouts that have been announced or may come up. Reduce the… Read more »
Ok, thank you Tino!! ????
I think i have a problem with a rib under my chest. Since last saturday the evening after training. Stings sometimes when i take a deep breath and then i can’t breath properly when it stings. Maybe a bruised rib or a irritation from the muscles in between idk? Any one any tips or had the same problem? Will use this week to move around a bit and hope i can attack next week recovered and fresh Did the warm up A upto 90kg went well Upto 105kg Upto 110kg B did not go heavy on the frontsquat 80kg and… Read more »
I’ve had this before. Took a week off from lifting and just did conditioning on the machines. The next week I was fine and it went away. Not sure if it’s the same thing but that’s what I did
I think it was my intercostal muscles.
Sounds like you may have a rib out of place or it was out of place and its bruised your intercostal muscle like Alex says. Take it easy over the next couple of days and if the pain persists get it checked out!
Lets make sure you’re feeling good going into the next cycle and not derail your awesome progress!
we will do that Tino!! Thanks guys