Primary Session
Movement Primer
Every 6 minutes, for 12 minutes (2 sets) for times of:
20/15 Calories of Assault Bike
15 Wall Ball Shots (20/14 lbs)
20/15 Calories of 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.
A.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat
Followed by…
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 85-88%
B.
Build to today’s 1-RM Snatch from 2″ Below the Knee
(pause 2 full seconds in the starting position before snatching)
Followed by…
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ today’s heavy from below the knee
C.
Every 5 minutes, for 20 minutes (4 sets) for times:
Clean x 10 reps
Set 1: 65% of 1-RM Clean
Set 2: 70% of 1-RM
Set 3: 75% of 1-RM
Set 4: 80% of 1-RM
Use the same loads as last week with the goal of beating your previous times. Play with different strategies and find out what is fastest AND most efficient.
Move the barbell the fastest, most efficient way. Please note both your time and the load used.
D.
Three rounds for time of:
20/15 Calories of Assault Bike
25-Foot Single-Arm Overhead Walking Lunges (70/50 lbs; Left Arm)
20 Chest-to-Bar Pull-Ups
25-Foot Single-Arm Overhead Walking Lunges (70/50 lbs; Right Arm)
Strongman Option
A.
Three sets of:
50-Foot Sled Push (Heavy)
Rest 15 seconds to switch plates
50-Foot Sled Push (Medium)
Rest 15 seconds to switch plates
50-Foot Sled Push (Light)
Rest 4 minutes
50-Foot increments should be performed unbroken but challenging. Use the 15 seconds to strip weight.
B.
For time:
40 Double Kettlebell Deadlifts (HEAVY)
100-Foot Sandbag or D-Ball Carry (150+/100+ lbs)
30 Double Kettlebell Deadlifts
100-Foot Sandbag or D-Ball Carry
20 Double Kettlebell Deadlifts
100-Foot Sandbag orD-Ball Carry
10 Double Kettlebell Deadlifts
100-FootSandbag or D-Ball Carry
Running Endurance Option
For distance:
8-10 Minutes of Running @ 70-75% effort
8-10 Minutes of Running @ 80-85% effort
8-10 Minutes of Running @ 75-80% effort
If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.
Rowing Endurance Option
For distance:
8-10 Minutes of Rowing @ 70-75% effort
8-10 Minutes of Rowing @ 80-85% effort
8-10 Minutes of Rowing @ 75-80% effort
If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.
Movement Primer Two sets of: 18 Calorie Assault Bike 300 Meter Row Rest 60 seconds 300 Meter Row 18 Calorie Assault Bike Rest 3 minutes Nice long nose breathing piece to start the session A. Every minute, on the minute, for 6 minutes: Back Squat x 1 rep @ 90-92% – 345 B. Every 5 minutes, for 20 minutes (4 sets) for times: Clean x 10 reps Set 1: 65% of 1-RM Clean Set 2: 70% of 1-RM Set 3: 75% of 1-RM Set 4: 80% of 1-RM 1 – :38 @ 185 2 – :42 @ 205 3 –… Read more »
30 seconds too slow 🙂
A. 110
Emom 102.5kg
B. 50kg
Emom 50 kg, 4 reps fail
C. 55/60/65/67.5 kg all single
D. 10:57
Cals slowly, lunges ub 22.5 kg, ctb ub/ub/12-8
Solid finish to another good week!
A.
155 kg
2 Rep 145 kg
B.
80 kg
Emom 80 kg 2 fail
C.
85 kg 22” 10 Rep Unbroken
90 kg 26” 10 Rep Unbroken
98 kg 1’14” 1.1.1…. Rep Single
105 kg 1’48” 1.1.1…. Rep Single
Last week
85 kg 30” 7-3
90 kg 38” 6-2-1-1
98 kg 1’54” Single
105 kg 3’03” Single
D.
9’52”
C2Bar 13-7/13-7/16-4
Very slow C2Bar
Lunge unbroken but 25 kg
What’s going on with your CTB??
sometimes i go away without problems. very tired today. much break between the two sets
.
A 195
Sets on 180kg
B
115 was max for today
11 hits
C 100kg 0:14 unb
110kg 0:27 unb
120kg 0:35 fast singles
130kf 1:12 singles
D 7:53 think i could have gone harder if my legs weren’t that dead hahaha?
Ctb unb/unb/ 12-8
Lunges unb
Gonna give my legs a good rest now!
Haha you can always go a little harder but still a solid finish to another good week! Let’s keep you healthy and training hard going into the new year! ??