Primary Training Session
Mobility & Activation
Choose any drill from this article that will help you prepare for your Front Rack position
and then …
Two sets of:
Deep Squat Progressions x 5 reps
Banded Lateral Walk
x 20 steps
followed by …
Glute Activation Warm-Up (20 seconds leg on rack/10 seconds leg off rack)
A.
Build to today’s heavy Hang Clean & Jerk
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep
Perform these from the floor, with the same weight you built to from the hang. Focus on achieving the same contact point and positioning created by starting from the hang. For most of you, this will mean being more patient than normal.
B.
For time:
50 Calories of Rowing on Concept 2
40 Thrusters (115/75 lbs)
20 Ring Muscle-Ups
Time Cap: 10 minutes
Athlete Notes:
We’ve got another short and fast conditioning piece! Today’s times will be largely dependent upon by your skill level at ring muscle-ups. Find the balance between an aggressive pace on the erg that will allow you to get off and go right into your thrusters. You may want to back off your pace when you have around 6-8 calories remaining. Quickly transition to your thrusters and get to work! If you are strong with your ring muscle-ups then we want you pushing your reps and speed on the thrusters. For today, go by feel and break when needed (something like 23, 12, 5 reps). Be aggressive with your opening set of ring muscle-ups but stay away from grinding out a rep.
If you struggle with ring muscle-up volume then take a more measured approach with your thrusters. You may do something like sets of 10 or 15/15/10 reps. Utilize your leg drive to generate power on the barbell so that you aren’t pressing out to finish the rep (this will save your shoulders and triceps for the ring muscle-ups). Be on the more conservative side with muscle-up pacing. We’d rather you wait an extra 5-10 seconds before jumping to the rings if it means that rep will be a success. (If you do not have muscle ups then please modify to ring-dips.)
C.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds
A. Built to 165#; EMOM 165#
B. 7 MU RX @ CAP
C. Done – 20# DBs, hollow body hold; & blue band
BONUS: Added some aerobic rowing onto the end of the day to work out some of the waste in my legs from yesterday. Woke up really feeling it.
A. Hang CnJ up to 245#
EMOM CnJ 245#
-) Next day’s.BSq
Up to 335# (90%)
ME @ 300# for 6 reps
Strength hasn’t been there this cycle due the left knee.
B) Capped at 14 RMU, missed the 15th rep in the final seconds
C) Done
A. up to 255.
B. Did the class workout today.
A. 215 and 195
B. Capped with 8 mu left
Finished in 12:31
C. Did db press and pp with 30#
Mobility done
Warmup done
A. Hang clean & jerk 95/125/145/165/185/205/215/225/230
Clean & jerk
225×2 230 x 2
B. 10 min cap
Finished 15 rmu’s 4/3/3/1/1/1/1/1 but did the next 5 to get all 20 after cap at 11:15
C. 3 sets emom
Cable tricep extensions / hollow rocks / banded pull aparts
looks like you felt a little better today!! Nice work!
Mobility & warmup ✅
A. 225
B. 9:32 (Did 35 cals on Airbike as I don’t have a rower), glad I finished ☺️
C. Done
Great work making the cap!
Well work won today and had a couple other things to take care of. I will make this work up tho ????
Hope you had an awesome day Tino!
Get after it tomorrow!!
A. Built to #165, everything felt heavy today
B. Capped, only got to do 6 MU, RMU have always been a weakness ???? so i did an EMOM afterwards with RMU to practice
C. Done!
I’d highly recommend adding in our gymnastics program! ????????♂️????????
A: 95, 115, 135, 145, 165, 185, 205
A1: 205x1x4
Only had time the lifting today. Crazy busy day at work!
Good job still getting your lifting in!
M&A done
A. Up to 111Kg
then 4 sets at 111Kg
B. 7:53 Rx
Row – 1:55
Thrusters – 10/10/10/10
MU – 4/4/3/3/3/3
C. Done
No cheerleader today, she was napping. I’m sure I could’ve gone a little heavier and a little faster with her giggles and screaming!????????????????????????
Would have been at least a minute faster with your cheerleader!
Mobility/Activation done
A. Worked up to 150lbs; the transition to cleans from the floor was good practice.
B. CAP @ 11 Devil’s Press (instead of muscle-ups). I was disciplined on how I broke up my thrusters (20-12-8), but I ate up too much time in the transitions and resting whenever I put the bar down.
C. Done with 15 / 25lb DBs — somehow that was plenty today
Thank you!
Good job staying disciplined, now to put your hands back on the bar sooner! ????????
Mobility done
A: 175 didn’t want to push it too hard but felt better than a few weeks ago
B: I did ring pull-ups but I got everything in under the time cap (which is really good for me). Happy with that. Still too gassed on thrusters though but not as bad as yesterday.
C: 25 DBs
Well it sounds like things are moving forward. Good work!
A. Up to 125kg PR and 130kg hang clean PR
B. For time Cal bike instead of Row, same cal.
time 11:27 too much time on bike.
Thrusters 15/10/8/7
C. Done with bar 40kg
What an awesome day!!
Mobility: done
A. 245 – tried to jump to 265 and failed. Probably had 255.
B. 10:00 – capped. Used 95 for thrusters. Got 8 MU (they’re a weakness)
C. Done
That was an aggressive jump!
I’d highly recommend adding the gymnastics program. It will really help!
Primary session : done
A1: 235
A2: 235
B: 8:54 with 40 chest to bar (I can’t to do Muscle up in my apartment ????)
C. Done
Making it work!
Mobility and activation – Done
A1. 50 kg
A2. Done
B. For time:
500 Meter Run
40 Thrusters (55 lbs)
20 Ring Muscle-Ups
Run- 2:03
Thrusters- 5:21
RMU- 7 reps (time capped)
C. Done
✅ ????????
Mobility done
A) 105kg, then something started to hurt in the back, so stopped there, no regular cl and j
B) rx with bar mu
Th was quite heavy, rowing around 2:03, mu 7-4-5-4
8:23
C) done
Not a good day for sure.
I hope the back is feeling good tomorrow. Do any recovery you can and make sure to warm up really good tomorrow.
mobility and activation done
A. built up to 115#
C&Js @ 115#
B. 50 cal row
40 thrusters @ 55#
20 pushups
9:28
C. done with 25# dumbbells
shoulders are definitely feeling it after yesterday and today!
Just getting them fitter and stronger:)
A) Built up to 300
Clean & Jerks at 300. Missed jerk on set 3.
B) 7:49. Row at 2:05. Thrusters 15/10/9/6.
Muscle ups: 8/6/4/2/1 Failed muscle up on second set & fourth set. Catch & press up felt a bit off today.
C) Done
Everyones shoulders today…????
Warm up done
A. Up to 315
Then clean and jerks at 315
Felt better than I expected
B. Rx 7:46
Row 2:10
Thrusters 15/10/9/6
MU 7/5/5/3
Mu felt weirdly off today
C. Done
Seems to be a running theme. Yesterday must have hurt people!
Who would have thought!