Primary Session
Mobility & Activation
3 Minute Run/Row/Assault Bike with Nasal Breathing
Followed by …
Band Distracted Hip Flexor Stretch
x 30 seconds
straight into …
Banded Split Squat Stretch x 15 reps
Repeat on opposite leg
Followed by …
Banded Tricep Stretch x 45 seconds per side
Inchworm Walks x 3-5 reps
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Hang Clean + 1 Jerk
Start at 50% of your 1-RM and build to today’s heavy.
B.
Four sets for times of:
400 Meter Run or 500 Meter Row
30 Thrusters (75/55 lbs)
20 Toes-to-Bar
10 Burpee Box Jump-Overs (30″/24″)
Rest 3 minutes
Athlete Notes:
Today we’re hitting a light load, burner interval session! Your goal is to finish as strong as you started. Today you’ll have 3 minutes to recover between intervals, but the accumulation of fatigue and volume will still likely require you to start the first set at around 85% of rate of perceived exertion (RPE), and ramp that up over the course of the four sets to maintain the same times per set. We would like to see your times for each of the sets within 10 seconds of each other, so use your first interval to note where you can push and where to hold back so that you can maintain consistency across the board. Work hard to regulate your breathing and heart rate between each interval to give you the best possible chance of maintaining an aggressive pace when it’s time to work. You may also want to use today as an opportunity to observe how taking quick, strategic breaks effects your interval times and recovery.
C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Barbell Bicep Curls (20/15 kg)
3 Barbell Shoulder Presses (20/15 kg)
6 Barbell Bicep Curls (20/15 kg)
6 Barbell Shoulder Presses (20/15 kg)
9 Barbell Bicep Curls (20/15 kg)
9 Barbell Shoulder Presses (20/15 kg)
and so on…
MOB & Warm up ✅
A. 95–> 155# (used the belt on the last set)
B. 7:00 – 7:05 – 7:18 – 7:46 (last round interrupted briefly by UPS)
C. 104 reps w/15kg bar
B. with 500m row and burpees over erg
6:31 6:23 6:37 6:46 6:39
Mob + Act: ✅
A. 135, 165, 185, 205, 225, 235
B. 5:42, 5:53, 6:15, 6:04 – Steady row 1:55, All TTB 11/9 & Thrusters UB on all but 3rd Rd
C. Completed the Rd of 21/21
The arm pump is real
A: 115-190
B: 6:12, 5:57, 6:35, 6:50. Rd1: 20/10 thrusters, Rd2: 20/10 thrusters, Rd3: 15/15 thrusters, Rd4: 10/10/10 thrusters
C: 10 into the round of 21
A. Up to 205 lbs
B. Did 2 sets
5:36/6:20
C. Done up to 18
Made up yesterday!!! That was fun! I’m feeling pretty good today. Was able to sleep in a little this morning and have a slow morning before my classes. Almost feeling back to normal again! ???? A) up to 210 I think last time we did these I only got 200 B) 1-3 @ 105 and 4-6 at 115. Snatches Felt really smooth Then for EMOM- 70×9/80×7/90×6/100×5/105 x5 felt pretty good but it def hit me on the 4th set C) 9+4 Rx PISTOLS!! ???? pistols were UB (and I got a puppy kiss on most of them) i slowed a… Read more »
Looks like you’re feeling pretty damn good too! Thats a damn good score! Great work!!
Mobility & warmup ✅
A. Built up to 225
B. 5:15/ 5:48/ 6:01/ 6:10
C. Done
????✅
A. Built to 265
B. Done w/row
4:33/4:27/4:27/4:27
C. 7 rounds +30 reps
Low the consistency!
A) Skipped. Quad.
B) Thrusters with empty barbell and BBJO’s with 24” box. Times were: 4:40/4:38/4:35/4:31
C) Done
Progress with the quad?
Yes super excited about the progress. Air squats on Monday. Empty barbell thrusters today. Gonna keep pushing it each day to see how it responds.
A. Built to #145. No pain!
B. 6:05/6:01/6:42/6:11 RX
Thrusters broken up in either 22/8 or 20/10
Kept T2B in 2 sets first 3 sets, last set it was 3 sets. Not quite sure what happened on the third set ????
C. Finished 15+17 curls. This hurt ????
That 3rd set?!? Good to see you bring it back in the 4th!
Found a gym with min equipment! Wore a mask which sucks
A. 135/165/185/205/215/225
B. Rx with 500m row
4:42, 4:35, 4:38, 4:22
C. Round of 24
Making the most of the situation! Nice work!
Knee sore so no hinge movements
Mobility done
A: Power got to 145
B: 500m row, 75# push press, 20 ttb, 10 down up, 10 step ups – 7:45, 7:50, 7:45, 7:35
C: finished 12 rep round so 4R?
Hope you’re knee is ok! Be smart and continue to adjust accordingly!
A. Up to 140lbs. Something to build on.
B. 6:10 – 5:51 – 6:01 – 5:48 with 500m row, 45lb thrusters, v-ups, & 24” BBJO. Tried to scale smart to keep moving smoothly, and T2B out of the question with subzero weather. I draw the line at 0 degrees!
C. into the round of 21
Worked up to 135lb
6:57, 6:41; 6:45; 7:02
18s + 12 in 21s
10montha post partum
Strong mamma!
Mob and activation: done
A) hit 290 smooth. Attempted 305 and got absolutely crushed trying to drop to the hang for the second clean
B) subbed 300m on the Air Runner(300m felt right timing wise, should I of done the full 400m?)
All thrusters and ttb unbroken
4:20, 4:17, 4:18, 4:19
C) finished round of 21, did a few more sloppy curls in the round of 24. Arms were toasted
That pump!!
300 meters is perfect for Assault Runner ????
A. 60/80/90/100/110/120 fail jerk
B. RX
20 cal bike
30 thrusters 35kg
20 T2b
10 Burpees box jump over
4:58/5:45/5:54/5:39 the bike kill my legs ????
C. Saturday morning
You’re fine 🙂
Stay checked in on that bike!
????
A. 75/85/95/105/110/115, technique was on point today.
B. 6:44/ 6/:39/6:49/7:04
C. 5+18, Holy grip????♂️
Great work keeping these within 30 seconds of each other!
Yesterday: 60’ max bike erg Every 5’ inc.: 0:00 2 rounds 10 strict pull ups 15 push ups From 30’ changed to 30” plank, directly into 15 push ups, directly into 30” plank, directly into 15 push ups Today: 10 rounds 1-1-1 min bike erg, increased intensity in every min 15 dips 10 chin ups 20 elevated push ups C) done, loved that pump Lower back, probably something by the vertebra is completely fucked, I’m not even able to do an air squat or even tie my shoes without a huge amount of pain. Just have to keep my lower… Read more »
Have you gotten a full diagnosis on it?
Still work in progress, not even sure where to start…
I found a good looking physiotherapy, maybe that’s a start ????????♂️ For 100€/hours damn
Mobility: done
A. Up to 215 lb
B. 6:01/5:50/5:48/5:47
C. 13 biceps curls of the round of 21
Good work today! Dont be hesitant to push that first round a little harder. Get the most out of each set
thanks for your advice Hunter
A) Up to 265
B) 5:30, 5:40, 5:48, 5:36 RX
Row 500m, all thrusters 20-10, all ttb 12-8
C) 8 rounds, 7 curls in round of 27
Way to fight and bring that last one down.