Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Hip Internal Rotation Drill x 8-10 reps per side
Band Assisted Lat Stretch
x 30 seconds per side
and then …
Two sets of:
Banded Monster Walks
x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
Banded Squats x 30 seconds
A.
Five rounds at increasing intensity of:
30 Double-Unders
10 Overhead Squats (20/15 kg)
5 Burpee Box Jump-Overs (24″/20″)
B.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of last week’s 1-RM Dead-Stop Front Squat
C.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 3 Front Squats @ 55-60% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats @ 65-70% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 75-80% of 1-RM Clean
D.
Three rounds for time of:
25 Toes-to-Bar
5 Ground to Overhead (225/155 lbs)
75-Foot Handstand Walk (or double obstacle – ramp and stairs)
Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.
Athlete Notes:
Today’s session has you working on toes-to-bar volume paired with heavier ground to overhead and followed by a higher skill movement. If you feel strong with your handstand walks then add in an obstacle course or ramp!
Your forearm strength will be what most likely fatigues first, so you may want to think about breaking up the toes-to-bar earlier then normal. Stay as relaxed as you can with your grip on the ground to overhead, and try a fast double followed by quick singles if you’re up for it. Turn your hands out to the side for your handstand walks and try to stay relaxed as you walk. If you are doing wall climbs then work on efficiency of your descent (master the flop). If you start feeling forearm fatigue then quickly come down for a short break. Keep it loose today!
A. Done
B. Paused Front Squats 100kg x12 sets
C. Up to 95kg
Mobility & warmup ✅
A. 7:48
B. 215
C. 155/ 185/ 215
D. 17:05 (scaled rounds 2 & 3 to 185)
Short on time did
B. 245
C. 145 165 185 195
Good to see you still got the strength wire in!
Mobility and warmup done
A. Done
B. Every 30 secs @ 195
C. 3×135 2×165/185 1×205/215
D. 19:04 first rd at 205 next two rds at 185 first rd felt longer than it should of so I scaled back g2oh, went 12/8/5 t2b and last rd of hs walks was tough. Fell a few times trying to finish last 25 ft ????
Today seemed interesting! Changing weights, falling around?! You got through it though!
M a and w. Done
A done. Singles / 24 box step over
B. 145
C 116/125/135
D 6:34. K2C /95/ 30 sec handstand hold x3 rounds
????✅
Warm up Done
A: 10:18
B: 215 lb
C 135, 145, 185
D: 19:27
Adjust the ground to overhead at 205
????????
Warm up ✅
A. 5:23 smooth and steady
B. 275×6
C. 185×3,215×3,245×3
D. 11:12 Rx. Handstand walk was a mess.
HSW are tough at the end and wit pairing, but you got it done!
Mobility done
A: done with overhead walking lunges
No deep squats for a little bit mild tendon repair
B: I did front squats to a box
C: took out front squats did power jerk
D: 9/8/8/ on T2B all three rounds! 5 G2O at 145, had to split a few, 5 wall walks, 15 shoulder taps, 5 wall walks. About 30 grueling minutes but chose to focus on good quality wall walks.
Long but productive session. I hope your shoulder aren’t too tired tomorrow!
A. 6:55
B. 111Kg
This was a throwback to 4-5 years ago. I loved them then and still love them today.
C. 75×3/90×3/102Kg x 3
PR clean is 138Kg; haven’t hit that since 2017. Recent heavy clean is 125Kg. I am going to start basing % off 125Kg; today’s based off 125Kg.
D. Rx – 20:25
T2B – all UB
G2O – singles
HSW – 5-15’ segments; these took forever
Lets get that back up to at least 130!
A. Done
B. That was soooo challenging!!! 140lbs
C. 1) @85, 2) @105, 3) @115
D. 16:24, took my time and focused on quality reps. Did 5 wall walks because they are usually sloppy. Felt good today overall.
Looks like you moved well! ????????
Did some part from yesterday
A) snatch balance + ohs complex up to 80kg
B) snatch complex 70kg
C) no squats, did a few yesterday and body didn’t want it today
D) 10 bbjo 12 ohs 15 cal ass bike
5 rounds done, no more in the tank
Times are really not optimal for me, didn’t even do the test during the weekend, just cherry picked a few
Hopefully things are going to settle now and I can get back on track properly!
Because of covid?
Kinda,but no health issue or sg, thank God *knock knock knock* I´m good. A lot of personal stuff, moving etc.
Warm up done
A. 6:16
B. 275 this was much lighter than I was supposed to but felt right today
C.
185×2/195
215/225×2
245/275×2
D. RX 8:53
T2B: ub/20-5/18-7
G2oh: singles
Hsw: 25 foot unbroken increments (75 feet)
Body still recovering from the weekend?
Left Hip flexor is feeling a little tight but overall ok. Sprained my knee like a month ago as well so been working through that but otherwise I’m alright!
Let it heal dude! Nows the time to take care of all of those aches and pains!
I am! It is healing doesn’t hurt more so I’m just doing what I can!
WU. Done
A. 6:53
B. 225lb no fails
C. 3s @140/150/150… 2s @165/175/175… 1s @190/200/200
D. Later during lunch
I have no idea how my legs are even able to squat anymore at this point!
Hey they are getting it done!
A. Done
B. Skipped.
C. 175/205/235
D. Class workout.
I took it east today. My core is absolutely destroyed from the GHD sit ups in Test 2. Hurts to walk haha.
If you hit all the quarterfinals I would recommend taking it easy until Friday. Rest up and look after yourself!
Mobility, Activation & Warm-Up Done
A. 7:03
B. Done with 52 kg (90%)
C1. 32/ 33/ 35 kg
C2. 38/ 40/ 41 kg
C3. 44/ 45/ 46 kg
D. Three rounds for time of:
25 Toes-to-Bar
5 Ground to Overhead (95 lbs)
75-Foot Handstand Walk
11:56
Moved well today Catherine!
A. Done
B. Did as 2sec pause fs @140kg, last 3reps no pause, that got heavy quick. ????
C. 70/85/100kg
D. 4.16. Only one round, had to go work.
????????
Quick productive session! Have fun at work!