Primary Training Session
Mobility, Activation & Warm-Up
Band Assisted Tricep Stretch
x 30 seconds per side
Overhead Barbell Underarm Stretch x 30 seconds per side
followed by …
Two sets of:
Run 200 Meters
Over/Under Hip Drill
x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end)
A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 15-18/10-12 Calories of Assault Bike
Minute 2 – Back Squat x 1 rep
Start at 65-70% and build across the 10 sets.
B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
C.
Three sets of:
Push Press x 4-5 reps
Rest as needed
Make these as heavy as you can handle.
D.
Three rounds of:
14 Deadlifts (275/185 lbs)
7 Muscle-Ups
Immediately followed by. . .
Three rounds of:
25 Wallball Shots (30/20 lbs)
10 Burpee Box Jump Overs (24″/20″)
Immediately followed by. . .
10/7 Rope Climbs
Athlete Notes:
We’ve got a challenging, but fun, conditioning session today! Please view each workout as its own event; so push the pace on each.
DL/MU – The deadlifts are at a moderate weight but most of you who pull well should be able to cycle through the 14 reps fairly comfortably. Are you someone who does better doing bigger sets because you can use the speed on the descent to your advantage? Or are you someone who does better with smaller sets where you can drop the bar from the top? If you don’t know which technique you like best then use today to figure it out. Please adjust the weight if this is more than 70% of your 1-RM. Each athlete must assess how comfortable they are with muscle-ups, but we’d like to see people taking a little more risk and aiming for big sets on their muscle-ups today.
BBJO/WB – The goal is to keep your wall ball shots unbroken!! They don’t need to be blazing fast, but work to keep them unbroken. Relax the shoulders a bit and focus on a strong down/up cadence. Stick with a smooth transition into your box-facing burpee box jump-overs and keep these at a steady pace. Smooth is fast here. This will hurt going unbroken but embrace it!
Rope Climbs – Please check out this article to ensure you are clamping well for your climbs. With higher rep rope climbs you will need to ensure your feet are clamped securely so that you can ‘rest’ your arms mid climb.
A. AAB 15cals, up to 175kg
B. 80/92,5/105/115/117,5/117,5/120/120kg
C. 80/90/100kg
D. Skipped.
So today ,we rest!?
Thursday is a rest day. This workout would have been performed on Wednesday.
Thanks for answering, I thought that Thursday’s would be swimming technique days , that’s why I asked , but thanks anyway
Warm up Done
A: done last at 305, start at 225
B: 145, 175, 195, 220
C: 165
D: not finish, made 1 rd of wbs and burpees
A.
15 Cals C2 Bike
Up to 130kg
Thats a lot of squatting the last three days 🙂
B.
Did Work sets around 100kg (85%)
C. 70kg
D. Missing all the Equipment
Time to get those legs a little stronger ????
Mobility & warmup ✅
A. Built to 315
B. 165/ 185/ 205/ 225/ 255
C. 155/ 165×2
D. 25:15 (Don’t have a medball so I did BB thrusters)
????????
A. 225 to 325 and 15 cal echo
C. 155
D1. With 7 db hc&j for mu 9:55
D2. With 25 thrusters 45# for wb 8:12
D3. 50 inverted rows about 5 min
✅
Warm. Done
A. 10 rounds. Got a nice pr back squat 255 yes sir reeeee!
B- jerk to 145 ( conservative as I jerked my knee out 5 months ago and it’s just getting back to normal)
C all at 105
D 185 dl /ring rows
20 lbs at 9 ish feet and 24” box step overs
No rope. Did 20 push-ups
Great to see you going back overhead again!
Had to modify some of the training today, knee still flared up from the weekend
A. Did 10-11cal, replaced back squats with 75’ weighted sled push
B. 125/135/145/165, stayed @165 for the rest of the sets
C. 115/125/125
D. Did a different wod with GHDs and RMU.
Warm up Done A) 18 cals of Assault on odd minute, but did 3 reps of Bench Press on the even minute, started at 185 and finished at 255. 3 days in a row heavy squats is too much for me. The hips and knees are hurting a bit. Need to get my beach muscle work in too! B) 185, 225, 255, 275, 275, 285, 285, 295 C) 185, 205, 215 D) 19:34 rx. Broke the deadlifts into 2 sets, broke the muscle ups 4-3 each time, and broke the wall balls 18-7 each time. Need to hang on unbroken… Read more »
❌????✅????
Mobility done A: it was a 10 cal day; had to do box squats started at 165 got to an UGLY and dangerously bad 215 stayed at 205 after that B: 115, 125, 135, 145, 155, 165 (failed), well below %. Arms sore, I’ll blame first dose of the vaccine. C: 125, 135, 145 (second wind!!) some might have been jerk light (ever so slight second bend) D: jumping MU 11 min; tried light WB did not happen (dynamic knee hinge is a clear NO!) so I just tossed ball to line no bend, 7 min Had to skip rope,… Read more »
Commit to taking some time off to help your injury! Stop trying to do movements that cause pain!!
Oh I am I promise. I wasn’t sure where WB fit now I know they’re in the no column, so sad.
D1 – 8:40. DL 82.5 kg, managed to do all BMU (with 10 kg band), broken (5-2, 3-2-2, 2-2-3).. wasn’t expecting it (I even prepared a 20 kg band), but the more I perform BMU, the more I understand that it’s just a question of technique.
D2 – 8:02. Rx, managed to go unbroken round 1, then 10+10+5 in R2 and 3.
D3 – 4.28. Did 9 rope climbs because my rope is 3.5 m and not the regular 4.5.
Finished in 21:46.
Nice work dude!
A. 18 cals for all/ up to 170Kg
B. Skipped today; shoulders sore from the G2O yesterday
C. 60/65/70Kg x 4 reps for all
D. 17:15
Sub’d 30 towel PUs(no rope), all else Rx
I thought they would be a touch sore after yesterday! Look after them tonight and tomorrow. Nice work buddy!
Will do. By the way I loved the dead stop FS E:30 for 6 min yesterday. So glad to see that back in the programming. I remember it from 3-4 years ago.
Big week for legs this week. They need rest and TLC too.
Mobility, Activation & Warm-Up Done
A. 10 calories AB, and built to 70 kg (91%)
B. 35/ 39/ 45/ 50/ 50/ 50/ 52/ 52 (fail) kg
C. 35/ 37/ 38 kg (4 reps)
D1. Three rounds of:
14 Deadlifts (65 kg, 70%)
3 Muscle-Ups
7:30
D2. Three rounds of:
25 Wallball Shots (14 lbs)
10 Burpee Box Jump Overs (20″)
14:13 (6:43)
D3. For time:
7 Rope Climbs
16:47 (2:34)
Big days work to round out a solid start to the week!
Mobility done
A) 15 cals and built to 135kg (90%, so happy for it, ass bike was quite bad lol)
B) built to 115kg (92%), felt solid
C) 70-80-82-85kg for 5 reps, solid
D) will do tomorrow together with some other stuffs
Just getting back to the weightlifting part, hopefully will be okay
Excited to see you back under some weight!
Thanks! Happy not to skip the whole strength part anymore, but one step at a time!
Thursday is a rest day:) Just make sure you still have rest in there. Want you back too 100%
I’ll try to find the correct balance
Sub for rope climbs?
40 strict or towel pull-ups
3-4 Strict Pull ups for each rope climb
A. 18 cals across/built to 375
B. 185/225/255/285×4/295×1
C. 185/205/235 x 4 of each
D. RX 18:07… had to take a bathroom timeout after the deadlift and muscle ups…
Weve all been there!
Frustrating but what can ya do ????
Was it that bad ???? ????
Lol yes but that’s not really why was having issues prior!
MOB & Warm up ✅
A. 10 cals
150/155/160/165/170/175/180/185/190/195#
B. Jerk 120/140/160/170/175/180/185/190
(Started out under the 90% bc they were feeling a little slow)
C. Push Press 110# for all sets
D. Skipped this. Taking it easy after some deep tissue work yesterday. Traps are very tender, but they needed it!
Enjoy some good rest tomorrow!
Stay hydrated and enjoy your rest day!
So I had a team event this morning and pulled my mid-traps a little.
Team of 3, 30 min time cap.
300 Cal AAb
225 Devils Press (35/25lb)
150ft Rope sled pull (275lb)
75 Ground2Overhead (135/95lb)
Didn’t make time but still finished at 36:14
I’ll be resting til Friday.
Good job finishing it all up!
Hope its just a strain and you can get back to training on Friday!
It is. Already taped Rock Taped/Rock Sauced up. Should feel better after 9hrs of sleep!
A. 16 calories
285-195-205-315-325-335-345-355-365-375
B. Top sets at 275 (83%) the drive overhead wasn’t there today
C. 195/185/205
D. 11:55. Subbed 30 towel pull-ups for rope climbs.
Solid work!
A. 15 Cal, 250/265/275/285/305/310/315/320/325/330
B. 195/225/255/275 (90 percent wasn’t happening today.)
C. 155
D. Skipped
Enjoy a nice rest day tomorrow!