Primary Training Session
Mobility & Activation
DROM Series x 4-6 reps per drill
followed by …
Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side
Warm-Up Flow
At in creasing intensity, complete as many rounds and reps as possible in 12 minutes of:
6 Alternating Single Arm Devils Press (35-50/25-35 lbs)
12 Goblet Squats (35-50/25-35 lbs)
200 Meter Run
A.
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
B.
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
C.
Complete rounds of 10, 8, 6, 4 and 2 reps for time of:
Ground to Overhead (205/135 lbs)
Ring Muscle-Ups
Athlete Notes:
“Hard and Heavy” is the theme today. Following a good lifting session you will be doing the muscle ups + clean and jerk workout. Everyone is going to be doing singles on this one. At this kind of weight, the goal is just to keep yourself moving on the barbell and push the muscle-ups. We will have a wide range of scores here so go at the pace that best suits your current abilities. If the prescribed loads are more than 75% of your 1-RM Clean & Jerk, please consider adjusting the loading. If your max set of unbroken muscle-ups is less than 5 reps, you may want to consider reducing the number of muscle-ups as well to maintain the desired stimulus.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Every 3 minutes, for 24 minutes (8 sets) for calories:
45 seconds of Assault Bike
Hit these hard! Note calories achieved in each 45 second set.
Strongman Option
A.
Every minute, on the minute, for 6 minutes:
5 Sumo Deadlift from Blocks set at 2″ below Knee @ 50-60% of last weeks 3-RM
5 Wide-Grip Supinated Pull-Ups
Use straps if you have to but no mixed grip; and no bouncing the weights – learn to reset each rep. Do these barefoot if possible. If you can do more than 5 of the pull-ups easily, please add weight.
B.
Five sets of:
60 second Wall-Sit (45/35 lb. plate on lap)
10 Double Kettlebell Front-Racked Squat (32/24 kg)
100-Foot Sled Push (HEAVY)
Rest 90 seconds
C.
For completion:
400 Meter Sandbag Carry
Warm Up done. 5 rounds 6 Devil Press 4 front squats. Deadstop FS at 185lbs. I should have gone 180 or 175, by the third set the stop was no longer really a stop, it was more like a slow turn around. PC FS 3s: 105 2s: 120 1s: 135 Conditioning: 10:36 @115 Cl n J; all singles MUs: 7-3, 5-3, 4-2, 4, 2 I was really happy with that, when I noticed it was 30 reps of each I thought it would be a 15-18 min workout, so I really surprised myself. I can’t believe how heavy that barbell… Read more »
Who this? the 30th fittest woman in Africa who was training for a half Ironman 😛
Pretty rough night at work, got a couple naps in during the day before I hit this session.
Warm up flow- Done- 4rds with 35 and air runner
A) Done at 260-92%
B1). 165/175/185
B2). 195/205/215
B3). 225/235/245
C) 16:43- 205 is 75% so this was a good test, for sure leaned a couple things for next time MU’s- 5+5, 4+4, 6, 4, 2
Pretty good session after some sleep deprivation! Hope you get some good rest tonight!
Warm Up done. I ran! Looks a little off but not tightness until the very last round.
Deadstops at 240lbs. Done.
PC FS
3s: 135, 145, 150
2s: 165, 170, 175
1s: 190, 195, 200
Conditioning: 9:18
Quick singles
MUs: 7-3, 4-4, 4-2, 3-1 (I tried), 2
Should’ve been under 9:00 but took some longer breaks in the middle on MUs. They got kinda hard!
Looks like you picked good rep numbers though. The time on breaks is easy to lose track of
They’re not hard for a gymnastics ninja ???? like yourself!
A done B did them up to 130kg felt my knee and decided not to do squats today. C only the cleans 100/120/130kg D 7:46 MU 10 /5-3 /6/4/2 Mu got hard Did the g2o als technical as possible. I got a question about my knee. I feel it right under the knee cap when coming out of a squat. So not in the deepest position but just out of the bottom when the quads go on full tension again. I do glute activation before every training including stetching my full leg. The leg is the same as which one… Read more »
Hard to access as it’s not my realm of expertise. It sounds like some tendinitis. I would get it checked out by a professional and continue to be smart, mobilise your ankle and smash your calf, quad and hamstring. If it is tendinitis then it’s just really rest and mobility.
Keep me posted!
I will
A.
125 kg
B.
3×80 kg
3×90 kg
100-105-108 kg
C.
13’10”
P. C. & P. J. 93 kg ( 75%)
MU 7-3/5-3/6/4/2
In the afternoon A. Bike
✅
Had 5 round+ 2 devil press in the warm up (24 push up instead of the squat)
Then i did a lifting complex of clean&jerk + hang clean&jerk. Started at 50kg and added 5 kg every round
Got to 95 kg thats when i couldnt catch my hang clean in power position.
Going to take a rest day tommorow because of my knee. If it feels okay on thursday i will catch up on my training otherwise i’ll start on friday again.
Try to schedule some body work too and plenty of extra mobility! Hope I feels better come Friday!