Primary Training Session
A.
Every 8 minutes, for 16 minutes (2 sets) for times:
500 Meter Row
15 Burpees Over the Erg
12 Dumbbell Deadlifts (50/35 lb DBs)
9 Dumbbell Thrusters
6 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
400 Meter Run
B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
Every minute, on the minute, for 15 minutes:
High Hang Snatch x 1 rep
*Sets 1-3 – 50-55% of 1-RM Snatch
*Sets 4-6 – 60-65%
*Sets 7-9 – 70-75%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
D.
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1: 20/15 Calorie Assault Bike
Minute 2: 12-15 Chest-to-Bar Pull-Ups
Minute 3: Touch & Go Snatch x 3 reps @ 65-70%
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.
Strength Accessory Option
A.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds
B.
Two sets of:
40 Banded Hamstring Curls
20 Banded Goodmmornings
Rest 60 seconds
Keep a steady pace with a light band.
C.
Three sets of:
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed
2-Minute Banded March with 30/20 lb Med Ball Bear Hug
Rest as needed
Running Endurance Option
Eight sets for times of:
Run 200 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Rowing Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 500 Meters
Your goal should be to maintain consistent pacing across all sets – at the same or faster paces you held for last week’s 8 sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.
A. 7:02/7:28
B. 105/112/119/112/119/126 Kg
C. 50/55/60/65/70 Kg
D. Done 60Kg Snatch C2B Almost all sets unbroken I failed only in the 5 set, broken it in 8/4
A. 7:24/ 7:45 the renegade rows! ahhh B. squats up to 260 – feeling better & better as I worked up. My back’s been buggin a bit lately. C. Snatches 75kg- 65 kg Felt good! one miss at 65kg a bit forward, but made it up! D. Cal bike, following Lindsey’s lead here with 11 cals (took me 36-40 seconds) 12 c2b, 1st set I broke 6/6 then went unbroken the rest which I am so happy about!! I wasn’t sure if i could maintain for 5 sets but Im glad i just held on!! 3 snatches at 65% 105… Read more »
Great work keeping those CTB unbroken!
SugarWOD is great for tracking your progress and has an awesome interface for community interaction
PM Session:
Every minute, on the minute, for 20 minutes:
Minute 1 – 15-18/10-12 Calorie Assault Bike
Minute 2 – Snatch x 1 rep
Start at 65-70% and build across the 10 sets.
15 Cals each round
Snatches: 135/145/155/165/175/185/190/195/200/205 (95%)
Ten rounds for time of:
6 Burpee Box Jump-Overs (24″”/20″”)
12 Wall Ball Shots (30/20lb.)
30 Double-Unders
Time: 18:04
All unbroken but transitions were slow. 12 WBs caught up with me kinda fast.
You can push those transitions and get that time sub 15 for sure!
AM.
Rowing Endurance
1:43, 1:42, 1:41, 1:45, 1:46, 1:39, 1:47, 1:45, 1:44, 1:40
About as consistent as last week.
PM.
A. 6:20, 6:14.
B. 260-275-295-275-295-310
C.135 x 3, 155 x 3, 170 x 3, 185 x 3, 195, 205, 215 lbs
SAO
A. 35-53-53 lb KB, 70lb landmine row
B + C. Will hit these later, busy client schedule today
Any word on a new coaching job?
Yes, I have a meeting tomorrow. Thanks for asking!
A. Sub 6:30, 6:40ish… so much harder than expected
B. Worked to 315
C. Worked to 155, felt great probably should have started a bit higher and worked to 165 over the 15 minutes, didn’t expect my body to handle this as well as it did
D.
20 proud I held this, last two rounds sold my soul
10 very hard to hold, last 3 I broke
135×3 all power
Solid start to the week Michael! Just need to trust yourself a little more on those snatches now!
A. 6:19, 6:37….those renegade rows got me. Wow.
B. 260/280/300/280/300/315
C. Started at 90 and ended at 155
D. 12/14 then 15 cals the last 4 rounds
12 C2B
snatches at 125# 70%
strength accessory done.
Good start to the week??
Yeah I think so. No misses on the snatches. Chest to bar surprisingly felt good. I should’ve done 15 cals the whole time. But I was worried my chest to bar would suffer. Snatches were the easiest part of that workout. I have to work on my rowing. My 500s were slow, like 2:00 and 2:05.
Ran my first half marathon yesterday and got 1:42.25 (1:45 was goal)
Legs are sore so no training just walking the dog.
I will probably adjust tomorrows too.
You crushed it!!! Awesome work dude! Congrats!
Thanks Tino
1. 5:47 (super conservative on the run)/5:14
2. 355/380/405/425
3. 220 felt light and snappy
4. 18 Cals, 15 C2B and 170lb Snatches
5. Done
Doing endurance work in a bit.
Its like you never stopped training…wait, you didn’t 🙂
Pts.
Warmed up.
A. Did not finish first round (8:10 time)
Second round cut last run to finish.
Think you said this will return every week, any tips on how to scale?
B. set 1@ 120kg
Set 2 @ 127.5kg
Set 3 @ 135kg
Set 4 @ 127.5kg
Set 5 @ 135kg
Set 6 @ 145kg
C. Build to 65kg
D. Done.
C2b 10 each round ub at first. At the end 6-4.
Snatches @ 55kg power snatches all rounds ub.
3sets
8 ring rows @ 2111 tempo
20 banded good mornings
A. Done around 7:25ish per round
B. 255/265/285/265/285/305#
C. 95/105/105/115/125/125/135/145/145/150/150/155/155/160/165#
D. Done at 135#
Strength Accessory:
B. Done
C. Done
A. From the car straight on the rower.
6:50 / 6:50… wish my 85% was 5:05 @Brendan Caslin ?
B. Worked off 170kg
Jumped into the class as ran out time.
SAO complete
Looking forward to tomorrow’s training ?
Haha well I just took a look at the programming again and realized I didn’t see the burpees this morning, so go ahead and ignore my time
You can use those burpees as your warmup tomorrow 🙂
Hopefully you have a little more time tomorrow!
A
7:30
Scaled to 12/9/6/3 – 7:30
B
107.5-115-122.5-115-122.5-130 kg
C
Up to 70 kg
D
15 bike
12 ctb
3 snatch 60 kg
SAO
A
14 kg ktb
10 kg plate on the bar
B
Done
C
Done
Nice work Dude! Enjoy day 1?
Sure did ?
A) 5:02/4:50, used 55# DBs and ran on the air runner (The only 50s we have are the round adjustable ones, and didn’t want to do renegade rows on those – also apparently I forgot to do the burpees)
B) 285/315/335/315/335/355
C) 135×3/155×3/175×3/185×3/195/200/205
D) Done, 20 cals each set (40-45 seconds), 15 c2b, snatches done at 170
SAO
A) Done, 53# kbs for the bulgarians, just did kb rows with a 70# so I could do them outside and sneak in some vitamin D
B) Done
C) Just did the rows, holy moly I’m a weak puller
Solid start to the new week and cycle/ How did everything feel?
It was good – didn’t think I’d like the metcon first but it helped a lot with the lifting, and the emom was a good way to get some gymnastics and lifting volume in while out of breath – I like the outline of this cycle too, I need to work on the quick grippy stuff
Thanks for the feedback!
A.
Wasn’t sure if this was to be approached as an actual conditioning piece or a warm up. I chose the latter at 5am. Finished under the cap each round ??♂️
B.
305/325/345/325/345/365
C.
Started at 135 and added 5-10 lbs each rep. Finished with a fail at 225. Hit 220
D.
Rip in my hand didn’t allow me to do c2b so I did shspu.
Bike 20/20/18/18/18/18 cals
SHSPU X 8-10 reps
Snatches all touch and go at 185. 3rd rep was close to squat
SAO
A.
Squats w/ 35# KBs – 75# DB for rows
B.
Done ✅
If you watched the weekly overview you would know how to approach A 🙂
Hope your hand heals up soon, maybe you can hit some handcar while you watch the weekly overview 😛
A. Done, didn’t realize this was for tome. Each set was around 7-something
B. 307×3/327×2/347/327×3/347×2/365
C. 115×3/135×3/155×3/165×2/175×2/185×2
D. Done @ 150#
Life is for time when you’re a cross fitter 🙂
Conditioning A: 5:55; 5:33.
Back squats: 250, 270, 285, 270, 285, 300.
Snatches: 105, 110, 115, 125, 130, 135, 145, 150, 155, 155, 160, 165, 170, 175. No misses.
Conditioning B: 11 Cals, 12 UB C2Bs (should’ve done 15 in hindsight), Touch & Go Power Snatches at 135lbs or 65%. Powers can be more challenging so this was good to play with and challenge myself to not drop into the squat.
Running & Accessory done yesterday. Good first day.
You should have done 15 🙂
Solid start to the week!
Three sets of:
Back Squat x 5 reps @ 65% – 245
Rest 2 minutes
Three sets of:
Deadlift x 5 reps @ 65% – 295
Rest 2 minutes
For max calories:
10 Minutes of Rowing
Total Cals = 191 (2671 meters)
Avg = 1150 cal/hr @ 24 s/m (1:52.3/500m)
Compare to 6/11/2019:
Total Cals = 181 (2602 meters)
Avg = 1085 cal/hr @ 25 s/m
Overall +10 cals while reducing my strokes per minute by 1. And I wasn’t nearly as dedicated to the rowing pieces this cycle as I usually am so I’ll take it!
Damn right you’ll take it! Finish off the final week strong buddy!
A.
6:20–6:40
B.
120-128-136-128-136-144 kg
C.
55—82.5 kg
D.
Cal A. Bike 20
C2b 12 Unbroken
3 Snatch 67.5 kg ( 2 power+ squat )
In the afternoon Row
How did you find day 1 of the new cycle? How was it going from conditioning to back squats then snatches?
Part A not light.
Snatch after back squat manageable for the legs.
emom rep’s near the limit last two set
This Day Perfect for me
Awesome! That’s great to hear!! Appreciate the feedback.