Mobility & Activation
Spend 5-8 minutes spending focused time rolling out the lats, t-spine, pecs and traps.
Warm-Up Flow
Three sets of:
20/15 Calorie Assault Bike
300 Meter Ski Erg or Row
10 Ring Rows or 6 Strict Pull-Ups
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Jerk warm up with 45/33 lbs barbell
Three sets of:
Split Press x 5 reps
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 3 reps @ 95/65 lbs
Rest 60 seconds
followed by . . .
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
B.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 reps @ 65-70% with a 3 second pause in the receiving position
C.
For time:
Row 1,000 Meters
immediately into …
Three Rounds of DT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
immediately into …
800 Meter Run
35-54: 155/105 lbs
55-59: 125/85 lbs
60+: 95/65 lbs
D.
Three sets of:
Bat Wings x 5 reps with a 3-5 second hold at top
Rest 60 seconds
Banded March x 60 seconds
Rest 60 seconds
V-Ups x 15 reps
Rest 60 seconds
Additional Optional Gymnastics Session
Please only perform as much of the additional work as you can recover from successfully before your next training session.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Three sets of:
Cast Swings x 5-6 reps
followed by . . .
Three sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 8-10 reps
followed by . . .
Option 1 (if you have ring muscle-ups) –
Three sets of:
Ring Muscle-Ups x 1-5 reps
Rest as needed
Option 2 (if you don’t have ring muscle-ups) –
Three sets of:
Strict Ring Pull Ups to sternum x 5-6 reps
Rest as needed
followed by . . .
Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps https://www.youtube.com/watch?v=SxPVVMA632Q&list
A. DONE
B. BHN JERKS X 3 SEC PAUSE = 165/175/185/185/185/195
1000 ROW/ 3 RDS DT (155) 800 RUN = 15:43
Monday workout since I was away. Snatch: 60#, 70#, 85#. Run/pull-up—alternating sets 1/3/5 regular pull ups, and sets 2/4 chest to bar. Went every 3:45 instead of every 3 minutes. 3:00 (run was 250m—shortened for next rounds), 3:03, 2:50, 3:06, 2:50. Working on getting back into chest to bar slowly.
A day behind
AM
Front squats: 56 kg
Sotts Press: from 28 to 31 kg (actually a PR :-))
Hang cleans/FS: 40 kg, 46 kg and 53 kg. Uploaded clips on FB
EMOM: split squats with 15 kg db x 2 for 10 reps (elevated 10 cm)
Sumo DL (first time doing these I think… ) 45 kg 22/22/22 reps, Tempo push-ups 19/20/19, total 124 reps
PM
Assault bike session: total 90 calories (7/7/7/8, 15/15/15, 16 (I think 16 in 60 sec is a PR)
Great job on your AB PR!
M&A + W-U flow) done (every 3 min w/ short rest)
A) done, jerk balance 60kg – 80kg
B) 80kg – 105kg
Felt solid and went way over %’s. Also really short on time and had to skip the rest – I’ll try to find time to make it up…
A. 45/95/95
A1. 95/95/95
A2. 115/115/115
A3. 115/115/115
B. 155 for 6 sets
Holy :03 here and there and x 5
C. 14:38 did 60 cal AB for row broke at 11 for DL and 8 for powers first set push presses UB
3:25 AB 9:22 finished DT so 5 and change for run
D. Accessory work done