Primary Training Session
A.
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 75%
C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 2 reps @ 70%
D.
Complete as many rounds and reps as possible in 7 minutes of:
15 Thrusters (95/65 lbs)
5 Ring Muscle-Ups
Rest until relatively recovered, and then…
E.
For time:
10/7 Rope Climbs (15′)
25 Strict Ring Dips @ 1111
10/7 Rope Climbs (15′)
If you don’t have access to a 15′ rope, perform 30 Towel Pull-Ups instead of the 10/7 rope climbs.
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.
Four sets of:
100-Foot Harnessed Bear Crawl
Immediately followed by. . .
100-Foot Sandbag Carry
Rest 2 minutes
THIS SHOULD BE HEAVY, think of this as a strength session not conditioning.
B.
One set of:
200 Meter Sled Sprint
Immediately followed by. . .
30/20 Calorie Assault Bike
Assault Bike Conditioning Option
Six sets for max calories:
30 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 2 minutes
Aerobic/Gymnastics Option
Every 6 minutes. for 30 minutes (5 sets) for times:
25/20 Calorie Ski-Erg or Row
100 Double-Unders
25 GHD Sit Ups
100-Foot Handstand Walk
Every 3 minutes, for 18 minutes (6 sets) of: Clean & Jerk x 1.1 (2-3 second reset between singles) *Set 1 – 60% – 165 *Set 2 – 65% – 185 *Set 3 – 70% – 205 *Set 4 – 75% – 215 *Set 5 – 80% – 225 *Set 6 – 85% – 235 Every 7 minutes, for 35 minutes (5 sets), for times: 500/400 Meter Row or Ski 30/22 Calorie Assault Bike or Run 30 Down-Ups (burpee, no jump) 5:51 – Ski -> Run 5:47 – Row -> Bike 5:57 – Ski -> Run 6:06 – Row ->… Read more »
Stay safe dude. Try to train early doors or in the evening!
Pts.
A. Done.
B. Done @ 62kg one miss. Had enough time so hit it again in the same minute.
C. Done @ 77kg legs feeling the effect of the weeks training on this one.
D. 4 rounds + 8 thrusters.
Thrusters 9-6 from the start muscle ups unbroken except for the last round 4-1.
Thrusters were the heavy part for me in this workout.
E. First 10 rope climbs in 5 minutes.
Ring dips sets of 5
Struggled on the last rope climbs with locking the rope between the legs.
Total time 14:20
Looks like you executed really well on the conditioning. That break worked well…until the last round 🙂
Solid push!
A.
Drop Snatches 30/30/35
Press in Split 35/35/35
B
Snatches 37,5kg
C. CJ 55kg
D. 3 rounds +4 thrusters. My arms felt tired today, The RMUs have caused me more trouble than usual
E. 7:32
Ring Dip 5/5/5/5/5
Any video of today’s conditioning and muscle-ups?
I don’t have any footage from today. I’ll record something next time
A 40/60/80kg 40/60/80kg B on 100kg focussed on the foot speed. Hit all 15 felt very good and smooth C on 115kg All hits legs got to feel heavy after set 7 D 5 rounds and 9 thrusters Tried the stategy 9/6 on the thrusters And mu unb. As we came further in the workout I started resting more in between the thrusters. Kept the transitions as fast as possible. Aimed for 6 rounds like Tino said. Sadly didn’t got there today? E 10:30 Focussed on my technique not to go really fast. Dips unb And a nice slide mark… Read more »
Not far off at all! Would you have benefited on going unbroken early on?
No think my heartrate would be jacked from the first set then
A.
50-55-60 kg
45-50-55 kg
B.
73 kg
C.
88 kg
D.
4 round +15 thrusters
All Unbroken but long transitions
15 min rest
E.
9’03”
Ring 5×5
In the afternoon Abike
Need to speed up those transitions. Was it between both movements?
only between thruster to MU