Primary Training Session
A.
In 15 minutes or less, build to today’s 1-RM Dead-Stop Front Squat
B.
Five sets of:
3-Position Clean + Jerk
(high hang, mid-thigh, 2″ below the knee followed by one Jerk)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
C.
Every minute, on the minute, for 15 minutes:
Minute 1: 50 Heavy Rope Double-Unders or 70 Double-Unders
Minute 2: 12-15 Toes-to-Bar
Minute 3: Max Rep Ground to Overhead
*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs
D.
Four sets of:
Narrow Stance Front Racked Double Kettlebell Squat x 8-10 reps @ 32X1
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 2 minutes
E.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest as needed
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.
Assault Bike Conditioning Option
Every 5 minutes, for 30 minutes (6 sets) for times:
20/15 Calorie Assault Bike
10 Burpee Box Overs (24″/20″ – No Touch)
5 Sand Bag or D-Ball Cleans (150/100 lbs)
Aerobic/Gymnastics Option
Three sets for times of:
1000 Meter Row or 2000 Meter Bike Erg
30 Double Kettlebell Shoulder to Overhead (16/12kg)
100-Foot Handstand Walk
60 Air Squats
100-Foot Handstand Walk
800 Meter Run
Rest 4 minutes
AM
Aerobic Gymnastics
15:30
16:09
17~
PM
A. 127.5
B. Changed it to another complex 1xclean 2xfront squat 1xstoh 125kg.
AB conditioning
1) 2:34
2) 2:17
3) 1:57
4) 1:57
5) The Cramp I
6) The Return of the Cramp II
How were those handstand walks after the KB STO??
Spicy…. 1st round it was a mess.2 and 3 were unbroken 3x10m
Front squat – 375
Clean & jerk – 225-235-245-255-265
Emom – 6-8-10-12-14
Kb squats @35’s step ups @35’s
Primary
A. up to 265lbs. When is the last time we did this? I cant find it.
B. 155-175-195-205-215
C. WZAOC #1
Rope broke, did an extra 3 reps in the round of 18
D. 26 lb KBs x 2 sets, 35 lb KBs x 2 sets.
How did the qualifier go?
It was ok. I’m not satisfied with my score though.
All Hang muscle snatch.
All DU UB… except last set (after round of 18)
I did 21 snatches in the round of 18 (brain fart. Even broke it up into 3 sets of 7 ?) and then after my 18 OHS my rope broke again so I had to improvise. I have been having trouble with my rogue speed rope lately.I’ll try again and will get to round of 24.
You’ll definitely be in the round of 24!
PM Session:
Six rounds for time of:
500/400 meter Row
15 Burpee Over the Erg
Every 6 minutes including 0 run 400 meters.
Time = 29:12
Rows were between 1:50 and 1:55
Probably could have been more aggressive with the burpees. Was too leisurely with them
Runs about 2:00 with transition time and all that
A. Up to 325
B.
Considering how beat down and sore I feel, I’m pretty happy with what I worked up to.
225 – 245 – 265 – 280 – 290 – 300
C. EMOM
225×7 / 185×9 / 135×13 / 115×13 / 95×18
T2B: 15/15/15/12/12
70 Dubs
Good to see your body was able to adapt and overcome. What got you? Just accumulation of last 3 days?
Erectors from Wednesday is what got it the worst lol
with my schedule these next couple months I’m going to have to train on Thursdays and rest Wednesdays and I might have to train on Sundays instead of Saturdays. I know its not ideal but it’s just when I can get into gym. Wednesdays training: A. strict press % off of 130# B. stayed lighter on the deadlifts for my back but overall felt good C. 5:57 bar mu each round went 4/3/3 D. 7:49 no deficit shspu and did them as 4/3/3 each round E. 3:49 ouch F. done gymnastics: Rmu: 4/3/4/4/5 strict pullups: 8/5/5/5/5 Today’s training: A. 225#… Read more »
Looks like training yesterday didn’t have an effect on today’s fun! Congrats on the dead stop PR!
Biggest piece of advice I can give you whether you have to adjust your schedule or not is to adjust based on feel day to day. Particularly as you’ve had a few injuries in recent times. Let’s keeo you healthy and hitting it hard!
Thanks Tino! I’ll make sure to watch my body!
A. 325
B. 225/245/265/275/300 missed Jerk
c. 50 reg dubs/ 15t2b / 225×9, 185×9, 135×5, 115×11, 95×18
A. 130kg
B. 70-80-90-100-105kg
C. First two rounds 50 du and 15 t2b
Rest 10 burpees (calfs still sore) and 12 t2b
102.5kg x 6
85kg x 6
60kg x 10
52.5kg x 10
42.5kg x 15
Lost some time changing weights.
D. 3 rounds with 2 x 16kg for both movements.
A
Up to 105 kg
B
Up to 90 kg
C
Scaled to
85-70-60-52.5-42.5 kg
5-7-8-8-10
D
Done with 16 kg ktb
E
Done
Assault bike conditioning done
A) Pause FS: 240! 5# pr since we tested this last! B) 3posc&j: 125, 145, 155, 165, 175 I’ll post my 175 on fb, not always the most confident with position work on the clean so I’d love some feedback. C)7@155, 9@125, 11@95, 14@76, 17@65 This got really grippy towards the last 2 rounds! Went unbroken on du & T2b for sets 1-3, then I break on each for the last 2 sets. D&E done Gymnastics: legless rope climbs are a weaker movement for me so I did 4 rounds 2 legless rope climbs + 100ft handstand walk. Not for… Read more »
Congrats on the deadstop PR! I’ll take a look at your clean too ??
A. Built to 235#
B. 155/185/205/215/225# (failed the jerk)
C. 2/5/10/10/12 reps Rx weights My grip got absolutely blown out on the heavy rope DUs by the second round and I only ended up getting 50/50/33/20/20 reps in on the rounds.
D. 25# KBs
Skipped C because I had to teach a class.
Rolled in with our booty class for some glute work.
Best piece of advice on the heavy rope is to choke up in the handle as much as possible. This will help reduce the weight and tension from holding the handle.
1. *Pause* Front Squat at a pretty easy 355lbs
2. 3pos at 262lbs
3. 9/9/12 snatches/14 snatches/15 snatches
4. Done
PM in a bit
Never a dull moment with you Vernon ??♂️
❤️
Pts.
Warmed up.
A. Build to 110kg.
B. Build to 85kg technique did not feel good today. Video on fb.
C. Not possible today, subbed row from august 12
D. Done with 2 16kg kbs
E. Done.
Row conditioning
10 sets of 500m row every 4 min.
Focus on keeping hr at 70% (130)
Times were around 2:10 per 500m, felt slow.
After rest my hr was around 90-95
How did you find the rowing while keeping your heart rate a little lower than normal?
Times were slow but i felt very good.
Good morning
A) Work up to 345 no belt
B) Everything at 245
C)5 -8-10-14-20
D) Done
E) Done
A) Worked up to 330
B) 215/225/235/245/255
C) 8/9/12/14/15, 15 ttb and 50 heavy dubs each round. Lost most of the rest time to weight changes, but that got way worse than I thought it would
D) 44# KBs for the squats, 40# dbs to 20″ box for step ups
E) Done
What was the hardest part in the EMOM?
Changing the weights haha
Hahaha pretty much, but it was probably the double unders
haha, probably need to work on your weight changing technique then!
A. Built to 300# (8# PR) went up
Easy
B. 165/185/205/225/245 (20# PR on 3-position clean)
C. 3×225/6×185/10×135/11×115/14×95
D. 2×35# kbs for narrow stance squat
2×40# db’s to 20” box for Russian stepups
E. Dunzo
Crushed your lifting today! Awesome work Noble!!
AM Session: Build to today’s 1-RM Tempo Back Squat @ 32X1 Followed by… One set of: Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat (perform these without any tempo prescription) Built to 315 om the tempo 5 reps @ 315 Six sets of: 2 Clean Lift-Offs + Clean + Jerk Rest 2 minutes For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy. Followed by… Every 90 seconds, for 6 minutes (4 sets): Clean &… Read more »
Some extra hamstring and lower body mobility going into tonight’s session and tomorrow’s work.
A.
Worked up to 305. Had a little more in the tank but body wasn’t feeling it
B.
Stayed conservative here. 135/165/185/205/225
C.
70 double unders except for round 4. Not sure why happened there. It was a mess
13 toes to bar each round
G2OH: 7-8-10-12-15 (last two rounds went with snatches)
Good to see you varying the ground to overhead and lighter weights.
A.
133 kg
B.
80-85-90-90-95 kg
C.
70 DU
15 TTb
4 rep 100 Kg
6 rep 80 Kg
10 rep 60 kg
14 rep 50 kg ( Snatch )
18 rep 40 kg ( Snatch )
D.E.
Done
in the afternoon A Bike Conditioning Option
Solid start to Friday! How was the EMOM?
DU and Ttb all unbroken, .
du 40 “ttb 20/25” he recovers of breath