Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
In 20 minutes, build to a 1-RM Power Snatch
B.
Every 3 minutes, for 18 minutes (6 sets) for times:
12/8 Calories of Assault Bike
6 Burpee Box Jump-Overs (24″/20″)
3 Ground to Overhead
Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
*Set 5 – 225/155 lbs
*Set 6 – 205/145 lbs
The goal of this portion is power output. If sets are taking you longer than 90 seconds, please adjust the loading.
C.
Three sets for max reps of:
20 seconds of Alternating Jumping Lunges with 20/15 kg Barbell (Back Racked)
Rest 20 seconds
20 seconds of Banded Good Mornings
Rest 60 seconds
Primary Conditioning Session
Complete rounds of 12, 10 and 8 reps for time of:
155/105 lb Thruster
Muscle-Ups
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
Two sets of:
25-Meter Farmer’s Carry (100/70 lb KB/DBs)
25-Meter Handstand Walk
25-Meter Sandbag Carry (Heavy)*
25-Meter Farmer’s Carry
25-Meter Handstand Walk
25-Meter Meter Sandbag Carry
Rest 3-4 minutes
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
Mixed-Modal Conditioning Option
Two sets for times of:
30 Calorie Assault Bike or Bike Erg
30 Calorie Row or Ski-Erg
Rest 90 seconds
followed by. . .
Three sets for times of:
20 Calorie Assault Bike or Bike Erg
20 Calorie Row or Ski-Erg
Rest 60 seconds
followed by. . .
Four sets for times of:
15 Calorie Assault Bike or Bike Erg
15 Calorie Row or Ski-Erg
Rest 45 seconds
Strict Gymnastics Skills Option
Accumulate, not for time:
L-Seated Rope Climbs x 5 Ascents (15-feet)
Strict Handstand Push Ups x Max Unbroken Reps @ 1011
Legless Rope Climbs (No Jump/No Kip) x 5 Ascents
Strict Handstand Push Ups x Max Unbroken Reps @ 1011
Legless Rope Climbs x 5 Ascents
Strict Handstand Push Ups x Max Unbroken Reps @ 1011
Started with the mixed modal conditioning of AirBike and Rowing: 2:34 / 2:49 2:00 / 1:59 / 2:04 1:33 / 1:32 / 1:37 / 1:28 Then did from testing week; Amanda .45 18:38 Muscle Ups went great (8-5 / 4-4-3 / 5-4 / 7 / 5) Snatches were quite slow. Dealing with a R shoulder thing and OH squats are the one thing that bothers it the most. Gymnastics, subbed chin ups instead to focus more on shoulder mechanics 4 x 5 L-sit Chin Up 15 sHSPU @tempo 3 x 10 Strict Chin Up 14 sHSPU @tempo 1 x 15… Read more »
All done
PCS: i did the thrusters unbroken with 50 kg. But i had to do the bar mu Singles. Dont even know how long it took. Probably about 3 days ????
On a WL Coach course. Got to do the power snatch on lunch with a Commonwealth lifter. 108kg PB then hit 111kg squat.
You’ve clearly picked up some great advice! Congrats on the PR’s!
A.
Worked up to 260 and felt awesome but I called it there. Didn’t want to ruin a good start to the day. Been a while since snatching felt this way
B
185 – :54
205 – 1:03
225 – 1:13
245 – 1:34 (I tried my hardest. Legs were gone)
225 – 1:25
205- 1:15
C. Skipped
Mixed Modal Conditioning
Did Bike + Row
30s: 3:09/3:09
20s: 2:05/2:02/2:02
15s: 1:35/1:36/1:44/1:41
260 Power Snatch?! Thats pretty damn good!! You moved really well today dude. Great work!
Haha yea I wish. I didnt notice it said power. ??♂️
AM.
Mixed-Modal
Bike/Row
2:45 3:05 / 2:15 2:03 1:59 / 1:29 1:40 1:35 1:26
Had. few brewskis the night before… my heart hated me
PM.
Snatch + Clean and Jerk tekkers
Class WOD
Saturday is WL comp day ^_^
✌
“Sweat it out” ?
Good luck today! Let us know how your WL goes!
Well todays stuff Destroyed me….
Warm up:
Part 1: Bicep Ext – 15# / 20# ; Tricep Ext – 15# / 20#
Part 2: Delt – 5# / 5#
A. 160# (failed at 165#)
B. Tried at suggested weight…Yup no. First two rounds at 155#, had only about 10 seconds rest before the next set; sooo I dropped it to 135# pace stayed at about 17 – 24 second rest left after.
C. Lunges 13/15/14 & Good Morning (Red Band) 12/11/8
D. 17:30 RX. This also Crushed me, gave myself a 20 minute timecap.
There’s no shame in adjusting Jonathan. Remember that the program is written as a suggestion. Please make sure your adjusting accordingly, listening to your body and getting the most out of your sessions. If you need advice don’t hesitate to ask and also know that we offer Athlete + to help make those decisions for you.
Thanks. Besides overall OH Strength (both standing upright and inverted). I think a primary issue I have with such Scaling is the time domain with the Bike. I don’t know why, but my capacity on the bike is trash.
Thanks for the suggestion! Wouldn’t’ of course be fun without some hard days though! 😉
AM
A) 6x800m @3:20 pace. Jog 5 min between.
PM
A) 225#
B) @Suggested weights. 1:13- 1:30 – 1:32 – 2:10 – 1:40 – 1:30 (heavy-ish barbell with high heart rate was foreign to the body)
C) Done. 20 Lunges per round. 13 Blue Band GM
D) 7:13 – set of 8 MU ate up far too much time
E) Done
Goal is for it not to feel foreign by the end of the cycle 🙂
Solid days work!
That would be nice! Looking forward to that!! That barbell felt heaaavvvy 😐
Mixed modal ✔️ – felt like I learned a lot here.
Had some Army stuff this morning that jacked up my schedule so just did the Power Snatch and jumped into class this afternoon
Power Snatch: Built to 217 (2# PR)
Class
5 RFT
30 WB (20)
15 Cal AB
30 Bench (95)
15 Cal Row
-Rest 1:00
Congrats on the power snatch PR! Hopefully you can get back on a better training schedule tomorrow and next week!
S1
Mixed Modal
Bike Erg
Ski Erg
Strict HSPU volume work
S2
Power Snatch
255
Assault Bike.
Burpee Box Over.
Ground to Overhead.
185 – :49
205 – :54
225 – 1:03
245 – 1:14
225 – 1:10
205 – 1:01
All singles. Touch n Go not an option with that leg pump
Conditioning
7:14
Failed my last mucle up 🙁
You can be sub 6 on that workout!
I’d have to take way less breaks on the muscle ups. Which I should be.
12 went 6-6
10 went 4-3-3
8 went 4-3 with a fail. 1
But the transitions killed me on my time.
Solid work on B. What held you up on the conditioning? How did you break your muscle-ups? (I am assuming thrusters remained unbroken.)
I know my breaks were way too long. I lost quite a bit of time in those transitions. I have to be better at getting back on the rings after I do a set.
Muscle Ups went
12 – 6/6
10 – 4/3/3 (I wanted to go 5/5
8 – 4/3/1 (failed one trying to finish)
A) 175 1RM Power snatch probably could have went higher but was at the cap B) Used the following weights, power and split jerked almost all sets. Held the 90sec output the whole time. 165 185 205 215 205 185 I find i can power easier than squat clean. I think this may be a form issue. I feel slow under the bar. C) completed Conditioning – 14:23 I used 135# thrusters. My body was telling me no to 155. Struggled with the MU, Broke them up into sets of 2-3. Hit 6ub for the first set though. Think this… Read more »
Post some video of your gymnastics on the FB page and tag Travis Ewart our gymnastic coach. Lets see if we can help!
I did the same weights as you for B, and I also power cleaned them all. Squatting after the bike and BBJO sounds awful! Good work tho!
PM Session
C. Done. 15-17-17 lunge jumps. 6-6-6 good mornings
Primary Conditioning
8:08 (slow AF!!)
Thrusters @ 155 were awful. I thought this would be alright after Saturday’s thrusters at 135 but the combination of these at 155 with MU was brutal. At least I got to do gymnastics today, which I enjoy.
I don’t feel like I can recover well for tomorrow by doing some optional conditioning work. Going to take it easy the rest of the day.
Speaking to Jenn about nutrition on Monday.
Thanks Tino
More is not better, intensity will always win over volume so make sure you’re training smarter! Jenn will be an awesome help with some nutrition advice, I think you’ll really benefit from her guidance.
What do you mean more is not always better? Like, more weight on the bar for the Thrusters? I feel like I definitely could have gone through a lot faster at 135, if that’s what you mean
No, Tino just meant that you made a smart decision by avoiding the optional conditioning work. Make sure you’re recovering well and can hit you sessions hard…that’s always better than trying to fit a bunch of work in that you can’t recover from.
More volume isn’t always better hence why not doing additional work was a good choice. Jenn will have you covered in massing. She’s a smart lady!
Primary Conditioning 5:44 RX. UB on the thrusters, strategically broke up 6/6, 5/5 and hoped for 4/4, but that last round I failed my third muscle up so they turned into doubles. Holy shoulders and triceps!!!!
Nice work keeping the thrusters unbroken. Must have pushed hard if you failed a BMU! Nice work!
were they supposed to be bar muscle ups?!?!?! I thought it was ring!!!
Sorry I meant ring
A) worked to 220, 5lb power snatch pr!
B) 1:05/1:04/1:09/1:20/1:09/1:08 sprinted on the bike and just tried to get through the burpees smooth and immediately put my hands on the bar, this got hard
C) done 15/16/15 lunges 15/15/15 good morning w/ heavy band
Strength accessory
A) all done 230ish lb bag 100lbs on farmers carries handstand walks felt good today
Fun day today!
Yeah Parker!! Great work on the Power Snatch PR! Solid day of work!
Thank you Tino!
Awesome work today Parker. Your strength is way up from last year!
Thank you Cj, I feel way stronger!
Warm up done
A. Did some stuff with empty bar for 10 min
B. Changed this to
15 cal bike
8 metres handstand walk
5 bar mu
All done between 1:30-1:45
C. Done
Gymnastics option
Rope climbs from seated to 12 foot
19-15-13
A. 225
B. :54/:57/1:01/1:20/1:13/1:04 Rx
C. Done 16 reps of each every set
D. 6:40 Rx Absolutely blew up after going UB on the set of 12 and 10 thrusters…..Survival mode set in after that…..Lots of breaks
Strength Accessory Work
Done with 100 DBs, 150 D ball, UB HSWs
You should be sub 5 on the conditioning. #gameshangover 🙂
#actuallyhungover have to make up for all the time lost. haha
Solid work on B…even if you slacked a bit on D. 🙂
Been enjoying summer shandys maybe a little to much
Strict Gymnastics:
Rope climbs done. L-Sits E2MOM, no kip every :90 and legless EMOM just so I stayed in track and didn’t get distracted with emails. HSPU: 20-17-16
Strength: 1:08, 1:09, 1:10, 1:21, 1:18, 1:14 – feeling good off the bike and hitting the barbell.
Strength accessory: 70lb KBs, 150lb sandbag, this was fun! I liked the down and back and felt like it was quick yet productive!
Hopefully that strength accessory will come in handy for GG!! 🙂
Agreed on the SAO : I really liked it
Very solid training session.
Session 2
Back squat from last week – up to 460
Primary conditioning
5:47
You were moving on the conditioning Brady! Nice work!
I was trying.. Thanks!
Solid!
Openers and Activation done
A. Power Snatch @ 195. Questionable rep @ 205
B. Another bike WOD… clearly this is my biggest weakness…
Loads:
1: 185lbs
2: 195lns
3: 205lbs
4: 10 cals. 215lbs ( 2 failed, one scary bail. Damnit. )
5: 205 lbs
6: 185 lbs
PM session to finish C, Primary Conditioning, and possibly Strength Accessory or Mixed Modal Conditioning.
Good thing you’ll be seeing plenty of bike work then..:) The mixed modal option will also be good for you, enjoy!
??
Is that a good idea if I am trying to mass? Also, I do feel like I am getting better at the bike but I’m not sure how hard to go on those three “sets.” Can you give me some advice for pacing it?
You should focus on the strength and strength accessory stuff for a bit.
Will do CJ!!
A. 135. Tried 140 3 x, failed two, squatted one.
Accessory Strength:
70s for KB and 125# Sandbag. Took around 5 minutes the first time. And I forgot to look at the clock the second time.