Primary Training Session
Aerobic Primer @ 80-85%
Three sets of:
Weighted Box Jump x 3 reps*
immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed
followed by…
Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg
*Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement
A.
Build to today’s 2-RM…
Pause Front Squat @ 33X1
Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch High Pull + Hang Snatch
*Set 1: @ 70% of 1-RM Snatch
*Sets 2-3: @ 75% of 1-RM Snatch
*Sets 4-6: @ 80% of 1-RM Snatch
D.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thruster (50/35 lbs)
Pull-Ups
When the running clock reaches 10:00…
Complete rounds of 15, 12 and 9 reps for time of:
Dumbbell Thruster (50/35 lbs)
Chest-to-Bar Pull-Ups
When the running clock reaches 20:00…
Complete rounds of 9, 7 and 5 reps for time of:
Dumbbell Thruster (50/35 lbs)
Bar Muscle-Up
E.
Two sets of:
Hollow Body Bounce x 60/80/100 reps
Straight Body Ceiling-reaching Crunches x 10/20/30 reps
Tuck Rock to Tuck Sit x 10/20/30 reps
Hollow Body Side-to-side Rocks x 10/20/30 reps
Hand Plank Arch/Hollow x 10/20/30 reps
Limbo Twist x 10/20/30 reps
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.
Strength Accessory Option
A.
Three rounds of:
Kettlebell Reverse Lunges x 16-20 reps
Rest 15 seconds
60 seconds of 95/65 lb Barbell Good Mornings x Max Reps
Rest 15 seconds
B.
Two sets of:
Banded Good Mornings x 40 reps
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest 30 seconds
C.
One set of:
3 Minutes of Banded March
Engine Accessory Option
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee to Target 6″ Above Standing Reach
Rest until the running clock reaches 10:00, and then…
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee Box Jump-Overs (24″/20″)
Rest until the running clock reaches 20:00, and then…
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee Box Jump-Overs (30″/24″)
Running Endurance Option
Eight sets for times of:
Run 300 Meters @ 90-95% of your 400m PR pace
Walk or Jog 100 Meters
Run 200 Meters @ 90-95% of your 400m PR pace
Rest 2-3 minutes
Rowing Endurance Option
Eight sets for times of:
Row 300 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 300 Meters @ 95% of your 500m PR pace
Rest 90 seconds
A. 200 , so happy with this!
B. Kept light, built to 55
C. 90/95/100/105/105/105
D. 3:01 unbroken
3:03 unbroken
6:02 I was scared about my hands. I was on an outdoor rig with no shade in over 100 degrees, so I knew my hands would melt on the hot bar on the bmus, so I broke them up 3/3/3-3/2/2-2/1/1/1- but I could feel my hands tearing. Got a small blood blister on the last bmu. Hopefully this humid heat wave will end soon.
E. Done
Strength accessory option
Done
First day of the new cycle for me. Trying something different again this cycle so we will see how it works. I usually have to cut a few of the lifting pieces because I dont have enough time to get everything in. This cycle I am going to try to get them all in. So I will be doing 2 “lifting only” sessions a week and instead of doing single modality (running/rowing/biking) pieces in the morning sessions, I am going to do the engine/mixed modal/strongman stuff to get a little more variance due to the lifting only sessions. We’ll see… Read more »
A. Done. Still training in my garage so improvising jumps is interesting.
B. Built to 245 x2
C1. 45, 65, 75
C2. 75, 85, 95
C3. 108, 115 x2, 125 x3
D. Oof. Scaled the thrusters and increased DB weight each round.
First round @ 4:17 sandbagged hard knowing what was coming
Second round @ 7:54 everything is gone at this point
Third round DNF…just no MU under fatigue right now.
E. Will do tomorrow AM.
A.) 195/215/230
B.) 35/55/60, 35#
C.) 130/140/150
D.) 3:02: thrusters UB, pull ups 13/8, 10/5, 9
2:45: thrusters UB, C2B 9/6, 6/6, 5/4
4:17: thrusters UB, mu 3/3/3, 5/2, 3/2. I should’ve went unbroken on the 5 but my grip slipped. Womp.
Happy with my times. I couldn’t have held on to UB pull ups or c2b. I would’ve had to rest too much
Solid start to the week Vicky! I think your breaks were smart on the gymnastics ?
– warm up done
– front squat up to 130k
– snatch complex with 75k 80k 85k
– core done with bounces etc done
– did the engine condo today but had to work with 2 team members so we had to turn over on the machines.
Row and burpees target : 5 ish
Ski and burpees BJO : 6 ish
AB and burpees high BJO : 8’54
Good to see you had some training partners today!
Pts. Plyo done. A. Done @ 95kg good technique but heavy so ended it here for today. B. Done @ 30kg C. Set 1 @ 57kg Set 2-3@ 62kg Set 4-6 @ 67kg not the best snatch session. D. Times: 4:58 – 5:43 – 6:40 Think i was not using my legs (enough) during the thrusters at the start which caused some trouble for my shoulders down the line. Pull ups and chest to bar felt smooth, got a rough start on the bmu untill my girlfriend reminded me to use my knees (travis airchair tip) after the tip it… Read more »
Focus on an aggressive hip extension on this thrusters, that will allow you to generate more power as you go to drive the bar overhead. ?
A. 80 kg
B. Snatch press 25-35 kg
Tall 30 kg
C. 37.5/40/42.5kg
D. 3:08 all unbroken
4:37 thruster ub, c2b 10-5/ 8-4/5-4
5:58 thruster ub, mu 5-4/4-3/5 my arms are dead
E. Done
Damn you went out hot!!!! Goal now is to keep these a little more consistent ?
A 145kg failed the second one on 150kg
B 20/40/60kg
20/40/60kg
C 100/105/110kg
Felt good. Foot movement getting better and better so happy with that.
D
2:15 all unbroken
2:07 all unbroken
3:02
Thrusters unb
Bar mu 9 unb
7 5-2 lower arms totally numb so grip was gone
5 unb tho
Really pushed myself so happy with the results
Hurted a lot afterwards!
E done
Flying on those first two sections…then it all caught up on you. Love the push and a damn good start to the week!
?????
Assault bike session
10 rounds 2 min work 2 min rest
Goal to keep hr at 130bpm
Cal: 18-18-16-16-16-16-16-17-16-17
Hr after 2 min work
130-130-130-130-125-130-130-132-133-132
Hr after rest
75-85-85-88-90-93-90-98-92-95
Good breakfast right there. Only way to start your day ? ? = ?
Aerobic primer done
A. 2 rm pause fs @80 kg
B. 20-25-25 kg / 25-30-35 kg
C. 32-35-37 kg
D.
DB thrusters and pullups 5.01 min
DB thrusters and c2b 6.06 min
DB thrusters and bmu 7.24 min
I need to learn butterfly now.. Stuck with kipping! But learning so f slow.
AND the bmu really was out of training today, felt crap doing them.
Strength accessory done.
Lets get some video posted on the FB page Christina!
A.
125 kg
B.
30-35-40 kg
45-50-55 kg
C.
68-…..-80 kg
D.
3’46”
Thruster 11-10/9-6/9
Pullup Unbroken
4’10”
All. Unbroken
4’24”
Thruster Unbroken
Bar MU 6-3/6-1(lost grip)/5
Workout gone bad, no breath today.. too hot today
in the afternoon Row
Doesn’t look bad to me with the consistency. I do believer you could have went unbroken on those thrusters though 🙂
Hey Tino!
Do not understand the core complex. Does it mean :
100 bounces
10 crunch
10 tuck
Etc
80 bounces
20 crunch
20 tuck
Etc
100 bounces
30 crunch
30 tuck
Etc…
Rest as needed and all that work again?
Thanks
There’s a video dude. It explains the movements and sets. Click the hyper link ??
Sorry where’s the video ??♀️??♀️?
The green hyper link that says “two sets”
https://www.youtube.com/watch?v=GuS7gFz39ws&feature=emb_title