Primary Training Session
A.
Every 90 seconds, for 4:30 (3 sets):
Hip Power Snatch x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Push 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 @ 80%
C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 2 reps @ 75%
D.
Complete as many rounds and reps as possible in 7 minutes of:
20 Wall Ball Shots (30/20 lbs)
5 Ring Muscle-Ups
Lets see what switching thrusters to wall balls and adding a few reps does. Goal is to better your score than last week’s effort.
E.
For time:
5 Legless Rope Climbs or 30 Towel Pull-Ups
25 Strict Ring Dips @ 1111
5 Legless Rope Climbs or 30 Towel Pull-Ups
Compare to last week when you performed regular rope climbs for a few more reps.
Strength Accessory Option
A.
Three sets of:
100-Foot Harnessed Bear Crawl
Immediately followed by. . .
Sandbag Squats x Max Reps
Rest 90 seconds
Bear Crawl (Eventually you should feel this in your glute major)
Sandbag Squats: Shooting for 15 reps. If you get more then its to light!
B.
For completion:
400 Meter Sandbag Carry
(don’t rush…nice and calm walk and carry)
Engine Accessory Option
Three rounds for max calories of:
60 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes, and then repeat for a total of 3 sets.
(To be clear, you’ll spend 9 working minutes on the bike.)
Aerobic/Gymnastics Accessory Option
Every 6 minutes, for 30 minutes (5 sets):
20/15 Calorie Ski-Erg or Row
15 Strict Handstand Push-Ups to Deficit (0-4″)
100-Foot Handstand Walk
50 Heavy Rope Double-Unders or 75 Double-Unders
Pts.
A. Done
B. Sets @ 65kg
C. Sets @ 80kg
Felt bad due to the heat so i quit after this.
Had been working in the heat for some time before going to the gym. Looking back i probably should have hydrated more.
A. 65/75/85-95/115/125 B. 105 C. 135 D. 6 rounds (exactly the same as last week) E. Will try to do tomorrow 3 sets Banded pull through a and Bulgarian split squats @125 2 sets 40 banded ham curls Aerobic conditioning 5 sets 1 min max assault 1 min SA dB cl n jerk 1 min assault 1 min SA Devils press 1 min rest Assault a; 16/16/17/17/16 Cl n j; 19/20/20/10/20 Assault B; 14/14/14/7/14 devil press; 10/11/11/10/10 I sort of hit a wall on the 4th round. Maybe I struggled a little with the air, I put an air purifier… Read more »
Good job making this work in the crazy times up north! Stay safe in those fires please!
PM Session: A. Every minute, on the minute, for 15 minutes (15 sets): Snatch x 1 rep @ 75% – 165 B. Every 90 seconds, for 15 minutes (10 sets): Clean & Jerk x 2 reps @ 70% – 195 C. In 15 minutes, establish a 10 rep max Back Squat – 295 Rest 3 minutes, and then perform: One set of: Back Squat x 10 reps @ 90% of today’s 10 Rep Max – 265 10RM is 20 lbs below my all time PR set a few cycles ago and it is around 80% of my 1RM. I set… Read more »
Doesn’t surprise me!! You’ve been super consistent with training and you’ve been healthy! Great job!!
– warm up done
– snatch @85k
– tngo power clean power jerk x2 @100k
– rings were used by another athlete. So did Amrap 7min 20 heavy wb and 5 burpees BJO. 5 rounds + 1 wb. Everything UB.
– then did with my girl and team partner the engine accessory option. Max cal AB.
First 3 rounds : 103 cal AB (First min for me, second for her etc for 3 rounds)
Second 3 rounds : 105 cal
Third 3 rounds : 108 cal.
Fun !
No need to touch and go those reps. Let’s practise perfect positioning in each not barbell cycling!
Sounds like a fun day!
A.hip 35/40/42.5kg
P. P 35/45/55 kg
B. 42.5kg
C. Cj 60kg
D. 3 rounds+20 wall balls + 1 Rmu, last week 3 round +4 thrusters
E. 8:20
Dips 5*5
SAO done
Nice work Jolanta!
A 40/60/80kg
80/100/100kg
B 110kg no misses! Felt just as smooth as last week
C 120kg
Heavy on the legs but managed to hit all with moving my feet.
D 5 rounds 13 wb’s
Last week 5 rnds 5 thrusters
E 5:21
Dips 15/10
Glad you have that consistency going!
??
AM Session:
Five sets for max calories/reps of:
60 seconds of Rowing
60 seconds of Push-Ups
60 seconds of Assault Bike
60 seconds of Air Squats
Rest 60 seconds
Row: 22/23/22/21/21 = 109 (21.8 Avg )
Push-Ups: 25/32/35/33/30 = 155 (31 Avg)
Assault Bike: 18.6/19.0/18.5/18.5/18.9 = 93.5 (18.7 Avg)
Air Squats: 41/41/39/36/40 = 197 (39.4 Avg)
Looks like you were able to be pretty darn consistent. Good work!
A.
45-50-55 kg
55-60-65 kg
B.
78 kg
C.
93 kg
D.
5 round (Last week 4+10)
WB 20-12/8-12/8-12/8-12/8
MU Unbroken
E.
5’34” ( last week 9’03”)
ring (10-5-5-5)
in the afternoon Engine Accessory Option
Solid days work! Wall Balls were a little “easier” 🙂
much easier??
A
135
175
B
210
C
255
D
4R
E
3:15
Welcome to the community Sunjae!
Yes~!