Primary Session
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.
Five sets of:
Close-Grip Bench Press x 2 reps @ 85%
Rest 2 minutes
B.
Five sets of:
Strict Press x 2 reps @ 85%
Rest 2 minutes
C.
Four sets of:
Bamboo Bar Press x 10 reps + 30 Second Overhead Hold
Rest as needed
Banded Lat Pull Downs x 20 reps
Rest as needed
D.
Four sets of:
3″ Deficit Deadlift x 10 reps @ 60%
Rest 3 minutes
E.
Two sets for times of:
80 Heavy Rope Double-Unders or 120 Double-Unders
40 Wall Ball Shots (20/14 lbs)
20 Power Cleans (155/105 lbs)
20 Wall Ball Shots (30/20 lbs)
10 Power Cleans (155/105 lbs)
10 Thrusters (155/105 lbs)
Rest 6 minutes
Strength Accessory Option
A.
Three sets of:
Banded Biceps Curls x 12-15 reps
immediately followed by…
Max Reps Inverted Row on Rings x 30 seconds
Rest 60 seconds
Band Rotations x 20 reps each side
Rest 60 seconds
B.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest as needed
Running Endurance Option
Five sets for times of:
Run 1000 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1000 meters. If you performed the 800 meters the week of May 11, refer to your notes regarding required rest time as a good guage for how you will approach this effort.
Rowing Endurance Option
Every 6 minutes, for 30 minutes (5 sets) for distances of:
4 Minutes of Rowing @ 1-second faster than 2k PR Pace
(easy recovery rowing during the 2-minute rest period)
Hey guys just thought I would update ya on the wrist. So I am going to get surgery on it ? the blood is not coming back with it being immobilized. So I am looking into different surgeons
A 145
B. 105
C. 15lb bar with 18lb kbs
D. 180
E. 8:52/7:51
I think I was just subconsciously nervous on the first set that my hip might hurt, and went slow on the thrusters, then realized that they didn’t hurt and sped up on the second round.
Dus 60/20 and 52/28
Wb unbroken
Cleans 10/5/5 and 10/7/3
Wb unbroken
Thrusters 5/5 and 6/4
Strength accessory
Done
Only two rounds of the hip abduction
Looks like this first set warmed your hip up! Good to see you got through today with no issues. Nice work! ??
PM Session: A. Every 2:30, for 15 minutes (6 sets): Clean Pull + Clean Pull + Clean with a 2-second Pause at Mid-Patella + Jerk *Set 1: @ 65% of 1-RM Clean – 185 *Set 2: @ 70% of 1-RM Clean – 205 *Sets 3-4: @ 75% of 1-RM Clean – 215 *Sets 5-6: @ 80% of 1-RM Clean – 225 B. Two sets for times of: 100 Double-Unders 1,000 Meter Bike Erg 25 Thrusters (95/65 lbs) 50 Toes-to-Bar 25 Thrusters (95/65 lbs) 1,000 Meter Bike Erg 100 Double-Unders Rest until the clock reaches 15:00, and then REPEAT. Set 1… Read more »
NeEd to start managing your work rest better. Shorten those rest periods ??
A. 150#
B. 110#
C. Done
D. 200#
E. This was so fun. Did it end with thrusters because there isn’t a heavier wallball…? Or just because why not ? Not complaining……would’ve been even better if the weight increased ?
6:15
Zeus rope dubs 40-20-20, UB wallballs, single cleans, 6/4 thrusters (should’ve went unbroken and probably could’ve went sub 6 but I chickened out)
6:43
My cleans got slower this round. Zeus rope dubs 60-20, UB wallballs, single cleans, UB thrusters.
Strength accessory done.
Crushed it today! You just gave me a good idea! Thruster ladder with movements in between…watch this space!!
Hahaha you’re welcome. I’ll definitely be excited for that workout if it comes ?
Pts.
Warm up
A. Bench 77kg
B. Strict press 55kg
C. skipped no time
D. Deadlifts @ 102kg
E. Times 8:29 – 9:57
First set: double unders unbroken
wb (20) unbroken.
Power clean fast singles
wb (30) unbroken
Power clean fast singles
Thrusters done as clusters. Lost some time here but very happy with my effort.
Second set: double unders 119-1 🙂
Wb (20) 30-10
Power clean fast singles
Wb (30) unbroken
Power clean fast singles
Tried to string more thrusters this round but weight was to heavy for me at this point. So finished out with clusters again.
Where did the drop off come in the second set?
Not sure really, i think an overall slower pace.
A bench 160kg
B strict press 100kg
C done
D 145kg on the deadlifts
E 7:41
Du’s 60/60
Wb’s 20/20 10/10
Pc singles
Thruster 6/4 Had in my mind to do these unbroken but my legs had other plans lol
7:06
Du’s 60/60
Wb’s 15/15/10 10/10 kept the breaks shorter than in the first round.
Pc singles but tried to push those a bit harder than last round. And managed to do that
Thruster 6/4
Caveat on double unders should be you only break when you trip 🙂
Only difference on second round was faster in Cleans? That’s a big improvement!
Oops? will go unbroken then next time
Yes only the cleans. Legs do felt smoked after the wod and the first portion of the week tho
A. Bench @145#
B. Strict press @95#
C. Done
D. Done
E. R = 8:32 ( Rope 40/40, WB 20/20, PC 10/5/5, WB 10/10, PC 5/5,TH 5/5)
R2 = 9:11( Rope 55/25, WB 20/20/ PC 9/5/3/3, WB 10/10, PC 4/3/3/TH 5/5)
note: I don’t have 14” WB so I used 20” but my target is a bit shorter bc I am in my basement and I only have a drag rope)
Strength: A
Nice work adjusting to what you have access too. Solid session and three days of work! Enjoy your rest day!
Yesterday – because getting back into a rhythm of posting. But it’s good for me. Close Grip Bench at 175/180lbs Strict Press at 125/130lbs 15-12-19 – 10:33 UB DBs, fast burpee bar MUs with some intermittent long breaks. I can tighten this up to get sub-10. Planks done. Today: Ts, Is, and Ys done. Deadlifts at 205lbs. First time jumping into this on this cycle and holy hamstring and booty burn. 9:46. Only had time for one set of conditioning because I managed my time poorly. Probably not fast enough because the 10 thrusters were the easiest part. Then went… Read more »
Your program will be a little jumbled going forward but I’ll be sure not to let you miss out on the fun 🙂
All good! It’s been exactly what my body and my mind needed this week! 🙂
A. 52 kg
B. 37 kg
C. Done
D.
11.06 min (du’s stopped.. 20+20 wb, single pc each time, 5+3+2 thrusters.
—-
11.16 min.
Dus: 60+30+30
Wb: 20+20/10+10
Pc singles
Thrusters 5+3+2
Strength accessory option done
Good job keeping these within 10 seconds of each other
AM Session: 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″) WOD1 = 5:18 WOD2 = 7:37 WOD3 = 8:33 My heartrate got elevated during the bike and I had a… Read more »
Interesting! Must be the combination jacks your heart rate. Will be interesting too see if this happens again when the combo comes up.
I think it was the descending rep scheme that messed with me. The 21’s werent an issue but it was the 15s and 9s where I slowed down. Typically my HR recovers on the burpees a bit but I guess I didnt have enough time for it to come down.
Hi, how can I decide in a workout if I have to do some touch & go or have to do all the time drop & go?
How can I understand what Is the more efficienty and in Which situation.
Thank you.
This is exactly the situation where you learn what works best. Training is an opportunity to experiment with different strategies and find out what works and what doesn’t work for you. Don’t be scared to push the pace, challenge yourself and test that redline so that you can apply that to future workouts and competition. Training is like a laboratory. Be sure to experiment and learn what you are capable of!
Alright thank you. But there is no rules if one strategy Is Better than other?
No rules, just what works for you!
A.
95 kg.
B.
65 kg
C.
Done
D.
127 kg
E.
9’12”
Du 120 WB unbroken
P. C. 7×1-2-2-2-2-5×1—— 1-1-2-2-1-1-1-1
Thruster 6-4
9’20”
Du 19-24-54-120 WB Unbroken
P. C. 1-1-1-1-1-5-5-5———4-4-2
Thruster 10
In the afternoon Row
Like the consistency and also playing with touch and go in the workout on those power cleans. Another solid day!