Session One
A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps
Build to roughly 90% over the course of the 8 sets.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 60-70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 70-80%
Followed by…
Every 3 minutes, for 15 minutes (5 sets):
Clean & Jerk x 1 rep @ 85-90%
C.
“DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep
195/135 lb Thruster x 1 rep
195/135 lb Shoulder to Overhead x 1 rep
D.
Three sets of:
Incline Reverse Flies x 8-10 reps @ 3011
Rest as needed
L-Sit x 30-45 seconds
Rest as needed
Session Two
Gymnastics Skills Warm-Up
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
A.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
B.
Three sets for times of:
10/7 Muscle-Ups + 50′ Handstand Walk
Rest 3 minutes
Compare to August 2, 2016.
Followed by…
Four sets of:
5 Bar Muscle Ups (performed as quickly as possible)
Rest 45-60 seconds
Followed by…
Every minute, on the minute, for 12 minutes:
Minute 1 – 5 Strict Handstand Push-Ups
Minute 2 – 4 Strict Handstand Push-Ups
Minute 3 – 3 Strict Handstand Push-Ups
Minute 4 – 2 Strict Handstand Push-Ups
Look at your notes from August 2, 2016, and try to outperform your results – either completing more repetitions, or using a slightly higher deficit.
C.
Three rounds for time of:
60 Double-Unders
20 GHD Sit-Ups
session 1
a. 100/105/110/115/117.5/120/122.5/125kg from a rack
b. 85/90/95kg
100/105/110kg
115/117/120/122.5 *failed jerk/122.5kg
c. 10 rounds, started too conservative
d. done on paralettes, mod L-sits to knee tuck last 10 seconds of round 2 and 3
session 2
a. done, struggling to find balance in free standing handstands with bad wrist
b. 1:22 MU 10, 1:35 MU 8/2, 1:58 MU 7/3, all HSW UB, got interrupted in 3rd set of MU, lost 10-15 seconds.
BMU 14/14/13/13 could go faster but being careful not to tear, hands were really sore.
SHSPU all done as written with 4″ defecit
c. 3:52 rxd
Merged sessions together and did all power variations with the lifts due to knee injury and avoiding squatting at the moment.
A. Split jerk double – 80,90,100,110,115,120,125,130kg
B1. HH Power Cleans – 3×3@80kg
B2. HH + Hang Power Clean – 2@90,2@95,2@100
B3. P Clean and Jerk – 110,15,117
C. Dehart – 10 rounds (heavy bb cycling is my biggest weakness)
D. MU + HSW – 1:40,49,41 (MU UB and HSW 2x25ft)
E. Bar MU – 13,12,12,13 secs
F. HSPU – Complete
G. DU + GHDs – 4:10
Havent trained on the programme for a week due to competition, small injuries and a festival so today was the first session back……unfortunately with a cold.
A. Built up to 115kg
B1. did all sets at 85kg
B2. all sets at 100kg
B3. done at 110kg, jerks werent as good as hoped but managed
Dehart: 8 Rounds, not happy with this but need to work on my strength
D. done with 8kg dumbells + half levers on paralettes
Session 2
didnt have much time so only did B1: and times were 1:10, 1:16, 1:20
Session one:
– skipped this
Session Two
Done
A. Done.
B1. 1.03/ 1.01/ 1.01
B2. Done
B3. SHSPU: Done with 3 ” deficit – next time 6 ” –
C. Done
E. Finsihed with E45Sec: 1 legless rope climb – 13 rounds
Then
E3M for 30M
30 Cal – Assult bike
Back was little sore today, skipped the lifting and did session two with a nice finisher :o)
Do you know whats up with your back? Have you ever had an MRI?
I’ve been to a chiropractor three times. He say it probably is muscularly.
It was very good, but then It got slightly worse after the weekend. taking It easy this week on the weights
Hmmm id try and get an MRI
Have been sick with the flu the last week so today’s training was tough and more of a test day on the body. Kept everything at 75%ish Session One A.Jerks 4×2 @ 70% 105kg , 4×2@75% 110kg B. High Hang Clean x 3 reps @ 60% 84kg High Hang Clean + Hang Clean x 3 @ 70% 100kg Clean & Jerk 5 x 1 rep @ 75% 105kg C. “DeHart” 10 rounds – Lungs hated this today. Done at around 80% intensity. D. Done Did Strict Handstands – Started on parallettes then dropped back to what i did last time.… Read more »
Glad you feel better dude. Continue to ease yourself in slowly!
Session 2:
A. Done
B. 5×5 weighted strict pull up
6×6 CTB
Every 90sec 6 strict ring dip
Did 6×2 strict HSPU
Did the EMOM kipping HSPU
C. No GHD in garage yet
60 DU
20 med ball sit ups 25lbs
5:28
Lets stay clear of kipping in the off season. We don’t want you slamming your neck into the ground until we have when the Open comes around.
Session Two
Warm up: done
A. Been working on these, held one for about 10 seconds today but that’s my all-time max!
B1. :54/ 1:04/ :59
B2. :11/:11/:11/:12
B3. Last time I did these without a deficit and they were super easy. Today I did a 3.5 inch deficit and got to minute 5 and my quad cramped up so bad I had to die until minute 8. So I did 4 reps every minute until minute 12 cause I was on a time constraint….anyway, they felt good!
C. 4:35
Solid work on the metcon KT!
Session One
A.
170#
Did not think I was going to hit this as my jerks have been super off for some reason. Every one was solid!
Split Jerk x 2 reps
B.
High Hang Clean x 3 reps @ 60-70%
125
High Hang Clean + Hang Clean @ 70-80%
135
Clean & Jerk x 1 rep @ 85-90%
155#
C.
“DeHart”
8 rounds, push jerk SHO
D.
Ran out of time 🙁
Session 1: A: worked up to 215- these felt pretty good B1: 135/145/150 B2: 155/165/175 B3: 190/195/200(missed jerk)/200/200(x)/190- these felt so heavy today! C: 12 rounds- yucky! Went straight into session 2 A: done B1: done – no time- subbed strict L-sit MU and HS walked down my sidewalk. Just moved though the rounds with a short break B2: done – subbed 4 sets of 5 ice cream makers B3: done… No space to set up plates in the garage, so I worked on keeping all my reps speedy and powerful out of the bottom. C: 4:21- subbed V-Sit ups… Read more »
Dehart is a tough one!
Split jerks:
155-175-195-205-225-225 = 2 every 2 mins
245-265 = 1 every 2 mins
265 is my 90%. These are hard without blocks.
(175-205 suggested %)
High hang clean: 185-195-205
(205-235 suggested %)
High hang + hang: 205-215-225
Clean every 3 mins. All at 235lbs, but just a clean. This is all I could muster and it was scaled down. Lunch workout absolutely….murdered… my… arms.
I tried a 195 thruster about 6 times and after so many fails I just moved on.
Du+ghd wod: 4:28rx. All unbroken.
L sits and flys done.
Session 1: A. Up to 225, failed at 235. These just felt slow today. B. 135/145/145 160/170/180 190/200/205 C. 16 rounds. OUCH. Session 2: B. 1:11/1:33/1:26 So pumped about this improvement!!! My scores last time were between 1:32 and 1:56. Opened with a set of 5 on the first two rounds which is something I never would do. Now, I kinda tanked on the following 2 reps of the 2nd round — I failed one in there which ate up some time :/ but really excited about getting 7 MU done in :44 seconds. That’s really good for me! BMU… Read more »
Glad you had a good day. way to go on Dehart!
Session 2 first:
A) done
B) scaled to 1 strict MU (+negative if failed) and 12ft HS walk in min 6ft increments
1:20/1:12/2:00(failed MU)
Did 4 sets of 2 mins of bar MU with 1 min rest
4/4/3/4 (got greedy on set 3 and tried to do 5) – these felt great today!
SHSPU as written, no deficit – had to break up min 10 into 2/2
C) out of time
Session 1:
A) 115/125/130/135/135/140/145/150f
B) skipped, only had an hour
C) 105#, 13 rds+1 power clean
D) done, 5# DB for reverse flies
If you want to make up Dehart have fun:)
Session 1:
A. Up to 195 which is my 1RM so was pretty excited about that 🙂
B1.105/110/115
B2. 125/135/135
B3.155lb legs felt really weak on these today
C. 7 Rds RX- Thrusters where the toughest
D. Done
Session 2:
A. Done
B1. MU/HS Walk: 54/58/56 Did all MU unbroken this time! HS walk unbroken as well.
B2.Bar Muscle Ups: 12s/15s ripped on this one 🙁
B3.HSPU done with 25lb plates this time
C. 4:16
Damn you flew through the hsw nice job
Thank you! I really like handstand walking 🙂 But it was actually the MU that made it faster this time 🙂
Such a gymnast!
Session 1 A. SJ 75/85/95/105/110/110/110/110 (built to 80% since I backed off for the last couple weeks) B. HHC 90# HHC+HC 105# C&J 110# C. 12 rounds at 85# D. Skipped today Session 2 A. Done B. 4 muscle ups/50sec hs hold 1:30/2:03/2:33 even hit 4 unbroken for the first time! Last time I got 3:44/3:40/3:35 Bar muscle ups :24/1:02/:39/1:18 Last time I only did 2 reps per set, today I went all 5! First time chaining them and I got my first set unbroken! Strict hspu-used 1 mat and a 10# plate like last time, but I went unbroken… Read more »
Nothing felt normal this evening and I’m exhausted from class so much as I hate not finishing stuff I shut it down after A and B went poorly
Better to shut it down and rest. You don’t want to cause any unnecessary injuries or run yourself down.
Agreed. Only necessary injuries from here on out. Netflix and Romwod tonight ?
Sounds like a perfect night!
S1
a]265×2 (87.5%)
b]165-175-185
195-205-215
235-245×5 (90%)
c]DeHart. 9 heavy
d]done
S2
a]done
b]2:20-2:46-2:37
(Aug. 2nd 3:12-3:33-3:33)
10 MU’s sttill a big chunk for me. my pr is 9 15 pounds ago. strength is a major focus, i figure me doing these mu’s at this weight will benefit when i cut down a little. pretty happy about this. 25’/25′ hswalk.
BMU-15-19-16-16
SHSPU 2″
c]4:37
Tuesdays are going to have to be my one session day with classes starting. One nice long session hahaha.
Session 1. A.185/200/215/230/245/260/275/275 90%
B1. 185/200/200
B2. 215/225/225
B3. 255/255/255/265/270(90%)
C. 10 reps Rx. Started out on track for 12+ but that fell of hahaha.
D. Done
Session 2.
Only had time and room for certain parts.
B2. Bar muscle ups all sets 11sec same as last time
B3. All strict deficit hspu sets completed on parallets as suggested by coach Tino. Last round got spicy.
C. 5:23 Rx.
Session 1
A. 135/145/155/165/175/185/195/205
B1. 155
B2. 180
B3. 195/205×4
C. 16 rnds RX.
D. Done
Did lots of lower body mobility yesterday for “session 3”. Back and right hip feel a ton better but I could feel it getting weak towards the end of DeHart. More emphasis stretching post Session 2.
Good to see mobility work is paying off!
It’s a little crazy how I seem to avoid doing something so simple but helps so much lol. I’ll be more consistent with it.
Warm up- Done. Doing one round is much more approachable than 2-3. Like these shoulder openers A1) Done- slowly getting a little bit better at this A2) done- backwards handstand walk to wall B1)3x 10 Muscle-Ups + 50′ Handstand Walk- 1:09 all UB/1:08 UB did MUs slightly slower but was able to breathe as I handstad walked a bit better/1:50- I med redline on number 8 of the muscle ups… tried to do a set of 2 and failed on #10. Had to regroup the arms. HS walk UB. Good test of pushing max MUs for me. Haven’t done that… Read more »
Well GOODBYE SHOULDERS… Shoulders did NOT want to do this stuff today. Took forever to warm up and none of it felt good. A. Couldnt get past 10-15 seconds of freestanding holds. Still were a bit cold but did about 15 attempts then moved on due to time. Three sets of: 45 seconds of Nose-to-Wall Handstand Hold = Complete B. Three sets for times of: 10/7 Muscle-Ups + 50′ Handstand Walk Scaled this. Didnt feel right. Did a max MU set every time (which ended up being 7 every time), then hs walked 40 feet unbroken due to space. ALL… Read more »
Crossover Symmetry as activation?
Next time I can afford to. Too many toys to buy.
Just buy some bands. I’m sure some generous person will send you a pic of the exercises
Tell that nice person, send away. I’ll get bands.
¯_(ツ)_/¯