Hey crew! Over the next couple of weeks we’re planning on building out the next cycle in the lead up to the next big group of qualifiers starting March 23rd. I really like the current format and plan on building out a similar template. Is there anything you would like to see added or see more of? Please post below and let us know your thoughts!
A.
For max calories:
5 Minutes of Assault Bike
Rest 2 minutes, and then. . .
Three sets of:
2 Minutes of Assault Bike @ above max average from 5 minute test
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 3011
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
2 Snatch Push Presses + 1 Tempo Overhead Squat @ 31X1
C.
Take 20 minutes to build to today’s heavy…
Slow Pull Snatch x 1 rep
(take 2-3 seconds from ground to mid-patella, then accelerate into a full snatch)
This should be a slow, controlled ascent to the knee, followed by a rapid acceleration through the second pull. Focus on weight distribution off the floor and to the knee; you should feel tension and activation of your posterior chain as you get to the knee, use that tension to explode through the middle and perform a technically perfect snatch.
D.
Four sets of:
Back Squat x 4 reps @ 85%
Rest 2 minutes
E.
Three rounds for time of:
20/15 Calorie Ski-Erg or Row or Bike Erg
10 Ground to Overhead (155/105 lbs)
100-Foot Handstand Walk or Handstand Walk Obstacle Course (stairs and slope)
Hola estoy encantado con el programa de entrenamiento.
Solo tengo un problema con el día de recuperación activa. La piscina de invierno de mi ciudad está cerrada por reformas, que llevará más de 7 meses y no tengo otra opción para ese día.
Un saludo.
A) 37 cals feels like I’m drowning! 48-53rpm
20, 20, 21 55-58rpm
B) 30,40,45lbs….85,95,105,115lbs….
C) 105 for slow and heavy
D) 190lb 4 sets
E) 19:19 all rx except last round did 10 wall walks (class getting started and needed the floor)
Forgot to post
A. 82/38/39/43
B. Up to 95&205
C. Hit 175 then Bunch of misses at 185. Not my day
D.295 across
E. 15:50 Rx on the real assault bike back home.
A. Done. RPMs in the low to mid 50s/upper 50s.
B. Done
C. Worked up to 125lbs; could have kept going but wanted to stop while it was still moving well.
D. Done at 215lbs
E. Thursday’s swim instead
A. 64.2 Cal, 32.5 Cal. Bike
B. #45, 65, 85. #135, 155, 175, 195, 205 (Felt good)
C. #95 up to 185 (Felt heavy)
D. 4×4 @ #295 (85.5%)
E. 19:00 // 20 Cal. Row — 10 G2O @#155 — 2×25’ HSW w/ 1 set of stairs per 25’.
*First time w/ an obstacle in a metcon. Handstand play time is paying off! (Makeshift steps, 2 steps up and 2 steps back down. Made with lower step-up boxes)*
Awesome to see your gymnastics coming along well!! Keep up the great work!
Howdy!
A. On the Echo Bike: 58 cal, then 32-28-28 cal.
B. Can’t snatch so did with empty Barbell as a primer.
C. Skipped.
D. 340 lbs.
E. Scaled: switched HSW for Handstand marches against the wall. Did erg bike and Barbell was Rx – 12:22.
Have a great weekend!
? ? ?
my squats are burnt out. It’s coming to the point where I’m barely able to hit my 85%
How’s your nutrition and sleep and other factors outside of the gym? These all play a massive role in your progress.
A. 74.6 cal
32.9/34/35.6 Rx
B. 65/65/65#
95/95/115/115#
C. 135#
D. 305#
E. Skipped
A) 63 cal then 33, 30, & 30
B) Part 1: Got to 65#, could’ve went a little heavier
Part 2: Got to 115#
C) 130# (About 85% of my 1RM)
D) 250#
E) 16:48 Scaled, Rowed and did 115#
A. Done @ 126watts on the echo. 25 cal for the first part then 11 cal across the 3 sets of 2 min [loved this for the purpose of my “training” this week. Could totally do this for the next 4-6 weeks as I ease back in] B. Modified my own “strength” to 4 sets of (a) 10 empty barbell front squats with pause at top to focus on breathing and squeezing (b) 20 medball reverse hamstring curls (c) 8 bicep curls and strict press each arm E. 12:20 modified to 3 RFT of 15 cal row + 10 dB… Read more »
Awesome to hear that the last cycle went well. Even while growing a little person you still managed to train hard and stay healthy! I’m excited to see what you can do in the upcoming cycle. i plan to keep the format the same. I do really like the flow with Tuesdays being more of a “Strength” day.
Sweet! Glad to hear it!
Happy weekend ??
A) still dealing with congestion so no nasal breathing for me. Just easy paced bike
B) 75-95 press from receiving, 225,35,45,55 for push press ohs
C) 215
D) squats across at 350 beltless
E) 11:19 with ski erg. Shoulders are toasted
Hope you get over your illness soon Jesse!
A. Done on rower
B. BB/50Kg
C. Up to 75Kg; stopped there because lower back was really tight.
D. 161Kg across all 4 sets
E. 22:04 Rx. Broke HSW into segments of 20’; hit nearly all segments UB. A little slow between segments and that added time. Overall really happy with this though. I feel confident when I see HSW now, even if they follow BB movements or my HR is elevated. Just need to cut down on the time between segments.
Taking Sat and Sun as rest. My back needs it.
A.1) 62 cals
A.2) 32 ✔/ 26 ✖/ 27 calories ✖
B.1) Women’s bar @15kg ✔
B.2) @45kg ✔/52kg ✔/60kg ✔/65kg ✔
C) @70kg ✔ (my snatch PR is 75kg)
D) @119kg ✔
E) 16’05” Rx (Row and HS Walk)
Great days lifting!
Hello!! A) Echo Bike ? – 45 cal (~ 54 rpm) then 18/19/20 cal (~56 – 58 rpm). I did all nose breathing, but I started to feel dizzy on the 5min test and needed to slow down. B) B1: 15 -15 -15 kg / B2: 25 – 30 – 35 – 37kg C) Up to 35kg (~ 90%, I’m working in catch lower but I’m still doing a low power snatch and finishing the squat ?) D) Done @ 72kg E) 15:42. Ski erg, 95lb Barbell and 100ft Bear Crawl (they are not so easy when you learn how… Read more »
haha we love the things that challenge us right?! 😛
That is true except for weightlifting ??
A: 5min max cal: 80 something I believe but I can’t remember.
A1: 43, 47, 47
B: 45, 75, 95
B1: 95, 115, 135, 145
C: built to 140 missed 145
D: 225x4x4
E: 13:52. 20 cal row, 105# GTOH went lighter cause I couldn’t drop the bar from overhead. 100’ HSW
Really enjoying the programming. It is hitting a lot of the stuff I’m not great at.
Awesome to see we are challenging you!
Did my gyms 12 days of Xmas with some members that was fun Then after A. Done B. 45/65×2 95/115/135/155 C. Up to 250 D. 325 across E. 11:58 RX with 20 cal row and 100 foot hsw in 25 feet increments I love this cycle currently as it is but as far as other stuff we would want to see.. would love to see slightly less squatting or maybe at lower weights but more of a velocity based approach? I know that’s kinda tough to program though. and more single leg step ups. Know this would be tough as… Read more »
Thanks for the feedback. Strongman work is tough to incorporate here. There’s lots of it on the Athlete program along with unilateral work and a 20 RM squat cycle coming up which I just wrote. 🙂
We’re on the same page! I would love to get on the athlete program eventually
A. 5min Average 65RMP – 2min Average 69RPM. Breathing exclusively through my nose
B. 95/95/95 – 135/135/145/155
C. 165
D. 305 lbs
E. 22:57 HSW (without obstacles)
Good job keeping that mouth closed!
I spent too much time in the WOD (part E) because the Ground to Overhead was killing my shoulders
A1. 69cals ave rpm 61
A2. Average rpm 65
31,7cals
31,2cals
31,8cals
B.1. 20-25-30kg
B.2. 50-55-58-60kg
C. Up to 88kg
D. Still building for rehab
4x70kg
4x80kg
4x90kg
4x100kg
(Somehow saw this part after the Wod and did it last ?)
Ε. 15:33 skierg/70kg/Stcaled to 20m HSW
(Shoulders were destroyed
?
A1. 57 calories
A2. Done
B1. 15-15-15 kg
B2. 30-35-37-40 kg
C. 40 kg (96%)
D. Done based on 75 kg @ 65 kg
E. 17:20 with row, 35 kg C&J and 30m hsw
In terms of what I’d like to see, I really enjoy the programming as is, but maybe some cleans without the jerk. Just something I need to work on.
Oh and no to bench presses lol there are so many other things that need priority over that ?
100% agree.. getting rid of the weekly “bench press gains & chest pump” is one reason why I started this crossfit thing ???
??