Primary Session
Movement Primer
Two rounds for for breathing efficiency and movement quality:
400 Meter Run or 20/15 Calories of Assault Bike
30 Overhead Squats (20/15 kg)
20 Russian Kettlebell Swings (32/24 kg)
10 High Box Jumps (Step Down)
*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.
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.
A.
Every 2 minutes, for 8 minutes (4 sets) for max reps:
30 seconds of Shoulder to Overhead*
*Sets 1-2: Push Press @ 45-55% of 1-RM Split Jerk
Sets 3-4: Push-Jerk @ 55-65% of 1-RM Split Jerk
B.
Three sets for max reps of:
Unbroken Dumbbell Bench Press
(use a load where you can get 12-15 reps)
immediately followed by…
Unbroken Push-Ups
immediately followed by…
Unbroken Strict Pull-Ups
Rest 2 minutes
C.
Against a 4-minute clock:
21/15 Calories of Assault Bike or 25/18 Calorie Bike Erg
21 Bar-Facing Burpees
21 Front Squats (95/65 lbs)
Max Reps of Double Unders in remaining time.
Rest 3 minutes and repeat for a total of FOUR sets – 28 minutes total.
D.
One set of:
50 GHD Sit Ups
50 Toes-to-Rings
50 Anchored Sit-Ups
Strength Accessory Option
A.
Three sets of:
Tempo Strict Pull-Up x 5 reps @ 6211
(use an assist to get back up if necessary, focus on the controlled 6-second lowering; add weight if you can easily maintain rep and tempo prescription)
Rest 2 minutes
B.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 30 seconds
20 Barbell Biceps Curls (20/15 kg)
Rest 90 seconds
Engine Accessory Option
Every 10 minutes, for 20 minutes (2 sets) for times of:
100/70 Calories of Assault Bike
Rest until the running clock reaches 25:00, and then…
Every 8 Minutes, for 24 Minutes (3 sets) for times of:
80/60 Calories of Assault Bike
Strongman Option
A.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 Ab Wheel Rollouts
B.
Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes
Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.
C.
Five sets of:
5 Unbroken Dumbbell Deadlifts
5 Unbroken Dumbbell Cleans
5 Unbroken Dumbbell Front Squats
5 Unbroken Dumbbell Push-Press
Rest 60 seconds
Perform with a weight you can continuously move for all 4 movements. A good goal would be 70/50 lb DBs.
For breathing efficiency and movement quality: 50 Overhead Squats (20/15 kg) 800 Meter Run 30 Barbell Thrusters (20/15 kg) 400 Meter Run Nose breathing = Done. Took around 10:30 and subbed 2,000 m / 1,000 m bike erg for the runs A. For max reps: 165/115 lb Push Press @ 10X3 – 6 Rest 60 seconds 165/115 lb Push Jerk – 6 Rest 2 minutes 135/95 lb Push Press @ 10X3 – 11 Rest 60 seconds 135/95 lb Push Jerk – 12 Rest 2 minutes 115/75 lb Push Press @ 10X3 – 10 Rest 60 seconds 115/75 lb Push Jerk… Read more »
You don’t enjoy wall balls and rowing?! Who knew?! ?
A. 125×14, 135×10, 145×10, 155×7
B. Did this after the workout which wasn’t the best idea. But joe needed to get the workout in first ?. DB bench 12/12/12 @35#, push ups 10/12/11, pull ups 6/6/6
C. 3:15-60 dubs, 3:13-62 dubs, 3:17-52 dubs, 3:25-50 dubs…bike was under a minute each round, burpees are what slowed me down, they took almost 1:30 each round, front squats UB.Tripped a bunch on the dubs but no surprise there these days.
D. Done
What do you mean by no surprise there? Your training as been pretty decent taking into account the circumstances
Just my double unders have been off lately. Not really sure why
Good sign of CNS fatigue
A) 11, 13, @ 100lbs, 6, 7, @ 120lbs
B) 14-10-7, 13-7-8, 12-6-6, Used 35lbs DB
C) 16 FS, 6 DU, 14 FS, 14 FS. A month ago I think I would have just barely made it to the front squats.
D) Complete
Also did a quick 2 mile +/- trail run in the AM.
Great to see your improvement! Lets see if you can adjust those reps a little more so you can get to those double under.
Okay, will do
A. 47.5 kg 15/15 reps
52.5 kg 10/10 reps
B. 15 kg b. Press
12/8/10
12/8/10
12/5/8
C. Du’s 62/47/8/1
D. Done
What happened on those last two sets??
my legs are dead ?
“you’re fine” 🙂
Primary
Done ✔️
A.
55 kg 13 Rep
63 kg 11 Rep
68 kg 9 Rep
73 kg 8 Rep
B.
DB 25 Kg
14 DB 14 PU 6 SPU
12-12-6
14-12-6
C.
Cal Abike
3’16” 58 DU
3’16” 58 DU
3’26” 53 DU (Unbroken)
3’36” 30 DU (Unbroken)
D.
Done
Strength Accessory Option
☑️
Super consistent. Nice work!
How are you feeling?
aerobics without problems. I struggle more with weights
A Push presses at 100kg 14/12 reps Jerks at 115kg 9/8 reps B 35kg dumbells 21/19/17 reps Push ups 23/19/15 Pull ups 19/18/14 C 114/88/79/73 du’s Tried to hold the assault bike around 40-45 seconds Pacing and breathing through the burpees Directly picking up the bar after wards After the second set it got real and really had to stay checked in. Bike went well all sets, managed to keep pushing that rpm’s up when it got harder Is it better to keep the bike around a minute like you said and speed up the burpees or? Thought this would… Read more »
It really depends what will elevate your heart rate more? Some find that trying to hammer the assault bike will jack their heart rate others may find the burpees will do that. For you being a little more jacked than most I would say that you can push the assault bike and feel ok but pace and stay checked in on the burpees.
Now the burpees do, i think if you switch the movements it would be the bike. So think i picked the right attack of the workout?
Finished around 2:30-2:45 every round before the du’s
The bike is what will jack the heart rate up.
Also burpees haha
But for like 20 cal bike you can hammer the bike in x seconds. And step off the bike and heart is still not high. That Is just the body hasnt yet to absorbed it. Then you 15 sec later heart rate has gone alot up.
Just try it with out any warm up and stuff.
Takes couple of sec to sink in specially if it just once haha
Thanks bro will try!
Nasal Breathing Done S2OH: Push Pres at 125lbs: 16 reps Push Press at 135: 11 reps Push Jerks at 150: 8 reps Push Jerks at 160: 6 reps DB Bench/Push Ups/Strict Pull Ups 15/16/15 at 35lbs DB (should’ve done 40lbs but we loaned out a lot of DBs) 20/16/16 Push Ups 10/10/8 Strict Pull Ups Conditioning: 3:10 – 0 Double Unders – I forgot to take the rope out of the bag, and when I did, it was a giant mess. Error on my part. 3:19 – 47 DUs 3:36 – 27 DUs 3:41 – 13 DUs Did 18 Cals… Read more »
How’s your IT band and bicep tendon?
Didn’t do much today that would irritate my bicep tendon except the bench and that was fine.
Sartorious is way better. Night and day difference.
Low back is still a little tight and I could tell it was ready to flare/spasm if I went too fast on the squats. But otherwise I was fine.
Not a great day, but got it done.
A-
30 seg on / 1’30” off
Set 1 : 20 rep @70kg
Set 2 : 14 rep @90kg
Set 3 : 14 rep @90kg
Set 4 : 11 rep @105kg
B-
Db bench press @35kg x 12-10 rep
Push up 15 rep
Todas las rondas iguales
C-
Set 1: 60DU
Set 2: 67DU
Set 3: 65DU
Set 4: 80DU
Bikerg 25 cal tardaba 1min
De los burpee FB salia en 2:20
Front squat 3:20 / 3:10
En DU tropezaba mucho menos en el ultimo set UB tenia 40″ para jacer DU +/-
D-
Hecho
¡Gran entrenamiento! ??
Flexiones y pull up eran estrictos verdad?
yes