Primary Session
Movement Primer
Two sets of:
25/18 Calorie Assault Bike or Bike Erg
300 Meter Ski Erg or Row
Rest 60 seconds
300 Meter Ski Erg or Row
25/18 Calorie Assault Bike or Bike Erg
Rest 3 minutes
Challenge…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.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat
Followed by…
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92%
Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.
B.
In 12 minutes build to today’s 1-RM Power Snatch
Followed by…
Every 45 seconds, for 9 minutes (12 sets):
Snatch x 1 rep @ today’s 1-RM Power Snatch weight
C.
Every 5 minutes, for 20 minutes (4 sets) for times:
Clean x 10 reps
Set 1: 65% of 1-RM Clean
Set 2: 70% of 1-RM
Set 3: 75% of 1-RM
Set 4: 80% of 1-RM
Move the barbell the fastest, most efficient way. Please note both your time and the load used.
D.
For time:
50/35 Calories of Assault Bike
25 Burpee Box Jump-Overs (30″/24″)
20 Bar Muscle-Ups
Strongman Option
Three sets of:
100-Foot Farmer’s Carry (100/70 lbs)
100-Foot Handstand Walk or Handstand Walk Obstacle Down & Back
100-Foot Sandbag Carry (Heavy)*
100-Foot Farmer’s Carry (100/70 lbs)
100-Foot Handstand Walk Handstand Walk Obstacle Down & Back
100-Foot Meter Sandbag Carry (Heavy)
Rest 3-4 minutes
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
Running Endurance Option
“20-Minute Time Trial”
For distance:
20 Minutes of Running
Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.
Rowing Endurance Option
For time:
Row 5,000 Meters
This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.
If you were following the program the week of June 15, 2020, please compare your results to then!
A.110kg
EMOM 100kg
B.50kg , EMOM 50 all attempts were successful
C. 55/60/65/67,5kg
D, 8:20
Cal 2:45, BBJO 5:00, MUS 9-3-4-4
Solid finish to the first week!
Nasal Breathing Done A: 300lbs (90%) B: 155lbs C: 160, :36 Five touch and go, five quick singles. 175 :54 – Quick Singles – Power Cleans 190 1:29 – Quick Single Power Cleans 200 1:37 – Quick Singles, 1 Power Clean, 9 Squat Cleans. D: 7:16 35 Cals Assault Bike 2:54 BBJOs 4:41 8-6-6 Bar MUs – needed to trust myself and just go on the Bar MUs, dragged my feet and rested until 5:20, but once I got going they were solid, so cost me finishing in under 7:00. Lessons for next time. Felt those 9 squat cleans at… Read more »
Great first week and great few weeks. Now to crush that interview next week!
Nose breathing went really well.
Able to push the assault bike hard and keep moving smooth on the ski erg.
Did box squats instead of squats today.
Was moving well, felt my back when walking the bar out so did not go higher than 125kg.
Snatches stuck with empty bar and worked on the tips you gave me.
Worked strict gymnastics from yesterday and did the strict muscle up work.
Hope to see you back to full health soon! ??
A 195kg
Emom on 190kg
B 105kg
Emom went fine, wanted to focus on some technique and feet movement.
C 100kg 0:15 unb
110kg 0:14 unb
120kg 0:34 6/2/2
130kg 1:02 2/2 6x single
D 6:31
Bar mu: wanted to push for unb but went 13/7
How’s your body feeling after the first week?
My body is feeling okay to be honest. Legs are a bit heavy but like you would say: you’re fine ??