Primary Training Session
A.
Three rounds of:
400 Meter Run or 500 Meter Row
20 GHD Hip Extensions
20 Goblet Squats (24-32/16-24 kg)
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 24 minutes (12 sets):
Snatch
*Sets 1-3 = 3 reps @ 60% from high hang
*Sets 4-6 = 2 reps @ 70% from mid-thigh
*Sets 7-9 = 1 rep @ 80% from below the knee
*Sets 10-12 = 1 rep @ 85-90% from the floor
C.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk
*Sets 1-3 = 3 reps @ 60%
*Sets 4-6 = 2 reps @ 70%
*Sets 7-9 = 1 rep @ 80%
*Sets 10-12 = 1 rep @ 85-90%
D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 80%
E.
For time:
60/40 Calorie Assault Bike
30 Single-Arm Dumbbell Overhead Squats (80/55 lbs)*
15 Muscle-Ups
*the 30 reps of Single-Arm Dumbbell Overhead Squats can be split between arms however you like.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Dumbbell Reverse Flys x 12-15 reps @2121
Rest as needed
AB-Wheel Roll Outs x 10-12 reps
Rest as needed
B.
Three sets of:
Tempo Push-Ups x 20 reps @ 2111
Rest 30 seconds
Pronated Wide-Grip Pull-Ups x 10-12 reps
Rest 90 seconds
Aerobic/Gymnastics Accessory Option
Every minute, on the minute, for 25 minutes (5 sets):
Minute 1: 50 second Assault Bike for max calories
Minute 2: 10-12 Strict Handstand Push-Ups to 0-4″” Deficit
Minute 3: 50 second Row or Bike Erg for max calories
Minute 4: 8-10 Devils Press (50/35 lb DBs)
Minute 5: 50 second Handstand Walk for distance (25-foot unbroken increments)
Please post THREE seperate scores for each set:
1: Total Assault Bike Calories
2: Total Row/Bike Erg Calories
3: Total distance Handstand Walk
Assault Bike Conditioning Option
Every 10 Minutes, for 40 Minutes (4 sets) of:
100/70 Calories Assault Bike
AM Session: Aerobic/Gymnastics Accessory Option Subbed Ski Erg for Assault Bike Subbed Air Runner Cals for Rower Did 12 SHSPU with no deficit Did 8 devils press all rounds except for 2, when I did 7 1: Total Ski Erg Calories: 13/13/12/12/11 2: Total Air Runner Calories: 14/12/4/11/11 (monitor froze up on me on the third round) 3: Total distance Handstand Walk: 50′ each time Strength Accessory Option 10 lb DBs for the flys (12 reps each time) Roll outs done Tempo Push-ups done 10 pull-ups each time PM Session: A. Gym was too crowded – I’ll do it tomorrow… Read more »
Great to see you prioritising that strength work!!
A. Done
B. 70kg – 105 kg
C. 90 – 135 kg
D. 120 kg (% was 160kg)
E. 5.57
bike: 2.37
db: 15/15
MU: 9-6 (aimed for unbroken but needed a moment to catch my breath)
Aero/gymnastic accessory option
done
81 cal ab
71 cal bike
100 meter hsw
Good job! That workout was a gasser
Had some work done on my back yesterday and will back off the weights for little longer
A. Done 13:55
B. 45-50-55kg did 18 minutes with light weights
C + D + E skipped
Aerobic/gymnastic option
Did Assault bike twice and 5 muscle ups instead of devil press. Hspu 10 reps to 3″
Bike 17cal every time
Bike 17cal every time
Handstand walk 50 foot every time
PM
Sao
A. Done
B. Done
Hope your back is feeling great soon. Good work today
Hopefully it helps and you can get back to full training soon!
A. Done
B. 110/125/145/155/160/165
C. 150/170/200/215/225/235
D. 280
I didn’t do the conditioning because I’m going to do a bunch of the WZA qualifiers tomorrow. My shoulder felt really good today and I don’t want to push it.
Good luck tomorrow!!
Thank you!
Crush the qualifiers!
11am
A Bike
7’00”-6’52”-6’57”-6’54”
Strength ACC.
Done
4 pm
A.
11:35( Row )
B.
60-…-90 kg
C.
70-..-108 kg ( power clean & jerk)
D.
Squat 128 kg
E.
7:34 ( db 30 kg)
A. Bike 3:25
DB 30 kg 8dx-7sx-7dx-4sx-5 dx
MU 9-3-3
Good days work!