Primary Training Session
A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
B.
Perform for 10 minutes:
Max Time Handstand hold.
Play with how you balance yourself with your fingers, wrists, elbows and shoulders. Then also figure out how you like to have your legs. Some people like the straight body gymnastics, but others like to separate their legs and use them to help.
C.
Against a 2:30 clock:
250/200 meter Row
15/10 Calorie Assault Bike
Max Alternating Dumbbell Snatches (50/35lbs.)
Rest 2:30 minutes and repeat for a total of FIVE sets
Compare to October 12, 2021
D.
Accumulate 15-20 Strict Chest to Sternum Pull Ups with a false grip
E.
For quality and muscle activation:
100 Dumbbell or Plate Tate Press (2-8lbs)
Athlete Notes:
Repeat! Let’s test ourselves and see how fit we’ve become over the last 9 weeks. Check back to 10/12 to see how this one went for you last time. Maybe you learned something that you can apply to this time around? For this workout we are giving you a 1:1 work:rest ratio and want to see how hard you can push, rest, and repeat. The dumbbell snatches can only be completed so fast, so you know what that means. It’s time to go HARD on the row and the bike and then hang on for dear life. Set a goal in your head and don’t let yourself fall off those paces!
C. Against 2:30 clock:
35cal bike erg plus max push-ups
90 sec rest
8 rounds, 22-32 push-ups each
A. Up to 315, happy to get that. Not a PR but on very little sleep I’ll take it.
B. ✅ did this as a EMOM trying to get the longest hold I could. Best was about 35 seconds.
C. 21/24/23/20/20. 18 rep improvement since last time
D. E. Done.
Seems like that 315lb jerk woke you up! Finished out the session strong!
This cycle I’ve been opting for the conditioning vs the squat work and I think I’m seeing that play out
A. 180/210/225/240/255/275/295/305/315/330 PR!
B. Done. That was fun and different ????????
C. 17/17/17/16/17 Rx (Last time 15/14/15/15/12) big improvement!
D. Done 15 reps.
E. Done 5lbs.
What an awesome day!! Congrats on the PRs!
A. Yo to 256 lbs and failed 265 in my last two attempts
B. Done … feeling better
C. 10/10/12/12/13
Better than October : 8/6/6/4/4
D and E . Done
Solid improvement!
A. Up to 102Kg; shoulder stability overhead was lacking today.
B. 5-10” a couple of times; hard part is kicking up and not going into a HSW. I find myself having to take 4-5 steps before coming to a stop.
C. Rx with Echo
20/22/21/21/22
Oct – 20/20/20/20/21
D. 20
E. Done with 7Kg DBs
Make sure you keep your body leaning a bit forward and do not overreach when handstand walking. Those are two common things that make people stop and stand still.
I meant kicking into a handstand then holding it without going into a handstand walk. I find I take a couple of steps before I can settle and hold the handstand.
A: 200 (PR)
B: maybe 5 sec
C: 18, 19, 20, 19, 20
D: done
E: 10# DB
200!!!! Great job!
Was lucky enough to join the box here at Paris for the time before going home tomorrow.
Team of 2 (did with my sister, she is really good)
250 du (500 su, she did 250 su)
50wb (12kg for me, 6kg for her)
10 bar mu (she did 2x pull ups)
100 bp
50wb
15 bar mu
1000m row
50wb
20 bar mu
2000m bike erg
50wb
25 bar mu
Completed 50-50%, you go I go style.
Wasn’t too difficult, but more fun.
Looks like a fun one to do together!
It is always better together.