Primary Strength Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Build to today’s heavy Snatch from Blocks – for this week, the barbell should be at or slightly below your knees in the starting position.
C.
Every minute, on the minute, for 8 minutes:
Snatch x 1 rep @ 85%
Your goal should be consistency and technical perfection on each of these lifts.
D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
Followed by…
One set of:
Back Squat x 10-15 reps @ 75%
Primary Conditioning Session
A.
For time:
30 Ground to Overhead (185/125 lbs)
When the running clock reaches 8:00…
B.
“Ryan”
Five rounds for time of:
7 Muscle-Ups
21 Burpees to Target 12″ Above your Standing Reach
Set the rings to approximately 12″ above your standing reach, and perform the burpees to the rings.
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.
Assault Bike Conditioning Option
Every 4 minutes, for 24 minutes (6 sets) for times:
12/10 Calorie Assault Bike
6 Box-Facing Burpee Box Jump-Overs (24″/20″)
12/10 Calorie Assault Bike
Compare results to September 29, 2017.
Strength Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated Wide Grip Pull-Ups
5 AB Wheel Rollouts
When the running clock reaches 10:00…
B.
Three sets of:
100-Foot Farmers Carry
immediately followed by…
100-Foot Hand Over Hand Rope Pulls
immediately followed by…
Max Rep Push-Ups
Rest 2 minutes
C.
200 Meter Sled Sprint
“Once you stop on the sled sprint – that also includes walking – you are done and not allowed to continue that day. That should make you very angry – and push harder next time.” – Julien Pineau
D.
Four sets of:
Half-Kneeling Landmine Presses x 8 reps each arm @ 2111
Rest as needed
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest as needed
Strength
A) Done
B) Built to 230
C) Snatch emom at 215
D) 275/315/335/365 followed by 295 for 12
Conditioning
A) 4:28 tried to stay about 85% knowing Ryan was coming
B) 15:27… ugh, this sucked. MU were 7/4+3/4+3/3+2+2/4+2+1. Long rests between muscle ups. I feel so heavy on the rings.
Primary Strength:
B. Built to 125#
C. Snatch EMOM @ 115#
D. Back squat:
4@155, 3@175, 2@190, 1@200
Followed by…
165# x 15 reps
Primary Conditioning: I died.
A. 30 c&j @ 125# — 8:09
Probably should have scaled….
Rested until running clock hit 10:00…
B. “Ryan” — 14:29
**scaled to 4 muscle ups/round (all muscle-ups unbroken)
No time for accessories
Strength
B. 235 f245
C. 235
D. 320,365,390,410
345×10
Conditioning
A. 3:59 clean and jerk singles.
B. 18:04. 25’ Transition walk between Burpees target and rings took too much time.
Don’t be scared to push the pace a little Tyler!
A. Done
B. Built up to 180#
C. 170# for all – felt better as I went through this
D. 15 @ 240#
Conditioning
A. 2:59
B. 18:24 — should have pushed the pace more on the muscle ups. Happy with how I felt on the burpees! Muscle ups just felt hard today…did 3/2/2 🙁
Crushed “Grace” Teresa Big then those muscleups got you. Keep on top of thegymnastic skill work!
A. Done
B. Up to 145#, 150# fail but they all felt really good
C. 135# all ??
D. Backsquats all top percentages, 11 @ 215
Primary Conditioning:
A. 3:39
B. 12:23 but scaled to 4 muscle ups per round
Great work on the Heavy Grace! Looking strong Juli!
PS
A) 53kbs
B) 225
C) 215 got 8 reps emom (3 were double attempts)
D) 315/340/359/379 felt so heavy
320×12 reps (wore a belt)
PC
A)
B)
You’re allowed off days. Rest up and get ready to hit tomorrow’s work!
B. Up to 140
C. Felt snappy ?
Conditioning
Just did Ryan to retest like I did back in April
17:50
Muscle ups 3-2-2
Slow burpees cause of this little baby. I can’t drop my hips cause of my belly, so I’m doin strict pushups basically. Felt awesome though. ??
I hope you’re not doing full Burpees. Burpee with no push-up. We called them “pregnant Burpees” when Rach used to do them ?? ??
My belly isn’t quite that big yet. I use 45’s though when it is. Then they’re just strict burpees…obviously no contact on the ground.
Did a 205 snatch below the knee, didn’t have blocks 🙁
Snatch 8×1 at 205 went 4/8 missed the first 4
Squat: 315, 335, 360, 385
1×10 @ 335
Strength accessory done
Worked up to 195 for snatch off blocks happy about this. Block PR
Snatch 175 8×1 felt strong
Squat 325×4 370×3 390×2 415×2 345×15 think I had 20 if I had doing 20 as a mind set
Primary strength
Assault bike conditioning
Strong day of lifting dude! Great work!
Morning session: Primary strength A) done 26lbs B) worked to 220 most I’ve ever done from the blocks C) 190 1 miss on my first snatch because of a dumb mistake I rushed it but the rest felt really good D) 250/285/300/320 then 265 for 15 Strength accessory A) done B) 70lb dbs with fat grips for carries 110 on the sled and 27/25/26 push ups D) 45 on the bar and 35 for rows Afternoon session: Primary conditioning 4:19 and then 14:15 for Ryan happy with my effort on these. Went unbroken on my muscle ups and single on… Read more »
Starting to feel better. First day back on conditioning.
A. Done.
Squats from Monday – 3@275, 2@295, 1@315, 330, 350, 370, failed 400. Would be a pr at 2.3x my bw. Almost had it.
30 C&J – 5:04.
Finished with Keiths masters stuff.
Diane – 2:46.
Rest 3 min
21-15-9 cal row/ burpee over – 5:11
Rest 3
50 cal AB.
A)
grace @85kg
6:24
B)
“the Ryan”
9:58
Great job going sub 10 on Ryan!
Had to make up for the poor effort on grace haha ?
Also hit the snatches and they felt great!
No comment on that one ?
Session 1 Conditioning A. 3:49, C&J all singles…was really focused on an even, quick pace on these. Beat my time from April too (4:05) B. 16:59 – we had a cap in April of 12min and I was capped at 3rds+4 reps. So I think I was moving faster to finish when I did. My goal on this was to stay under control and have no misses on the burpees (last time I had a lot of re-jumps from missing the rings which was stupid). Tried to make each burpee exactly the same. MU were 7UB on round 1, then… Read more »
Solid improvement Beth, nice work!!
Primary Strength
A. Snatch from blocks upto 105kg
Shoulder feeling a bit funky so didn’t push this today
B. Emom @97.5kg 8/8
C. Back squats
4@120, 3@140kg, 2@150kg, 1@160kg
Then 10@140kg
Conditioning
A. 4:00 rxd
B. 17:12rxd
Both of these rocked me today!
Accessories
A. Done
B. 66kg per hand farmers
40kg + prowler for rope pulls
Push ups 30/25/27
C. Done, didn’t time but definitely the fastest I’ve done sprinted the whole way, I’ll have to go heavier next time
D. Done
Primary strength:
A. Done
B. Snatch from knees @100
C. Snatch singles @95
D. Backsquats @125/140/150/160
15reps done @130
Hit active life RX for a warm-up then back squatted off the percentages, even though i hit a good PR i was still able to do the higher percentages and hit 15 reps still!
Cause I’m trying to get stronger i only did the clean and jerks, 5:18. Best part about it was no wrist pain and i felt super strong! Pretty sure that’s a minute PR comapred to when we did It this summer! I’ll hit the accessory work later this evening.
Awesome to hear Anthony!!! Keep up the great work!!!
A. 270 snatch from blocks
B . 235×10 no misses
C. 4×10 sandbag squats with 200lb. Racks were all being used
you’re off the team…
A. Done B. HIt 140# C. Done at 140#, 3 misses D. Stayed at percentages from 245#. Only 10 reps on last set. I ended up being sick on Monday, ran a fever for about 36-48 hours, but have more energy overall today, but didn’t necessarily feel strong. A. Done B. 70+18 KB in each hand for carry, 115# on sled (dont inside on mats) for pulls and 15 pushups each time. C. 1:02. Empty sled. Love the description from Julian, that helped a lot. This was my fastest time so far on the sprint. D. Used 25# on landmine… Read more »
Sorry to hear your unwell, seems like across the country athletes are getting sick. Ease yourself back in and be smart over the weekend. Hopefully come Monday you’ll be feeling 100%!
Warmup done with 53# kb
Snatch off blocks up to 215, singles at 187
Back squats: 255/295/315/335/270×15
Grace: 3:55 (singles)
Ryan: 10:56
Session two
Primary conditioning
A. 4:22 all singles
B. 15:50 first and last sets ub middle three 5-2 burpees were pretty much a crawl. Legs and back were fried from grace