Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Build to today’s heavy-ish snatch, and then…
For max load, in 3 minutes:
5 Snatches
You only get a maximum of 6 attempts in the 3-minute window, and you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
B.
For max reps:
30 Seconds of Snatches @ 165/125 lbs
30 Seconds of Chest-to-Bar Pull-Ups
Rest 60 seconds
45 Seconds of Snatches @ 135/95 lbs
45 Seconds of Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of Snatches @ 95/65 lbs
60 Seconds of Chest-to-Bar Pull-Ups
C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Rest 3 minutes between sets
Followed by…
Every minute, on the minute, for 8 minutes:
2 Back Squats @ 85%
Primary Conditioning Session
For time:
40/30 Calorie Assault Bike
15/9 Muscle-Ups
30/20 Calorie Assault Bike
12/7 Muscle-Ups
20/10 Calorie Assault Bike
9/5 Muscle-Ups
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.
Aerobic/Gymnastics Skills Option
Three sets of:
0-2 Minutes = Row 500/400 Meters
2-3 Minutes = 30 seconds of Strict Handstand Push-Ups
3-4 Minutes = 30 seconds of Kipping Handstand Push-Ups
4-5 Minutes = 1-2 Legless Rope Climb from Seated (15′)
Rest 3 minutes
Assault Bike Conditioning Option
Eight sets of:
2 minutes of Assault Bike @ 10 minute Pace + 3-5 RPM
Rest 30 seconds
*If you averaged 70 rpm on your 10 minute Capacity Test todays intervals will be performed at 73-75 RPM
Still on the road, so I hit up “Tino”
20-18-16-14-12-10-8-6-4-2
DB thrusters 50#
Cals on stationary bike
19:45
Thrusters UB from 12 down, 2 sets for 14 and up.
If Castro does DB thrusters, those are gonna be a doooozy
Thanks for the workout Tino, that was fun.
Primary atrength session
A. 135✅ 145❎
Had to stop bec of the back ?
Assault Bike Conditioning Option
Eight sets of:
2 minutes of Assault Bike @ 60-62RPM
THAT WAS RIDICULOUS Hard! Until set 6 i made it. Then rested 1min instead of 30sec and even like that set 8 was around 55/54 RPM ?
Primary strength:
A. heavy snatch 100#
hit all 5 reps, done at 75#, 375#
B. 5 snatches(75#), 7 c2b
9 snatches(65#), 7 c2b
15 snatches (55#), 10 c2b
C. no back squats today
Primary conditioning:
9:53, 45/30/15 cals on airdyne(just realized as Im entering my stuff I did 20cals for the 15 by accident haha), muscle up reps 7/5/3
PM Session
Assault Bike Conditioning
322 cals 72+ rpm
Only just kept pace, lots of heavy breathing on this one
AM Session
Primary Strength
openers and warm ups done
A. 5 @102.5kg = 1130# done in under 2 mins, snatch felt good today but went easy on elbow.
B. 8 snatch, 25 c2b
12 snatch, 18 c2b
17 snatch, 17 c2b
C. BS felt good so bumped up a few kgs
5 @135kg, 3 @155kg, 1@175kg
then emom 8×2 @160kg
Conditioning
A. 10:30 rxd
wanted sub 10 but failed a rep in last set
Solid day all round Luke. Nice work!!
Late night squats at home.
C.
Back Squat
*Set 1 – 5 reps @ 70% 190
*Set 2 – 3 reps @ 80% 216
*Set 3 – 1 rep @ 90 245
Rest 3 minutes between sets
Followed by…
Every minute, on the minute, for 8 minutes:
2 Back Squats @ 85% 230
Openers, etc.
A. hit 131 solid, failed 141, then used 126 for 5 reps. 630
B. 3/8, 9/8, 18/ 10
C. 195, 220, 250, Emom-235
D. Prim Cond. scaled- 10 minutes total, rowed instead of assault bike, MU 3,2,1
Then worked on bar M.U. finally no chicken wings:) whoop, used your drill Travis Ewart!
Session 2-
Assualt bike workout, RPM’s at 60-65 for the intervals.
Openers and Activation: Done
A. 240/1025lb
B. 13/18, 16/20, 23/24
C. Up to 365 and 345 for EMOM
Sesh 2:
Backsquats: 180/205/235
Emom with 215. Felt good.
Did extra conditioning with bike that doesn’t show cals. Just kept it between 60-70 rpm for all intervals. Seemed efficient ??
Primary Strength:
A1: Up to 210#(91%) ✅
A2: 5/5 @ 205#(89%) ✅ 1,025 total weight
B: skip ✖️ hands are destroyed
C1:
5-315# ✅
3-345# ✅
1-385# ✅
C2:
365#(86%) all ✅
Primary Conditioning:
A: 10:28 ?? Not impressed with my efforts here.
Are you ever impressed?! ?
Very seldomly ?
Like I said go easy on yourself. 10:28 is a solid time
Thanks brother
One long session today A. Up to 220 on snatch then 5/5 at 205 in 3 minutes. 1025lbs B. 4 singles then 22 CTB 7singles (should’ve done some touch and go to start) then 13+9 CTB 10+6 then 7+5+4+1 grip was gone C. 270-315-350 then 335 for the EMOM D. Primary conditioning 9:45 Bike: 2:13, 1:58, 1:18. MUs: UB, 8+4, 5+4. Happy I could hop right up for 15 after the bike E. Did 4 sets of bike option, legs were blowing up on them so decided to cut it short when intensity would’ve fallen off. 134 calories Then did… Read more »
Big session but lots of good work. Nice job going sub 10!
Thanks Tino! It was a solid day
Conditioning session:
Gym had a muscle up workout so had to do that if we wanted to use the rings.
10-8-6-4-2 of MU and 40inch box jump. 4:31 unbroken.. :40 PR from last year :).
Then I did a 6 min EMOM of
Odd: :30 of strict HSPU
Even: :30 of Kipping
10-8-8 on the strict and 15-15-15 on Kipping. Then rested a minute and did one set of Kipping of 21… I’m so happy I can do these now!
Strength:
A) Built to 240
B) Went 5/5 at 235. Super happy about this. 1175
total weight moved.
C) Snatches: 10/13/18
C2B Pull ups: 27/29/30
D) All percentages based off 410.
Primary conditioning:
A) 8:28 RX
Muscle ups: 10-5/8-4/5-4
Assault bike work later
Crushed it today. Great job on the Snatches and Chest to Bars.
Great job to you. Hitting 5 at 250 is monstrous.
Smoking fast!! Awesome work!
Session 2
Back Squat
= 325×5, 375×3, 425×1
= 405x2x8 for EMOM
“Horizontal Pressing with Barbell” ?
= 205x12x3 E2MOM
Low on juice so I had a bro sesh with my actual bro 🙂 🙂 🙂
Haha so in other words bench…?
Yep, you got it! Lol
Got to workout with Nichole today ? Super fun and got some great coaching on my snatches and muscle ups. A. Worked up to 160 Then 155 for 5. Every 30 sec. No misses B. Did a little less volume with this by staying at 30 sec for all weight the weights and chest to bar. 125-7/15 95-10/10 65- 12-12 C. Done. Squats have been feeling really heavy this last week. Conditioning Just over 7 mins. I didn’t write it down and then I forgot. Mu- 5/4, 4/3, 5 I’m surprised that my triceps are still really sore from Wed’s… Read more »
Thats awesome you got to train with Nichole! Having her expertise will only help! Looked like an extremely good day!
Session 2
Dropped into Crossfit MouseTrap
They had 14.2/15.2 scheduled
2 reps from round of 18 (hands were ripping and didn’t wanna risk it), 208 total
Was very pleased with how I handled C2B today
Then did their extra wod 5 min later
4 rounds
12 cal bike
20 KB swings 24kg
12 box jumps 24″
9:58
That snuck up real quick!
Solid work dude! Great to se you got some great training in while traveling!
S1
Aerobic / Gymnastics
3 sets
Row 500m
10 strict hspu
15 kipping
2 legless rope climbs
Rest 3 min
3:26 – 3:42 – 4:00
Assault Bike – 8 sets
Tried to hold 65-70 rpm
S2
Built up to 265 snatch
250 x 5 in 3 minutes. No misses.
Cycling and chest to bars
165 – 12 reps
C2B – 21
135 – 12 reps
C2B – 18
95 – 23
C2B – 20
Back Squats done.
Went light on the EMOM 385. 405 wasn’t happening today.
Conditioning
9:53
Prim strength
Jug
EMOM 4 20 snatch starting at 75%
A) baby gainz 235 snatch PR (+1lbs) last 5 snatches in 3 minutes had to do six,
205×3/1 miss/2
Snatch total: 1025
B) did strict C2B can’t kip here
11/15/20
C) 285/325/375
350x8x2
Jug
B) DL
425×8
385x2x8
C) box RDL
225x3x8
D) SPP
235×6 f on 7
205x2x8
E)
lat raise 10
Rev fly 10
Db curls 45
T-ext 40
+1 Yes! 🙂
1 big sesh’n
A1)215 (barely missed 225, went for 230 which would pr hit it easy and for some reason arms decided to drop it ?)
A2) 0 pounds. Don’t wanna talk about it. Let’s move on….
B)5+15, 8+12, 12+10 (did all singles and grip went quick. Worked on c2b yesterday so my bad)
C)5@275/3@315/1@355 didn’t do emom, glutes still recovering from strain
Primary conditioning went shorter set to work on things 6:50 (6/3,4/3,5 on mu) surprised at these since c2b were only 30 minutes before.
Aerobic/gymnastics done
back feeling better?
Bout 75ish%, glutes still recovering son of pushing heavy on squats right now. Those Bulgarian split squats probably could have been skipped but I’ll be a-1 come Monday. Focusing on a lot of recovery and relaxation this weekend. Thanks for checking.
Any one leg work should actually be extremely good for you. it will help with any imbalances
I’ll keep on it and incorporate with my warm ups and accessory to get it back to good
A.
825 lbs.
B.
2/15
4/17
13/20