Primary Strength Session
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Clean & Jerk
B.
Three sets of:
30/20 Calorie Assault Bike
Immediately followed by…
60 seconds of Sandbag Squats (bear hug hold; light loading)
Rest 4 minutes
Primary Conditioning Session
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 10 Box Jump Overs (24″/20″) + 12 Chest-to-Bar Pull-Ups
Station 3 – 25/18 Calorie Assault Bike
Station 4 – 10/7 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.
Strength Accessory Option
A.
Five sets of:
Push Press x 3 reps
Rest as needed
Build across the 5 sets to today’s 3-RM
B.
Three sets of:
Death March x 20 steps @ 2111
Rest 15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed
C.
Three sets of:
Single-Arm Dumbbell Bench Press x 8-10 reps
rest as needed
Single-Arm Dumbbell Row x 12-15 reps
rest as needed
Chinese Plank x 60 seconds
rest as needed
D.
Four sets of:
Dumbbell Biceps Curls (pronated grip) x 8 reps
Rest as needed
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed
Running Endurance Option
Six sets of:
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters
Rowing Endurance Option
Eight sets for max meters of:
2 Minutes of Rowing @ 28 s/m
Rest 60 seconds
Stay diligent about keeping your strokes per minute at 28 and focus on generating power effeciently with each stroke.
Strength
A) 250/265/275 failed last jerk @275
B) Bike done in about 1:10ish, 22/21/22 100#
Conditioning
Done, MU 10/7/6/5, made up muscles ups afterwards. Hands felt a bit tore up but either way my MU are still dog poop
A) 245/260/275
B) bike done in about 0:57-1:00, squats were 20/21/20 with 100#
Condo: done, c2b interval was a savior here
Session one
Rowing 4010m 28 s/m avg
Death march + reverse hypers
Single arm dumbbell stuff
A. Front squat + split jerk x 2: Sets 1-2 @ 132 Sets 3-4 @ 140 Sets 5-6 @ 148 B. 20 cals + 60 sec sandbag squats w/ 50# d-ball Cals in 1:01 + 24 squats Cals in 0:58 + 28 squats Cals in 1:00 + 28 squats Primary conditioning: done 300m row for first two rounds, then dropped it down to 250m for rounds 3&4 10 box jump overs + 12 c2b – done (c2b were in 2 sets; struggled with these a bit today) 18 cal bike first two rounds, then dropped it down to 15cals for… Read more »
Just a little bit of intensity to get your body ready for 18.2!
Primary strength:
A. Front squat + jerk @ 110/110/115/115/120/120
B. Done, used a 45lb sandbag
Haven’t been doing much conditioning lately focusing on a lot strength work, and accessories but gave the every 90 seconds conditioning a go today and I fricken died but kinda missed it in a weird way.
You’re setting yourself up for the years to come and doing the right thing. Its always fun to breathe hard and feel humbled by a conditioning piece once every so often 🙂
A. No 235×4, 245×4, 260×4
B. Done.
Conditioning
A. Done. Turned into 20 cals.
Conditioning
Scaled to:
200m
10+6
10 cals
3 MU
#weightedvest
Short and sweet today. Got quality work in
A.
250/265/280 (only miss was second jerk of set 5)
B. Skipped. Legs are smoked
Primary Condo
This more challenging than expected. All was good until last round. Went over on row about 3 secs. Bike went over about 10 seconds and ring muscle ups took about 20 extras secs after a near death experience on the rings.
Please don’t kill yourself until at least the Open is over 🙂
A) 235, 250, 265 stayed away from the jerks on the last set my shoulder is feeling funky
Did the accessory strength I need to spend some time on my shoulder for the next open workout
Look after that shoulder Jordan! Plenty of mobility and activation work tomorrow, ready to hit 18.2 hard!
Primary strength:
A. FS+jerk (2 rep)115-125-130-135-140, jerks felt heavy
B. Airdyne/50 lbs sandbag combo 1)1:53 /25 squats 2)1:50/26 squats 3)1:50/28 squats
Primary condo.
Scaled the rowing to 250m. I haven’t been able to push on the rower since 18.1. I think him (it?) and I need some time off ;p
Otherwise RX: CTB unbroken, MU either unbroken or 4-3.
that was tough!
Strength accessory:
A. PP 3 RM 115 lbs
C. Bench and rows 35 lbs dumbell
D. will do in a bit
One session today
A. Front Squat + Jerks – 180/190/200
B. Conditioning – slightly reordered
1. 8 MU/ round (UB/ 5-3 for the rest)
2. done
3. done
4. Missed 18 cal after 1st round, so worked for 1:15 and transitioned – 18/13/14/14)
C. 3 sets
DB Row x 12 (35#)
60 sec Chinese Plank
3 sets
Death March x 20 (20# Dbs)
Barbell Good Mornings x 20
Session 1: Primary strength A) 240/240/255/255/270/270 failed the last jerk on my first set at 270 but got it on the last one. This was hard but I’m happy with how it felt Strength accessory A) 135/165/185/205/225 Primary strength B) 100lb bag this hurt lol Strength accessory B) 35s on marches C) 60/65/65 for single arm db bench D) 20lbs on curls Session 2 I stubbed my big toe yesterday and today it hurts a little and is swollen so I did yesterday’s assault bike intervals and got 324 calories. That was deceiving and was way harder than I thought… Read more »
Look after that toe! Hopefully you’ll be good come Friday ??
Will do! I should be good for Friday!
Jerks done;
I did 2 front squats + 1 jerk just cause rerack was sketchy
Strength accessory work done
so this morning was a shit show , came back around noon because everything felt like garbage! I was able to get my mind right and go after it… I went out of order mostly because I wanted to prioritize intensity as Tino said 🙂 1. 2(1front squat + 1 jerk) <~correct? 145/155/165 – no idea where my maxes are these days but these were heavy 2. Primary conditioning- surprised I was able to complete this! I was worried about the muscle ups and the bike – I had to break up the muscle ups- endurance on these puppies is… Read more »
Great to see you listened. Looks like a really good session. What you did for the front squats was correct. Solid day!
Session two
Openers and warmups
Push press + ohs
Did three snatches and said “nah”
Primary conditioning
21:08
Kipping hspu are boring
Emom done as RX. Legs were taxed from the past two days so it made things a wee bit challenging!
Had about :10 of rest off the row
:35 seconds of rest on jump over + c2b
:25 of rest on bike
:30 of rest on Mu
A. 225/225/240/240/252/252
No misses
Primary condo-scaled muscle ups to 5 reps, everything else RX
B.
Bike-1:50/1:24/1:13
100# sb squats-21/24/21
Solid day of Work Noble!
Thanks Tino, btw since the athlete camp I really feel like my C2b & muscle up technique is improving.
Strength:
1) 2×96/2×102/2×108 no misses
2) bike: 52”/51”/1’03”
Sub by 32 kg KB goblet squat: 16/16/17.
18.1.1= 11+17 18.1.2= 12+5 Happy with that, did the Saturday not Friday coaching judging etc.. Re-do, grip felt a little bit tired but happy with score, not bad for my little level :p Primary Strength Session A. Front Squat + Jerk, done at percentage B. Just did 20′ aerobic pace AB, breathing and flush the leg Primary Conditioning Session Every 90 seconds, for 24 minutes, everything RX except Ab just 20cal Strength Accessory Option A. Push press done B. Death march + Band pull Through done too C. Bench Pressx10 + Dumbbell Row x15 +Chinese Plank x1′ D. Dumbbell Bixep… Read more »
Awesome work on the improvement Seb!!
Time to get the body and mind right for 18.2!