Primary Strength Session
A.
Build to today’s 1-RM Dead-Stop Front Squat
Compare results with January 3, 2017.
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
C.
For max reps:
205/145 lb Power Clean x Max Unbroken Reps
Rest 2 minutes
165/115 lb Power Clean x Max Unbroken Reps
Rest 2 minutes
135/85 lb Power Clean x Max Unbroken Reps
A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.
Primary Conditioning Session
For time:
100/70 Calorie Assault Bike*
*Every minute, perform 10 Chest-to-Bar Pull-Ups. Athletes start on the Assault Bike.
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
A.
Five sets, performed at 80-85%:
Row 600/500 Meters @ 24 s/m
6 Strict Handstand Push-Ups to 8″/6″ Deficit
4 Strict Muscle-Ups
2 Legless Rope Climbs
B.
Five sets of:
30-Second L-Sit Hold
30 V-Ups
30-Second Hollow Hold
Rest as needed
Try to perform the triplet with as little rest as possible, then rest between sets.
Strongman Accessory Option
Five sets of:
200-Foot Prowler Sprint
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes
Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.
A.
Build to today’s 1-RM Dead-Stop Front Squat- 200- that was tough but I am starting really deep in my front squat…how deep should we be?
Compare results with January 3, 2017.
B.
Every 2 minutes, for 20 minutes (10 sets): hit 210 today… 5lbs under a lifetime PR. Pleased with that.
Clean & Jerk
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
A. 195# first attempt at these
B. 170 felt solid
C. 3,6,15 need to work on these, grip feels like it’s giving me problems
D. Assault bike tomorrow
3 rounds of abs & 6 rounds of row, HSPU with mods.
PM Session
Gymnastics
A. Done rxd, just under 32mins
B. Only had time for 2 rounds of modified version, slowly getting better, will catch up tomorrow
S2
Cycling
205×12
165×17
135×21
5 sets
30 sec l-sit not unbroken
30 v ups
30 sec hollow unbroken
Strength
A. 195#(20# PR holy smokes)
B. Up to 175# (93.5%)
C. 3/9/13 I could have done more on the I was just being lazy and my hands didn’t want to grip ??
Conditioning:
7:51 subbed 5 instead of 10 except for first set I did 10
My bike stopped working a minute in so I had to change it out?
2 sets of core work
A.) old Pr 315
New Pr 345
B.) hit some solid reps on clean jerks
5lb Pr measles 285 but felt solid! Had more In the tank
C.) 12@205 10@165 18@135
D.) 6:58
Wow that is a solid improvement!!
Conditioning 11:05 C2b unbroken
(Im really trying to use my arms and not moving my body like you guys told me. But those calores just dont wanna come ?. Does this mean im reAlLy weak in my legs ?
Gymnastic
B. ✅ love it (definitely a weakness of mine)
Keep working hard lea and you’ll get better! hang in there, you’re definitely not the only one!
A. 205# (185# 1/3)
B. Built to 195# failed 205×2 ?Should have gone to 200# first.
C. 12/16/26
D. 11:16 bah! I see what you did there….forced sprinting on the Ass. Bike. ?
Did a workout with the hubby in the afternoon. 50-40-30-20-10 of kb swings35#, du, GHDS
Prim strength
A) did not plan properly can’t do dead stop at home. Did a pause front squat for a count of 5 seconds felt close to the way dead stop does.
315 5 second pause FS
B) 155/170/195/210/225/240/245/250/255/260
C) 6/15/21
Extra
Bench:
270×10
245x10x2
Incline
165×10
155x10x2
Flys: 30x10x3
BS:
325×10
295x10x2
Pause BS:
295x6x3
Back raise: 45x10x3
DB:
Lat raise: 10x12x3
Rev fly: 10x12x3
Curl: 40x12x3
Tri ext: 40x12x3
A. Hit 185#, attempted 190# but couldn’t stand all the way. Hit 185# last time as well.
B. Stopped at 180#.
C. 4/12/22 reps. 145# kicked my butt.
Conditioning was brutal!
It was “fun” 🙂
A. Skipped… I didn’t think this would feel good on my hip B. 125-205… Didn’t go heavier cuz of my hip bothering me C. 16/20/25 D. 10:52….I think I should have gone faster on the bike…. I never know how hard to push it. Then I ripped my hand and got a little frustrated the last two sets of chest to bar and started doing kipping singles trying to not rip more. E. Gymnastics conditioning… Just did this to move wasn’t concerned about time… I did regular muscle ups and regular rope climbs for the sake of my elbow tendonitis… Read more »
Need to look after yourself. Sounds like you’re falling apart between your torn hands and tendinitis. Hope your being smart and making sure you’re getting yourself ready for the Open!
Il be okay for the open! There won’t be legless rope climbs or strict muscle ups lol. 🙂
One session
Warmed up with gymnastics work…was nice and sweaty by the end
Didn’t do deadstop
Worked from 95 up to 285 on clean and jerk
Conditioning: 5:36.
Smoking fast!
Like “power hungry” but more fun haha
Nice ! How many Calories on The first min ? 🙂
40 haha
Just did the conditioning today, saw my chiro and I had some muscles not firing in my leg so I took it easy after I got that squared away
10:52, 105 cals on airdyne, 5 c2b
Strength
A: 215 – 10# PR from January. First time I’ve gone up on a squat in like forever!!
B: ended at 210.. felt so smooth today!! Clean and jerks haven’t felt that good in a long while!
C: 7/12/22… not my best cycling work.
Conditioning
A: 10:43- all C2B unbroken. Death bike about killed me ??
B: jumped in with our class for another conditioning piece ?
5 RFT
5 power snatch (95)
15 wall ball (upped the weight to 20#)
30 DU
9:13 – couldn’t resist MORE wallballs today lol
Strong work Beth!! That was a great day of lifting! Just need to get you moving those legs and arms on the “death bike”
I know! The rpms after the first couple of minutes hovered at like 60, so I was getting 5-6 cals (plus it was taking 30 sec to get off the bike and get the 10 pull ups). Guess I’m doing more assault biking!!!
I alternated between sets of 65 rpms and sprints. i always tell people to get the wheel turning as fast as possible to start because as you slow down the inertia of the wheel keeps the calories ticking off at a faster rate than it will at your target pace. You get more calories decelerating from 80 to 60 over 10 seconds than you do staying at 65 rpms for the same amount of time.
How do you keep your lungs in your chest during this?? ? Lol
Thanks for the tip, I’ll definitely try that next time!
A. did the back squats from yesterday, 235 x 5, thought this was what I was capable of for 4 reps, but I definitely could have gone a little higher. Next time.
B. 105-180
C. 10/15/26
conditioning:
6:58
then did the l sit-v-up-hollow hold combo (going to be sore from that)
Geez!!! You’re so fast on the assault bike!!!
Primary Strength:
A: Up to 325# ✅ same as last time. No go at 335
B: 175-185-195-205-215-225-235-245-255-265#(96%) ✅
C: 8/13/16 i suck
Primary Conditioning:
A: 8:57 ew I suck again
Optional:
3 rounds of the core work ✅
You definitely don’t suck. Let’s keep that positive mentality. Positivity will always breed success
Felt good to cycle a barbell today.
A. Deadstop front. Built to 420. 5lbs PR
B. Clean and jerked up to 185 (not going over body weight overhead yet.) then cleaned up to 275 with no pain in the chest or shoulder. They felt really good.
C. Barbell cycling. 12/13/20. Nothing crazy here but felt good to cycle again.
D. Metcon: 8:34 had to change the C2Bs to 5 strict T2B. Probably should have pushed the bike more.
Need to push that bike! There’s no excuse you’ve spent a fair amount of time on it in recent times 🙂
Strong work on that deadstop!
I’m probably going to retest it soon haha I gotta get uncomfortable.
AM Session
Primary Strength
A. 130kg disappointed with this. Failed 140kg then dropped back to 135kg and failed again.
B. Upto 130kg
C. 205# x8
165# x12
135# x22
Conditioning
A. 5:56
Will hit some gymnastics this arvo
Awesome job going sub 6!
Cheers mate!
Strength:
A) Built to 350. That was tough
B) Built up to 310. Didn’t feel super smooth today.
C) 14 @ 205
22 @ 165
24 @ 135 Got a little lazy on the last set. Should’ve pushed for an unbroken 30
Conditioning:
5:50 All c2b unbroken
Working on gymnastics/conditioning extra now
My man ! Great numbers today. 2 weeks until showtime
Same to you brotha! Let’s get it
Another solid day Nathanial!
Thanks coach! Appreciate it!
Nasty Nate! Solid bro
Appreciate it tom. Keep up the great work!
Strength
A. Skipped. Been using caution on squats and deadlifts. Hip flexor gradually improving.
B. 185,200,215,235,250,265,280,295,310, 325F Good catch.Unable to get out of the hole.
C. 10, 16, 22
Conditioning
A. 11:38. Dropped to 55-60 rpm for some of the workout. Conditioning workouts have been in the dog house lately. Need to improve before the open.