Session One
A.
Every two minutes, for 10 minutes (5 sets):
Power Clean + Front Squat + Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Build over the course of the 5 sets.
Followed by…
Every two minutes, for 12 minutes (6 sets):
Power Clean + Front Squat + Clean & Jerk
Build over the course of the 6 sets.
B.
Every 2 minutes, for 4 minutes (2 sets) of:
Tempo Clean Deadlift x 1 rep @ 6262
You must mimic your IDEAL positions from the floor to full hip extension of the clean – do not perform this with deadlift mechanics. Keep your pace slow and consistent – 6 seconds up, and 6 seconds down. Use straps if possible so that you are not limited by your ability to hold onto the barbell.
C.
For time:
50 Calories of Assault Bike
50 Snatches (75/55 lbs)
D.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps per side @ 21X1
Rest 45 seconds
Chinese Rows with Dumbbells x 12 reps @ 21X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds
Session Two
Gymnastics Skills Warm-Up
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar
x 30 seconds each arm
A.
Ten sets of:
3 Unbroken Muscle-Ups
Focus on consistent elevation of the entire body – even through the catch phase, and maximum speed from the bottom of the swing to the top of the dip. Rest as needed to ensure that the focus is on good quality movement and a lot of speed.
followed by…
Complete 20 reps each of your choice of two of the three Muscle-Up Transition drills
Step 1 – Feet on the Ground
Step 2 – Feet on a Box
Step 3 – Calves on a Box
B.
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed
followed by…
C.
For 40 minutes rotate through the following exercises @ 60-70%:
100 meter (50 meters out/50 meters Back) Reverse Sled Drag
2 minutes of Assault Bike @ 60-65/50-55 RPM
100 meter (50 meters out/50 meters Back) Farmers Carry
2 minutes of Assault Bike @ 60-65/50-55 RPM
Session 1
A1) 215, 225, 235, 245,255
2) 205, 225, 235, 255, 265, 275
B. 285
C. 6:34
Session 2
A. 10 sets of 3 muscle ups
B. Done
Worked on handstand walks from yesterday.
One long session.
A. 135/185/215/225/245.
All @225.
B. Done with 305.
C. 8:41. With concept 2.
D. Done.
Gymnastics warm ups skipped.
Did all the rest.
A team in the box asked me to supple another teammate in a WOD so did that instead. Now the best idea, was already tired.
a]185-195-205-215-225
205-215-225-235-245-245
295×2
5:20, row. sloppy. hard time finding a rhythm on the snatches. all different techniques ha.
done
a]done
b]done
c]6 rounds of
135# 100M reverse sled drag
400m run
70×2 farmers carry
500m row
Monday session two Chest to bar: :22/:23/:23 all unbroken Push jerk: worked up to 275 awkward to do in school gym but catch felt solid 50′ hsw+shspu: 12/11/9/9 tried to limit pause between reps and stopped once back started to arch Metcon: everything went to crap at this point. Girls ultimate frisbee was on indoor track so I ended up doing AMRAP 30 400m on curve Jog downstairs 15 push press 115 (knee sore) Jog upstairs 400m on curve Jog downstairs and into weight room 15 ghd Jog upstairs Got 3 rounds + 15 push press. Everything unbroken but intensity… Read more »
Terrific Tuesday Training! I’ve been working on my lifts with our Olympic lifting coach, so made a couple of modifications to today’s cleans to work on some weaknesses that I have. A. E2M – Power Clean +Front Squat+ Jerk – 125/155/165/175/175 E3M for 7 sets 3 Hang Cleans (no dropping the bar) 175# for all sets B. Clean Grip RDL 4×6 @ 155# (used straps to work on positioning) C. 4 sets of DB strength work – done D. For Time 50 cal assault bike 50 snatches (55#) 6:57 – maybe one day it won’t take me almost 4 minutes… Read more »
Sounds like everything is coming along nicely! Drink up all the water and hit it hard tomorrow!
Session 1: A. 115/125# B 125-140#. Really trying to dial in form with clean and jerk. C. Deadlifts done at 155 @ 175# D. 6:14 grip started to go. Rowed. Then 21/38/45/50 for snatches. Needed to push that last set instead of setting it down. E. 35s/25s/10 Went right into the MU. All 10 sets UB Sessions 2: Single leg T2B were good. Hollow body bounces done. Only made 35 minutes of this. Reverse sled drag @65#. Had to do this 40′ increments cause the wind here is crazy and its cold! Farmers Carry used 53#, stopped once. I got… Read more »
Session 1
A: 205,225,245,265,275
205,225,245,255,265,275
B: 305
C:4:57 Rx’d. Need to push those snatches harder.
D: competed.
Session 2
A: completed
B: completed
C:completed
Nice work breaking below 5 minutes. Just a mental push workout you are going for on this one
A. 205-225-235-245-255
225-235-245-255(f squat clean)-225-235-245
B. Deadlifts done at 275lbs
C. 6:41 I suck at this assault bike game. 3:20 AB/ 3:21 snatches just wasn’t into this one tonight.
D. 10×3 MU I’m feeling good with this
E. Accessory work done
Session 2:
A) ten sets: mu
( felt good didn’t go off any particular time)
Did the accessory reps with heels on the box. Harder than I thought.
B) hard to hold 20’s I’m good for 16 unbroken.
C) 40min AMRAP
Sled drag: with 55# plate – 300 ft
Assault Bike : normally low 60’s ( about 25 cal)
Farmer carry: 20kg kbs – 300ft
Assault Bike: same as above
Working on the fifth round.
Session 1
A. 215-255
A1. 205-255(f clean) all sets tng
B. 305 across
Gymnastics
10 sets:
3 ub MU
4 pistols (finally doing these unassisted!)
Session 2. Umm this is didn’t go as planned at all. Had a friend at the gym and we collaborated workouts. Plus my 430,530,630 classes were booming so space was limited. A. Jerk technique work since keep missing my jerks. Feet positioning drills B. “Burpee Warm up” For time. 50 bar facing burpees – 1:43 C. 30 MU – 3:23 D. For time Row 1000 – 3:40 75 KB swings – 53lbs – UB 50 WB shots – 20lbs – UB (almost used the 30 but I wanted to go UB more) Time 8:02 PS – Ive done romwod almost… Read more »
That so great to hear about the improvements on all of that Brady!
Testing
One session today…
A. PC+FS+J – 185, 205, 215, 235, 235
PC+FS+CJ – 185, 195, 205, 215, 215, 225
B. Clean DLs done at 275
C. 50 cal row/ 50 SN – 6:15
C. Only had time for 26:30 of the Rev sled drag/ 2min row/ farmers carry (70lb KBs)
A. 185/205/215/225/235
245/255/265/265/265/270 jerks started to get trashy toward the end. Cleans all felt good though.
B. 295/315
C. Originally 6:48 but I was REALLY mad about my time because I couldn’t find a rhythm and I was being soft so I repeat it later during session 2 and got 5:56
D. 45/50/55/55 for presses
30/35/35/35 for rows
7.5/10/10/10 for reverse flys
Session 2.
gymnastics done
The 40min suckfest was done with 4-45s on the sled and 115lb in each hand for the farmers carry
Wow very nice job coming back and improving that much! That must not have been easy
Session 1:
A) 205/225/245/265/295
245/255/265/275/285/300 Excited to hit all these with no misses. Feeling more confident w SJ
B) 335/335
C) 3:22 AB 1:12 Snatches 30/20
D) Done w 75 dumbell and 10’s for flys
Session 2:
A)Done
B)Done
C)Conditioning Done. Enjoyed this one.
You OWN every assault bike workout. Great job dude.
Session 1: short on time
C) 50 cal assault bike
50 snatches at 75#
5:56 ( 2:50ish on the bike then 16/8/8/9/5/4 on the snatches)
D) sa press at 45#
Chinese rows at 55#
Rear delt flies at 15#
AM
CnJ: 240-255-270-280-290
CnJ: 225-240-255-270-280-295
CDL: 275-295
Metcon: 5:51
AB 3:30
Sn 25-14-11, short rest
Happy with the effort
Acc: 35-35-5
PM
Gymnastics:
Done
Done
Done
Done
Aerobic: Done
M/21/175/SouthCen
Session 1
A. 205-225-240-255-265
225-240-255-270-270-280F Power clean
B. 290
C. 6:23 two weaknesses right here AB and high rep snatches always get me. I know this isnt a great time but probably would of taking me a minute longer a month ago.
D. Done
Session 2
AM session
40 minute AMRAP
6 rounds
140 lbs. on the sled and 32kg for Farmers Carry
PM session
Power Clean + Front Squat + Jerk
225 – 245 – 255 – 275 – 295
PC + FS + Clean & Jerk
295 – 305 – 305 – 315 – 315 – 325 (failed jerk)
Tempo Deadlift
375
50 Cal Assault Bike
50 Snatches
4:38
Accessory work done.
AM Session
A.
Up to 205
Up to 225
(Kept moderate and focused on movement; really happy with full cleans-felt strong)
B.
Used 295 for tempo DL
C.
6:23 RX (on AB)
D.
45# DB’s for Press
55# DB’s for Pull
15# DB’s for fly
PM Session
A.
MU competed
B.
Core work done
C.
Completed
Roughly 325 Cals on AB