Primary Training Session
A.
Three rounds for breathing efficiency and movement qualifty:
400 Meter Run or 20/15 Calorie Assault Bike
20 Russian Kettlebell Swings (32/24 kg)
10 High Box Jumps (Step Down)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.
C.
Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.
D.
For max reps of:
30 seconds of Hang Squat Cleans (225/155 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (185/125 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (165/115 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (135/95 lbs)
Rest until fully recovered the REPEAT
E.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow Hold
Rest 60 seconds
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.
Gymnastics Skills Accessory Option
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching
x 20 reps
Interval 2 – Kick to Handstand on Wall with Hands Turned Out x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Single Leg Thigh Taps x 10 reps
Interval 2 – Donkey Kicks x 10 reps
B.
Every 15 seconds, for 60 seconds (4 sets) of:
Rope Climb Mount x 1 rep
Followed by. . .
Every 15 seconds, for 2 minutes, (8 sets) of complex:
Rope Climb Mount + Rope Pull-Up Tap x 2 reps
*Alternate which hand is on top each set.
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Hang Scissor Kicks x 25 seconds
Strongman Accessory Option
A.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 AB Wheel Rollouts
B.
Four sets of:
100-Foot Prowler Push (heavy)
Immediately followed by. . .
Max Rep Thrusters (95/65 lbs)
Immediately followed by. . .
200-Foot Prowler Sprint (Light)
Rest 3 minutes
Don’t be scared to make these hurt a little. Force yourself to go straight from the prowler to thrusters and thrusters to sled. Lets see how hard you can push in a fatigued state.
C.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.
Mixed-Modal Capacity Accessory Option
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike
Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.
A. Done
B. 110kg
C.120Kg
D. (no belt or chalk -_-)
Set 1 – 7/9/12/14
Set 2 – 5/7/7/10
A done
B upto 130kg
C up to 140kg
D didn’t do this for reps, legs all blown up from yesterday
So did 6/8/10/12 2times not for time
E done with dumbell 10 and 15 kg for floorpress
A. Done
B. 135/145/155/167/175/185/195/200(fail)
C. LO+PC: 135->built to 220,225, then 230. Felt smooth and focused on catching with a solid foundation/foot stance
D. Scaled 205 (4x,4x singles),185 (5x,6x 2 sets),155 (7x,7x 2 sets), 135 (10x,10x Unbroken)
Strongman accessory
A.
400m sandbag carry with 100#
Good days work and solid lifting session! ?
AM
A) 10:30ish
B) 95/ 135/ 165/ 185/ 205/ 215/ 231- PR push press
C) 145/ 165/ 185/ 205/ 225/ 235/ 240/ 245
D) 4/6/8/10. 6/7/8/11- 10 mins of rest between sets.
E) Done- DB weights- 15lbs/20lbs/20lbs
PM- Mix modal capacity.
2:51/2:53/ 3:01/ 2:59/ 3:03/ 3:07/ 2:58/ 2:53.
Congrats on the push press PR!!! Solid days work!
A. Done
B. Built up to 175#. It’s hard for me to switch from push press to jerk then back to push press. My brain just wants to push jerk lol
C. Built up to 200. Failed 220#. The 2 lift offs into the clean was hard. I felt like I couldn’t pull
D. 9/11/12/14 for the first round 9/10/11/13 second round
Push press: squeeze your burg and quads and keep pressing. That should help you stay locked out!
A. done
B. 125kg
C. up to 130kg
D. 8-8-10-12 / 7-8-10-11
mix modal and gymnasitc done
?️♂️ ?♂️ ?♂️
Skipped yesterday, will make up on Thursday 🙂
B. 220
C. 165-180-195-210-225-245-255
D. 3-7-7-10/5-9-8-10
All I have time for today, Puerto Vallarta tomorrow!
Have a great trip!! ? ?
Yesterday’s programming: -Snatches at 100-105-115 lbs. -Squats 165-185-195-205-215 (yay!), then 155 for 20 reps -Conditioning: tried for sub 2 most sets, around set 7 I gave up mentally and thought I would stop after 8 rounds. so I stopped but then decided to finish it, just rested a minute longer between round 8 and round 9. times were 1:36/1:46/1:52/1:49/1:57/2:05/2:14/1:58/1:59/1:51. I died with this -Assault bike/ sandbag piece: 1:00/23 – 0:48/24 – 0:48/24 – 0:54/23 -strength accessory done. Today’s programming: -Gymnastics accessory done, -Assault bike piece: 1:28-1:21-1:16-1:15-1:15-1:17-1:18-1:14. First couple sets were “warmup” 🙂 -Push Press+Push Jerk: worked up to 140. I… Read more »
Congrats on the push press PR! Now to stay mentally checked in on those conditioning pieces. You got this!
A.
Done
B.
135-155-165-185-190-195 lbs
C.
135-145-155-165-175-185 lbs (missed 195 for the last 2 rounds).
D.
135 lbs (all sets)
5-7-8-9 reps
6-8-9-7 reps
E.
DB @ 20 lbs
Strongman Accessory Option
A.
185 lbs
Any video of 195??
A. Completed
B. 245
C. 205/225/240/250/260/270/275/280
D. 1st set 8/9/10/12 2nd set 6/8/9/12
E. Completed
Strongman
A. Completed
B. Thrusters 18/16/16/13
C.Completed @ 150#
How was that strongman conditioning today?!? ???
Tough but really enjoyed it. I’m going to try and do it on Tuesdays when the workload is a little lighter.
Pts. A. Done. Echo bike and kb swings were tough with nose breathing. Had to fight to keep moving fast but kept it unbroken. Box jumps smooth and steady. B. Hit 90kg for a nice heavy pp+pj Drive on 95 was strong enough but pushed it to far out front. Jerk Bloks were being used so had to go a little lower and rerack. C. build to 100kg. First rep at 100kg turned into squat. Hit it 2 more times for a power clean. D. Set 1- 6 reps @ 80kg Set 2- 5 reps @ 75kg Set 3- 8… Read more »
Impressive you went from squat to power at 100kg usually it’s the other way around!
Nose breathing done. 10:40 or so. Steadily improving.
Push Press + Push Jerk: 195lb. Missed the push press at 205lbs this week but it’s in there somewhere!
Clean Lift Off x2 + PC: 125, 140, 155, 165, 175, 185, 195, 205.
Separate conditioning done.
DB triplet & hollow hold done. 12.5 DBs will go up if we do this again.
Doesn’t see like the extra team workouts had an effect!
Team training tonight! We’ll see how it goes! Happy for two solid consistent training days in a row this week though!
A) 9:45ish
B) Worked from 185-255
C) 205/225/235/245/255/265/275/285
D) First set was 6/9/10/12, second set was 8/10/10/12 – shortened up the ROM on the hang for the second set and it felt way better, surprised myself with the 8 at 225
E) Done with 20# DBs
Called it a day here, my legs are pretty smoked from yesterday, and my body seemed to respond well to keeping the volume a little lower on Tuesdays and Saturdays last cycle.
I like your thinking! Excited to see some big weights!
A. This was tough today. Going from swings to jumps was particularly hard to keep my breathing in check. Took 13:10 B. Up to 80kg (no blocks). Push jerks felt better than last week, but the push press felt heavy today C. Every 2 minutes, for 16 minutes (8 sets): 2 Clean Lift-Offs + 1 Power Clean: 70, 70, 75, 75, 78, 78, 80, 80kg D. For max reps of: 30 seconds of Hang Squat Cleans 70kg: 6, 7 Rest 60 seconds 30 seconds of Hang Squat Cleans: 60kg : 7, 8 Rest 60 seconds 30 seconds of Hang Squat… Read more »
For me the three most important components to keep you strong and healthy are the nose breathing work, accessory work and strongman work. I feel like these are foundational components that everyone should be incorporating
Nice work!
A.
Cal Row
8:58
B.
Start 80 kg …..-105 kg
C.
Start 80 kg …. 110 kg
D.
67 rep
100 kg 5-5
80 kg 7-8
70 kg 10-8
60 kg 12-12
E.
Done
ABike
1’48”—1’42”—1’46”—1’49”
1’50”—1’51”—1’51”—1’52”
Solid day of lifting Michele!