Primary Training Session
A.
Every 2:30, for 10 minutes (4 sets) for times:
5 Burpee Box Jumps (30″/24″)
12/10 Calorie Assault Bike Sprint
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
C.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
Followed by…
One set of:
Bench Press x Max Unbroken Reps @ 73%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Rest 3 minutes, and then…
One set of:
Bench Press x the same number of reps achieved for max reps with 63% of your 1-RM
D.
Every 10 minutes, for 30 minutes (3 sets) for times:
10 Bar Muscle-Ups
20 Deadlifts (225/155 lbs)
30 Pull-Ups
400 Meter Run
E.
Four sets of:
Chest-Supported Row x 8 reps
Rest 30 seconds
Banded Triceps Push Down x 30 reps
Rest 30 seconds
Barbell Biceps Curl x 8 reps
Rest 2-3 minutes
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
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 10 seconds
Interval 2 – Catch Position Hold on Rings x 5 seconds
Followed by. . .
One set of:
Ring Dip Negatives x 6 reps @ 31A1
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Dips with Scaling Option x 3 reps @ 3111
Interval 2 – Full Support Hold on Rings x 15 seconds
Running Endurance Option
Six sets of:
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters
Rowing Endurance Option
Every 2 minutes, for 20 minutes (10 sets) for max calories:
45 seconds of Rowing
Hit these hard and see if you can hold 20/15+ calories for each set.
A done
B Set 1-2 105kg
3-4 120kg
5-6 140 and 155kg
C upto 165kg
12 reps on 130kg
13 reps on 115
D every set around 4:30
Mu 6-4
Deadlifte 5-5-5-5 short breaks (maybe had to push these more)
Pullups 10-10-10 could have done 15-15
Run as fast as possible
E done
A. Done
B. @105,115,125,135,145,155
C. @115,125,135,145,155
Max @125 got 11
Then 11reps@105
D. Didn’t have much time and body was feel wreaked. So skipped ?
E. Done
Recovery! Recovery! Recovery!
A. done
B. up to 130kg
C. up to 120kg 95kgx13 80kgx13
D. 4.42, 5.05, 5.03
E.done
was pretty sore and tired today, need that rest day big time 🙂
Tough week for sure! Enjoy your rest day and dial in some extra recovery!
A. Completed
B. 210/220/240/250/275/285 felt really good after spending time yesterday on front rack mobility.
C. 195/225/240/255/270
9 @ 220/12 @ 190 what range should we be getting at these %? I have no idea what my 1 RM is for Bench.
D. 3:40/4:00/4:10
BMU – Unbroken
DL – planned 14/6
Pull Ups – 30 – 20/10 – 20/10
E. Completed
Hard to say as some athletes can rep out a lot of reps close to their max others struggle. Looks like you’re hitting some good volume so I would continue. The second set of “max reps” is the same number as the previous set at a lighter weight. It’s not another max set.
Good to see you dialling in some extra mobility and it paying off!
8 am
Row 203 cal
18–21–20–21–21
21–20–20–21–20
Bench press
75-85-94-99-104 kg
10 Rep 85 kg ( last week 10 Rep 80 kg)
10 Rep 75 kg
11 am
A.
All 42”
B.
Power Clean & Jerk
72-78 kg 3 Rep
85-90 kg 2 Rep
97-105 kg 1 Rep
D.
4’51” 10 Bar MU 10-10 Deadlift 17-13 pull-up
5’05” 10/10-10/18-12
5’28” 10/10-10/14-16
E.
Done
Two good sessions to finish off the week!!
Pts.
A. Times: 0:35-0:32-040-0:45
drop off was mostly the assault bike. Had to slow down a bit on the boxjumps to prevent falling.
Took quite some time to recover from this.
B. Set 1-2 @ 70kg
Set 3-4 @ 80kg
Set 5-6 @ 90kg
Kept this little lighter.
C. 14 reps @ 67.5kg
14 reps @ 57.5kg
D. Times : 5:10-5:08-5:48
Bmu 8-2 / 10 / 10
Deadlifts 10-10 all rounds.
Pull ups 10-10-10 / 10-8-6-4 / 5-5-5-5 scaled last round.
Pull ups were affected the most by fatigue and grip strenght.
Be safe on those box jumps!! ?
Make sure you’re hitting the grip work posted on Monday’s!!
Enjoy the rest of your weekend!