Primary Strength Session
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Jerk x 1.1 @ 80-90%
B.
Five sets of:
Clean Deadlift x 5 reps
Rest as needed
Go heavy here, but make sure your chest stays up so that this looks like your pull from the floor and not a traditional powerlifting deadlift.
Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 6 minutes of:
6 Shoulder to Overhead (135/95 lbs)
9 Deadlifts (135/95 lbs)
30 Double-Unders
Rest until the running clock reaches 10:00, and then…
B.
“CrossFit Open Event 12.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
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.
Strongman Training Option
Warm-Up and Activation
Three sets of:
Supinated-Grip Barbell Rows x 10 reps
(for max weight – pull the barbell to your bell button and look for engagement in you lower lats)
Rest 20 seconds
Ab-Wheel Roll-Outs x 15 reps
Rest 60 seconds
followed by…
Build to today’s 5-RM for each arm of Viking Sloth Press
(Do not sit at the bottom, sit right at parallel and maintain tension from head to toe.)
followed by…
Two sets of:
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
Rest as needed
Strongman Conditioning Session
A.
Two sets at max weight of:
50-Foot Yoke Carry
(wear a belt – not just for support, but because it gives you something to press your obliques against for tactile feedback – do not push your stomach forward, rather push your obliques out)
Rest as needed
*A good goal is to use at least your 1-RM squat weight for this; and top athletes will handle 150% of their 1-RM back squat on the yoke.
Rest 5 minutes, and then…
B.
Build to today’s max effort:
150-Foot Farmer’s Carry
(turn every 50-feet – if you make it the whole way without dropping the handles, stand stationary with the handles until you can’t hold them any longer)
Rest 5 minutes, and then…
C.
Three sets for max weight of:
150-Feet Harnessed Sled Pulls
Rest 60 seconds
Rest 3 minutes, and then…
D.
Three sets for max weight of:
150-Feet Reverse Sled Drags
Rest 60 seconds
Rest 3 minutes, and then…
E.
Three sets for max weight of:
150-Foot Sled Sprints
(perform for maximum intensity each set)
Rest 60 seconds
Aerobic Endurance Option
Beginner
Three sets of:
Run 4 minutes @ your 1 Mile Pace
Jog 2 minutes
Intermediate
Four sets of:
Run 4 minutes @ your 1 Mile Pace
Jog 2 minutes
Advanced
Five sets of:
Run 4 minutes @ your 1 Mile Pace
Jog 2 minutes
Post your distances to comments.
Session two Very long warmup. Felt good enough to try squat movements so wanted to drill technique and position. 3 rounds with empty barbell 3 hang to pocket 3 low hang pull 3 muscle snatch 3 ohs 32×1 3 snatch grip btn pp 3 snatch balance 3 hang power snatch 3 low hang snatch Hang+snatch: 205 Everything up to 185 felt meh…last two sets felt more fluid from the floor, hang and receiving Emom skipped Cycling skipped Wanted to end on a good note and try not to do too much too soon. Will live to snatch another day Squats:… Read more »
Primary Strength A. 215#, 225#, 225#, 225#, 225#, 235# B. 305#, 315#, 325#, 335#, 345# last 2 sets started to lose my clean form on last reps Primary Conditioning A. 5 Rounds gamed this way too much in preparation for part B B. 75 reps, Thrusters were easy and unbroken, unfortunately I don’t have butterfly C2B even though I have big sets of butterfly PU, and regular kipping C2B slows me down so much. Disappointing but gives me something to work on Strongman Work – 2 sets ME widegrip pull-ups – 3×10 supinated grip barbell rows – 2 sets 150′… Read more »
A. Every 2 minutes, for 12 minutes (6 sets): Power Clean & Jerk x 1.1 @ 80-90% 160,165,175,180,185,185 Primary Conditioning Session A. Complete as many rounds and reps as possible in 6 minutes of: 6+15 I think 6 Shoulder to Overhead (135/95 lbs) 9 Deadlifts (135/95 lbs) 30 Double-Unders Rest until the running clock reaches 10:00, and then… B. “CrossFit Open Event 12.5” 15+33, thrusters are hard for me since I haven’t been doing them much… heart rate sky rocketed. C2B felt pretty good though =) Complete as many reps as possible in 7 minutes following the rep scheme below:… Read more »
Primary Strength
A. PC+J first set @110kg then dropped to 105kg for the rest
B. 140kg across
Conditioning
A. 7 flat
B. 130 reps
Struggling today, bring on a rest day!
A. 155/155/165/165/170/175
B. 175/195/215/225/235
C. 7+33 that was fun!
D. Did a conga line team workout. Lots of thrusters, AB, and rope climbs ?
A. 225-225-235-235-245-250
B. 275-285-295-305-315
C. 6+11 reps, felt great on this one
111 reps (finished round of 15, plus 3 CTB) don’t think I’ve done this one before
D. 3×4 minutes of running and 2 minutes of jogging done
A.) power clean+ power jerk
90% 260 for 5 sets and 275 for 6th set
B.) 295-315-315-335-335
C.) 6 rds +4 deadlifts
D.) 104 reps ? dead!!
AM Session:
Strongman fun:
Activation:
A: Done 155# ✅
B: Done 35# per arm ✅
C: 20, 17 ✅
Conditioning:
A: Skip, no yoke ? Soon ?
B: Up to 120# + handles (per hand) ✅
C: 135# + sled ✅
D: 90# + sled ✅
E: 135# + sled ✅
PM Session:
Primary Strength:
A: 225-230-235-240-245-250#(90% of 1-RM PC & C&J) ✅
B: 275-285-295-305-315# w/ straps ✅
Primary Conditioning:
A: 5+1 ✅
B: Got through the round of 15’s + 10 thrusters. So 100 reps. ✅
Primary Conditioning Session
B. “CrossFit Open Event 12.5”
I got 1 Thruster from the set of 21 (127reps)
Strongman Conditioning Session
A. 2x 50-Foot Yoke Carry
335# (130% of my back squat)
mix of yesterday and today A) 2″ below knee pause snatch. 125 was good for today. 2nd time doing these. Felt awkward to adapt to first time, only got to 115, so 10 lbs more I’m happy with. Felt smoother today. B) power snatch emom- used 125. Missed once but attempted again and made. C) shoulder bugging a bit for some reason with 125 & 115. So instead of pushing through, opted to just do lighter weight and practice the cycling. 95#-1:34 singles. 65#-:54 13/7 (1-20) D)Back squat- 180/205/235/185/190/190 the 3 sets of 10 today felt like a good grind!… Read more »
Session 2
Invictus Gymnastics Session 3 Level 2 completed
Barbell Row = 115-135-155#
Excited for a rest day tomorrow!!!
Primary Strength Session
A. 12 x 1.1 x 110 kg PC + Split Jerk
B. 5x5x140 kg – w. straps
Primary Conditioning Session
A. 7 rounds + 8 DU
B.“CrossFit Open Event 12.5”
– 137 reps
– PR
Happy with the training today! I got allot more in the thank, focusing on stabil pace and good reps. WL: 88 % of 1 RM C&J. No miss.
Great work Leif!
Primary Strength Session
A. Power Clean & Jerk x 1.1 @ 80-90%: 76-77,5-80-82,5-85kg
B. Clean Deadlift x 5 reps: 97,5kg-105-105-105-105kg
Primary Conditioning Session
A. 6 rounds + 3reps.
B.“CrossFit Open Event 12.5”: 127reps (got 111reps in 2012)
Finished with some assessory for my knee and
Supinated-Grip Barbell Rows x 10 reps @ 50kg-50kg-50kg
Wide grip pullups maxreps: 10reps-8reps
Great work Caro!
Thanks Tino!
Strength
Power clean and Jerk
Up to 250# 80% of squat clean and Jerk
Couldn’t get the 2nd power clean at 255…
Clean dead lift done at 265# had trouble keeping positioning any heavier
Wod
5 rounds + 15 reps
Wod 2
Then 15 thrusers into my round of 18
Was tired and sore
I think if I was fresh this wod would be a different story….
Still a pr!
Solid work dude! Good to see you hit a Pr after all that work!
A. Stayed between 135-145#. B. Did 195#. Wasn’t sure how heavy to go. I used straps and reset each time. C. 5 rounds plus 4 deadlifts. Struggled mentally in the sense that I felt I should workout somewhere else than where I work. The balance sometimes is tough and I “work” often as I’m training myself. I just put in the time today and did today’s full effort. Did not do D cause of the crack in my hand but did do the aerobic/gymnastics from yesterday. I did 3 rounds which makes it 45 shspu at a 2″ deficit! And… Read more »
That’s a big drop in weight awesome to hear your feeling good.
Primary strength
A. 125kg
B.170kg
Conditioning
A. 6 rounds
B. 136 reps – Kipping c2b as butterfly still work in progress. But…. had a look at open leader board from 2012 to see what the top scores were back then and was surprised to see I would place top 10 (in Europe) with that score back then – so happy with that given c2b is still a weakness.
Finished off with butterfly practice and I think I’m finally getting the hang of it and starting to string them together, so much easier than Kipping.
Solid work Rob!
One big sesh
Pump
A)All sets @85%(235)
B)275 worked on form
Conditioning
A)5+1
B)Stopped on round of 18 to keep from ripping
” i was wondering what would break first…your spirit….or your body?!?!” <- the title of this weeks programming..
A. power clean + jerk at 275 for all sets…. these felt like 100000000 pounds
Metcon
A. 6 rounds even
B finished the round of 18 + 15 thrusters soo 141 reps.. felt so slow today. lots of food + sleep this weekend.
You survived and still came out on top 🙂
First Session
PC and Jerk 1.1: 265 for 3 sets, 275 for 3 sets
Clean Deadlift: 295-315-335-355-365
Session 2
Wod 1: 6+5 (non speed rope)
Wod 2: Finished round of 15 (Had to fat bar C2B)
CJ and Tino this week- 1
Me- 0
Maybe a nice walk tonight.
Still money in the bank #alwayswinning
Strength Session
A. 5 sets at 275. 1 set at 285
B. All sets at 315
Conditioning
A. 6+15
B. 110 Ran out of steam during the set of 15.