Primary Strength Session
A.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats
For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.
B.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
C.
For time:
9 Power Cleans (245/155 lbs)
12 Power Cleans (195/125 lbs)
16 Power Cleans (145/95 lbs)
25 Power Cleans (95/65 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
*Males load a 45 lb. barbell with 4 x 25 lb. plates stripping one plate each round.
*Females load a 35 lb. barbell with 4 x 15 lb. plates stripping one plate each round.
Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 3 minutes of:
10/8 Calorie Assault Bike
6 Burpee Box Jump Overs (24″/20″)
Rest 2 minutes then repeat for a total of three sets. MAKE THESE FAST!!!
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.
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
45 seconds of Strict Handstand Push-Ups
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
45 seconds of Supinated-Grip Strict Chest-to-Bar Pull-Ups @ 2111
(pause for a full second at the top)
Rest as needed
B.
Four 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
One set of:
1200 Meter Sled Drag
Load with a weight that you will be able to move steadily. Goal is just to create a steady grind.
A.Build to today’s heavy complex of… 1 Pause Front Squat @33X1 + 2 Front Squats- 195 Did the pause at 205 and upper back said no to the squats B. Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+ 100, 120, 130, 140, 150, 160, 170, 175, 180 (actually felt pretty good), 185 C. Did 15.2 for my Birthday today. One of my 2017 goals was to crush my old scores… so I programmed it for myself on my birthday! 262- made… Read more »
Still a day behind…
Primary Strength:
A: Up to 315#(89%) ✅ pumped about this ✊
B: 165-185-205-225-235-245-255-265-265-265#(87%) ✅ feet weren’t moving so stayed at 85%
C: 10:52. 245# is 90% of my PC max so that part took me 4 minutes but no fails. ✅
Primary Conditioning:
A: 3+0, 3+0, 3+0 ✅
2 rounds of the core work ✅
Strongman Accessory:
Only made it 400m w/ 90#+sled. Legs are #ded
Strength:
A) Built to 330. This was everything I had today.
B) Built to 315. Dropped bar between reps.
C) 4:51 Singles/Singles/11-5/Unbroken
Conditioning:
3+12
3+10
3+10
Pushed myself on every set 100%
Aerobic/Gymnastics:
Did the four sets of core work
Wanted to still post cuz forgot. Crazy 13 hr day at work
Pump
A)300
B)155/170/185/200/215/225/235/240/miss show at 245 ?
C)9:37 pumped cuz my 1rm is 275 went 9/9 @245
AdditIonal
Aerobic/Gym-nasty work done
A. 185# Wanted heavier but wasn’t feeling quite as strong.
B. Built to 180# (95%) Happy that I’m consistently lifting this weight. Just realized after I watched my video
C. 6 something. Took me 2 minutes to do 155#. Squatted 4th rep..was trying to push it to see what I could do but I just struggle at the heavier weights.
Took the rest of the day off to rest cause I’m tired!
A. Built to 205# did not get the last F. Squat
B. 190#
C. 4:05 singles,6/6,11/5,25
D. 2+13, 2+4, 2+7
My wife was throwing up all weekend and I can tell I’m fighting it off. I don’t feel sick but my resting heart rate is elevated, I’m tired and don’t feel like I have much push. A. Pause FS + 2 FS 160 B. HC + Clean 140 C. 5:11 – I didn’t feel winded just run down from the beginning. Not a great effort here. Conditioning Sprints sounded horrible so I just did a circuit to get my heart rate up a bit. 12 Rounds in 15 minutes of: 50′ Prowler backward drag 255 lbs 50′ Sandbag Carry 175… Read more »
I hope you and your wife are feeling back to 100% soon!
Thanks man!
Got some deep tissue work done and cupping. Feeling a little better
Didn’t do the front squat to let my glute recovery another day
Did the hang clean + clean all power up to 80-85% on the last set (275)
Part c and d didn’t not finish :/ today was a not a good day with schedule and body. But trying to be smart and listen to it hopefully tomorrow I can hit it as rx
I’ll be posting way late, got 4 hours of sleep and was at the hospital all day.
Hopefully you get a solid night sleep tonight!
Prolly not but full effort tomorrow Hunter!
Conditioning
3+1
2+10
2+10
Worked up to 295
Had more in the tank but taking it easy on the knees
Clean complex
275 about 89%
Power cleans
9:04 rx
Con
2+8
2+11
2+15
I used airdYne bike so did 15 cal insted of 10
Finally starting to get over sickness… hopefully I breath better tomorrow!
Glad your feeling better dude!
A. Worked up to 220#
B. 125,130,145,155,165,175,185,190,190,195
C. 3:48
Conditioning:
2+12, 2+10,2+8
Did yesterdays 6RM back squat.. worked up to 250#
Then did yesterdays rowing workout… since im a terrible rower..ended with 5063 meters.
Then did 3 rounds of the L-sit, vup, hollow old gymnastics stuff… that burned.
That’s a lot of work today!?
Primary conditioning
3+11
3+5
3 even
My legs stopped working on the last one
Those are some solid scores!
A. Up to 200 (little over 80%)
B. 115-125-135-145-155-165-175-180(failed clean)170-175
C. 6:40rx
Conditioning
A. 2+5-2+6-2+6 (that was me going fast ?)
How’s your body feeling after the weekend?
Just fatigued. Lots of little muscles hurt (thanks Sam), but nothing big.
Primary strength:
A. Pause FS+ 2 FS 120#
B. Hang clean+clean
80/80/95/100/110/115/125/130/135/140hang only, almost passed out after I got that one
C. 6:42, weights were: 105/85/75/65
Primary conditioning:
A. 2+4/2+8/2+6, 12 cals on airdyne
One session this afternoon/evening Strength A: build to 210- actually pleased with this! Front squats are a weakness, so I wasn’t expecting to get that. B: 125/135/145/155/170/180/190/190x/190/190 C: 5:38- didn’t have the 15’s so my build out was weird. 155 – 3/ singles x 6 125 – 6/3/3 95- 11/5 65- 15/10 <– that should have been UB ? Conditioning A: 2+9/ 2+10/ 2+9 – did better on the bike than I thought. Went out hard on the first round of each amrap, had some trouble getting power on the other bike rounds each time but made myself uncomfortable the… Read more »
I felt the exact same way on the Assault bike. Legs didn’t want to work after the first round each time!
I did the first 8 cals at like 80 rpm, then the other rounds I was pushing to stay at 63!
Sneaking in that heavy wallball work ?
Legs were dead! I missed 10ft a few times and had to no rep myself ?
Primary strength
Up to 135 on front squat. I can’t track my knees forward even when I feel good so not a whole lot of point in going heavier ha
Hang clean + clean: 175/195/210/230/245/255/265 (~82) failed clean. All power up to 265. I caught the clean in the bottom but didn’t try to stand up with it.
Cycling: 9:53 rx. haven’t cleaned over 225 in a long time before tonight so first 9 were just practicing set up (~4 mins) 12s were singles (~6 something) 16s were fast singles (~8 something) 25s were muscle cleans 18-7
Back feeling better?
I’m really sore from yesterday but the fact that I could power clean is a good sign
Are you still having issues with your ql too jake??
Always haha
How do you deal with it?!I wonder if you do different to me? When it fairs up…how long does it take you to get over it etc?! I have a shed load of glute excercises that my physio has given me so waiting to see it will work long term…
It’s been something I’ve had flare up off and on since I was 16 and can be a problem for a few weeks to two months. I usually try to strengthen imbalances or mobilize. If something’s tight it’s usually made better by rolling my IT band, doing pigeon pose, couch stretch or mashing my hamstring with a barbell on a rack. Imbalances I try to correct in my warm ups so a lot of glute and hamstring tempo work like single leg kb deadlifts banded good mornings hip extensions and ab work. In training going double overhand in deadlifts and… Read more »
Strength
A. 175; failed on last rep at 185
B. Up to 175 touch n go on the hang clean + clean (92%)
C. 6:30 pretty stoked considering my max power clean is an ugly 170#
I hope no starfishing on those power cleans…:)
I don’t know if I want to know what that is cause I probably usually do it.. but these felt soooo good!
Session 2
Invictus Gymnastics Session 1 Level 1 Section A
2 rounds of Core Complex
Assault Bike/BBJO Metcon
– 2 rounds + 13
– 2 rounds + 12
– 2 rounds + 11
Primary strength A. Built to 225. B. 130/145/155/170/180/190/205/210×3 Left my lifters at home today, so felt pretty good about hitting these numbers in regular shoes! C. 4:16 155 – singles 125-UB 95 – UB 65 – UB Conditioning A. 3/2+9/2+9 Gymnastics (used this as part of my warmup) A. HSPU 14/15/17 PU (with band assistance) 6/7/7 B. Done Did a competition this weekend and finished every workout realizing that I hadn’t pushed hard enough. I think I started to get complacent training alone and wasn’t pushing myself like I needed to….then in competition, didn’t know how hard I could go.… Read more »
God learning from the weekend! Use training as a place to push your body limits and test its capabilities!!