Primary Strength Session
A.
Every 2 minutes, for 8 minutes (four sets):
Seated Box Jump x 5 reps
Followed by…
Every 2 minutes, minutes for 8 minutes (four sets):
Broad Jump x 5 reps
B.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
C.
Every two minutes, for 20 minutes (10 sets):
(Power Clean + Jerk) x 2 reps
Build over the sets to establish a 2-RM power clean & jerk.
D.
Four sets of:
Deadlift x 6-8 reps @ 70-75%
Immediately followed by…
Sandbag Squats x 20 reps
(Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.)
Rest 90 seconds
Primary Conditioning Session
Four sets for times of:
Row 300/250 Meters
10 Bar Muscle-Ups
Rest 60 seconds
20/15 Calories Assault Bike
15/10 Strict Handstand Push-Ups
Rest 2 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.
Strength Accessory Option
A.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds
Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.
B.
Three sets of:
60 seconds of Air Squats
100-Meter Sled Sprint (light)
Rest 60 seconds
C.
Three sets of:
Death March x 20 steps @ 2111
Rest 15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed
D.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10-12 reps
(add weight if possible)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest 60 seconds
Assault Bike Conditioning Option
Six sets:
60 seconds of Assault Bike @ 70/80+ RPM
Rest 15 seconds
30 seconds of Prowler Sprint (medium load)
Rest 3 minutes
The prowler sprint should be one continuous effort with no stops.
Gymnastics Skills Option
A.
Every minute, on the minute, for 9 minutes (3 sets) of:
Nose-To-Wall Handstand Hold x 30 seconds
Kick to Handstand on Wall (with hands turned out) x 10 reps
*Once your feet are together on the wall step back down and land in your starting position to complete one rep.
Wall-Facing Handstand Marching x 30 reps
B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Back-To-Wall Split Handstand Hold x 30 seconds
Wall-Facing Split Handstand Hold
x 30 seconds
C.
For time, complete 5 rounds of:
Headstand Kip to Handstand x 10 reps
Elevated Foot Handstand Push-Up x 15 reps
Tuck-Up x 20 reps
Single Leg Thigh Taps
x 25 reps
Hand Plank Shoulder Taps x 30 reps
Strength
A. Done, didn’t take measurements but this was fun. Will take measurements next time.
B. Worked up to 115.
C. Worked up to 275 for 2 RM.
D. Powered through this despite being very sore from 70lb kb lungs the day before. DL at 345, sandbag at 100lb (biggest one we have) 20/20/17/15
Conditioning
3:53
4:15
4:31
5:01
almost made it all unbroken, had to break up last round of hspu
Primary Strength Session
A.
Seated Box Jump x 5 reps
Max 52inches
Broad Jump x 5 reps
Max 120inches
B.
Sotts Press x 3 reps – 60KG
C.
(Power Clean + Jerk) x 2 reps
2-RM power clean & jerk – 130KG
New 1RM power clean @ 140KG (with the jerk)
D.
Four sets of:
Deadlift x 6-8 reps @ 170KG
Sandbag Squats x 20 reps
(all reps achieved, was very tough!)
Primary Conditioning Session
1. 4:16
2. 4:22
3. 6:30
4. 6:15
Strength accessory:
D. Done
A.
Last set to a 43″ Box
Broad Jump: Done
B.
95/115/135/140 x 2 reps
C.
185/205/210/215/220/225/225/235/235/240#
D.
Deadlift 295
Not Sandbag… Front Squat to 135 lbs
Set 1: 1:06
Set 2: 1:18
Set 3: 1:24
Set 4: 1:47
Conditioning
Set 1: 4:45
Set 2: 5:53
Set 3: 9:25
Set 4: 9:09
A. All done to a 20” box
Broad jumps: Done
B. 15/15/15/35#
C. 96/100/105/110/115/120/125/130/135/140#
Conditioning:
Set 1: 2:30/2:27
Set 2: 2:18/2:01
Set 3: 1:52/2:14
Set 4: 1:51/2:26
Strength accessory:
A: done with 95#
Could you have pushed the first couple rounds on the rower a bit faster?
I think my row stayed fairly consistent. My bar muscle ups aren’t where they used to be and I reverted to a band halfway through…which allowed me to move through them a bit quicker with much better form.
A. Done
B. 35lb bar
C. Worked up to 185# on last set
D. DL: 265#
Sand bag: 80#
20-20-17-12
Primary conditioning:
6:23, 7:06, 7:46, 7:54
Came out hot, couldn’t hold it lol
Gymnastics Skills Option
C. Done for quality
Great session!
Came out real hot!!
Hahah tru
Conditioning
5:17/5:07/6:05/6:26
*scaled to 5 ring muscle ups…started failing on the third set…not used to 12 extra pounds ??
Strength
B. Sotts 55-65-75-85
Then accessory strength
A. 30/34
B. 30-34-36 (no sled, so just sprinted)
Putting in work still!
Strength
B. Light
C. 185,205,220,235,245,255,265,280,290, 305 failed second rep
D. 365 on deadlift. 100 on sandbag.
Conditioning
A. 4:25 15 cal assault, 5:11 25 cal assault, 5:06,5:04. Read the board wrong on first round of assault. Made up missed cals on second round. All bar muscle ups and shspu unbroken. Can push bike and row harder.
Don’t be afraid to hurt yourself on the bike and rower
Pm Session
Primary conditioning
1:42-4:04
7:52-10:42
14:50-18:02
22:44-26:07
Power snatched to a heavy Double
240
Doing Wodapalooza workouts tomorrow so isaved my cleans
Primary conditioning
Strict HSPUs are the only thing that hurt my shoulder and I believe it’s mental.. maybe? Kipping HSPUS are fine and unfortunately I’ll probably only get to work on the towards the open so I don’t jack anything up.
25ish total w rest – MUs UB, kipping HSPUs
Might not be mental. Just be careful. Try not to do kipping HSPU until they have been announced in the open. No need to risk anything
Morning/afternoonish session: 2nd day of my internship was today so I’m gonna do my best to get in as much quality training time as I can. Today the strength coaches and I did 10 sets of power clean doubles I got 275 with no belt and 1 and 285 and missed my second power clean Then we bench pressed to a heavy triple I got 245 and we did lat pull down before each set Then 3 sets of 15 ring rows/10 bicep curls to shoulder presses I used 30s for that Then I did the death march and hypers… Read more »
Nice job getting all this in! Hope the internship is going well!
Thanks Tino! So far so good it’s gonna pick up a lot on Monday but it should be fun!
Primary conditioning
Set 1-3:11/1:44 (6/3/1)
Set 2-3:01/1:47 (5/3/2)
Set 3-3:15/2:03 (5/3/2)
Set 4-3:16/1:44 (5/3/2)
*bar mu sets in parentheses, did Kipping hspu unbroken every set
Assault bike condo-done/ two 45# plates on sled
Dude…kipping. C’mon! You know our thoughts on these.
I thought this is the cycle we are allowed to kip on?
When it says kipping yes.
My bad!
Primary strength
Jumps done
Broad jumps done
Sotts up to 95
Clean and jerk up to 270 for a double, i think this is a PR for a double I’m not certain.
Deadlifts 4×7 at 375
20-20-19-18 Sandbag 100#
Conditioning later.
Awesome job hitting 270 for a double!!
First day back after holiday and being sick, still not 100% but I’m going nuts not training so kept intensity and volume down.
Primary Strength
A. Done, these were fun
B. Sotts, 20/25/30/35kg
C. Built to 115kg
D. Scaled back to 3 sets
Deadlifts 150kg x6
45kg dball x20
Conditioning
Scaled back to 2 sets @80% effort
1. 5:25
2. 5:24
Including rest
Good to see you back! Hope you had a fun vacation and you get back to full health soon. Ease yourself back in and aim to hit Mondays work hard!
Primary conditioning:
That was fun.
1) 1:34 / 1:20 = 3:54
2) 1:37 / 1:29 = 4:06
3) 1:37 / 1:43 = 4:20
4) 1:38 / 1:40 = 4:18
row-MU / bike-shspu = total round with rest
Went unbroken on everything
Great work James!
S1
Primary conditioning
1:51 – 2:31
1:54 – 2:48
1:55 – 3:01
1:55 – 3:24
S2
Seated box jumps and broad jumps done
Sotts press with some band help
Power Clean and Jerk x 2
Ended at 315 lbs
That’s it today. Sick wife at home. Calling it a day
Hope Dani gets better soon and also that she doesn’t pass it along to you!
Quarantine her. Being sick is awful. “In sickness and in health… except for when it’s almost open season”
Haha that’s comedy
A. Done
B. 20-30-40-50kg
C. 60-70-80-90-100-105-110-115-120kg – 122.5kg only one rep
D. 6 x 152.5kg, only sandbag I have is 60kg
16/11/10/10
Conditioning
4:56, 5:08, 5:19, 5:34
Bar mu 4/3/3
Hspu 10/5 then 5/5/5
Pm
Did weighted pull ups and dips
7.5kg x 12/10/10
12/12/12
A. Done
B. Done all with empty barbell
C. Did E2M for 20: 3 HPC + 2 FS + 1 S2OH for WZA. Got up to 275lbs.
D. Skipped. Lower back is still smoked from the 200 DB snatches
Primary Condo
4:22/4:51/5:23/5:27 muscle ups all UB. SHSPU 8/7, 5/5/5 x 2, 8/5/2)
Great work keeping the bar muscle-ups unbroken!
Primary strength:
A. Done
B. Sotts press @15 bar
C. 2rm power clean and jerks up to 130
D. Deadlifts @165
Sandbags @ 60, reps: 20/13/15/13
Really good session today
Clean grip sots FR 45,75,95,115 allx3
PC+Jerk up to 245×2 happy about this
Deads 365×6
Sandbag I believe was 200 it only sand bag we had all sets of 20 absolutely miserable
Primary conditioning went well
Nice work using the 200lb. Sandbag!
A) done
B) 20/20/25/25
C) up to 115kg
D) 6×140
20/12/10/7 @ 60kg.
First time I use a sandbag (christmas present). Wouaw so hard and fun in the same time ?
You’ll have so much fun with that sandbag!