Primary Strength Session
A.
Every 2 minutes, for 10 minutes (five sets):
1-Step Box Jump x 5 reps
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jumps x 5 reps each leg
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats @ 55-60% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats @ 65-70% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat @ 75-80% of 1-RM Clean
C.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5-7 – 4 reps @ 85%
*Set 8 – 6 reps @ 75-80%
*Set 9 – 8 reps @ 70-75%
Rest 2 minutes between sets
Primary Conditioning Session
Every 4 minutes, for 24 minutes (6 sets):
Row 300/250 Meters
25 Wall Ball Shots (30/20 lbs)
15 Chest-to-Bar Pull-Ups
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.
Every minute on the minute for 8 minutes:
5 Box Jumps (Step Down)
5 Stationary Dips (Heavy)
Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.
B.
Four sets of:
100-Foot Prowler Push (heavy)
Immediately followed by…
Max Rep Thrusters (95/65 lbs)
Immediately followed by…
15 Toes-to-Bar
Rest 90 seconds
Don’t be scared to make these hurt a little. Force yourself to go straight from the prowler to thrusters and thrusters to toes-to-bar. Lets see how hard you can push in a fatigued state.
C.
Three sets of:
Landmine Rows x 6-8 reps @ 2110 (Left Arm)
Rest 15 seconds
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
Rest 15 seconds
Landmine Rows x 6-8 reps @ 2110 (Right Arm)
Rest 15 seconds
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
Rest 2-3 minutes
D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
Rowing Endurance Option
Four sets for max meters:
6 Minutes of Rowing
Rest 2 minutes
Running Endurance Option
A.
Run 800 Meters @ 60-65%
B.
Run 1 Mile @ 80% of your 1-Mile PR Pace
Walk slowly until the running clock reaches 10:00, and then…
Run 1 Mile @ 85% of your 1-MIle PR Pace
Walk slowly until the running clock reaches 20:00, and then…
Run 800 Meters @ 80-85% of your 1-Mile PR pace
C.
5-10 Minute Cool Down, then Stretch
First day of proper training this week. Ended up with the flu Monday/Tuesday completely bed ridden hacking up a lung. Did some static stretching at home but that’s it. Jumped in to class Wednesday got underneath some 75% back squats for a rep just to feel weight. Energy levels still shit. Today, Thursday took a stab at this programming. Went better than expected although the power cleans felt very heavy. Strength A) Done B) 180/205/240 C) 260/280/300/320/340 stopped after the heaviest set, didn’t want to over due volume, still trying to recover from this, feel maybe 80% Conditioning E4MOM completed.… Read more »
European Championships (Beep test 15m run through) Primary Strength Session A. – Done B. 3 Clean Pulls + 3 Power Cleans + 3 Front Squats @ 110KG 2 Clean Pulls + 2 Power Cleans + 2 Front Squats @ 120 1 Clean Pull + 1 Power Clean + 1 Front Squat @ 130KG C. Back Squat *Set 1 – 8 reps @ 140KG *Set 2 – 6 reps @ 150KG *Set 3 – 4 reps @ 161KG *Set 4 – 4 reps @ 172KG *Set 5-7 – 4 reps @ 182KG *Set 8 – 6 reps @ 172KG *Set 9… Read more »
box J to 30inch
SL BJ done
Clean complex’s – 170, 200, 225 lbs
BS – 245, 265, 280,300,320, 300,280 (only got 3’s at 320 instead of 4’s)
back extension and kneeling press
did 5 sets of conditioning with splits between 2:45 and 3:10 (ashamed to say I threw in the towel on 6th one…) Did 300m row, 20 thrusters with 45lbs BB, 15 C2B. In a home garage gym.
Nice work getting this in Chris. Stay mentally strong on that final set!
A. Single step box jumps to 20” box….beginning to float ? Single-leg broad jumps: done B. Clean complex triples: 95/100/105 Doubles: 110/115/120 Singles: 125/130/135 **ive been getting some pain in my left palm when in the front rack for about a week now, at first I thought it was just sore/bruised from something but it hasn’t improved. I have no idea what is going on! C. Back squats: 8@145, 6@155, 4@165, 4@175, 4@185, 4@185, 4@185, 6@165, 8@155 Conditioning: ☠️ Set 1 – 3:15 Set 2 – 3:20 – 12 c2b Set 3 – 3:20 – 12 c2b Set 4 –… Read more »
Yes! That float feeling is the best!
Strength:
Back rack split squats: 95lb
4×10 each leg
Conditioning:
Modified and scaled:
20cal ass bike
20 wb (20lb) with a wall ball under my butt on each squat
10strict pull ups
Didn’t eat a lot today so only did 3 rounds. Legs are crushed, will see how everything feels tomorrow. I did go unbroken on wall balls and didn’t put hands on my knees. Tiny victories. First time doing wall balls in 3+ months.
Eat, eat, eat.
Cleans up to 265
Sets of 4s on BS at 350
Conditioning:
Most rounds under 2:20, slowest round was 2:28
Everything UB. C2B felt easy
Primary Strength Session
A. Skip – Still no plyo on knee
B. 205, 245, 275
C.295-315-335-365-385-335-335
Primary Conditioning
Made it through 5 rounds 6th round only 10 CTB.
finished w/ the row workout
A. Box jump done/Broad jump done
B. 130-150-170#
C. 185-200-215-230-245-230-210
Primary Conditioning:
Used 20# WB
2:54, 3:30, 3:43, 4:12, 3:56, 3:46
First two rounds as Rx, last 4 rounds rested 2 mins in-between as I was falling off the interval. WBs need to improve, they’re a weakness. Coaches, any help with WB pieces? 🙂
Accessory:
DB incline BP 60# 4×6
Nice work
S2
Rowing conditioning-gym just got a ski erg so alternated between both
New toys are exciting!
Didnt realize how much the ski erg lights up your lats!
Still not back to 100% just going to ease back into it.
Primary Strength
A. Box jump upto about 40”
Broad jumps done
B. 80kg
95kg
110kg
C. Back squats
8@115, 6@122.5, 4@130, 4@135, 3×4@140kg
6@130kg, 8@120kg
Conditioning
Heavily mod
300m row
25 air squats
10 C2B
Strength
A. Done
B. 215-250-285
C. 275-300-320-340-360(x4)-335-315
Conditioning
Only had time to squeeze in four rounds and realized I had a 25# WB not the 30
2:52-2:45-2:47-2:52 all UB
Session 2
Primary conditioning
2:06, 2:22, 2:34, 2:53, 3:23, 3:33 (I died☠️)
Running endurance
A. 3:40
B. 7:30, 7: something (watch died), 800M done. Legs were donezo .. fighting cramps late in the first mile and second mile.
C. Done
Primary strength:
A. Done
B. 3cp+3pc+3fs @90
2cp+2pc+2fs @105
1cp+1+pc+1fs @120
C. Backsquats @115/125/130/140/150×3/140/130
Conditioning:
2:30/3:02/2:34/3:23/3:02/3:47
Did 200m on row, 15 wallballs, 7 c2b
Strength accessory:
A. Box jumps done, stationary dips @10lbs
D. Ghd hip ext @25lbs
Tall kneeling Pallof presses done
Lots of work done today. Great effort
A. Done.
B. Done.
C. 175, 205, 235.
D. 255, 280, 292, 315, 335, 315, 292
Conditioning
2:39, 2:49, 3:14, 2:55, 3:05, 3:10
Way to bring those times down after that third one!
Session 3:
Yoga ?♂️
A lot of people have been getting into yoga. Hope it was good
It’s aawsome! Clears the mind and gets me ready for the next day!
Did they work on your ankle and shoulder mobility…:)
S1
Cardi-Bro
S2
Cleans
3s – 205/215/225
2s – 245/255/265
1s – 285/300/315
Back Squats
275 x 8
335 x 6
355 x 4
385 x 4
405 x 4
355 x 6
335 x 8
Conditioning
2:17
2:24
2:29
2:29
2:36
2:30
Wall Balls were much harder than expected.
Solid work today!!
Morning session:
Rowing endurance 1632/1630/1620/1609 did this at 430 this morning so I could get some conditioning in
Afternoon session:
Primary strength
Couldn’t do part A at my internship
B) 165/185 185/210 225/240
C) 230/250/265/285/300/300/300/275/250 these got hard haha
Strength accessory
B) done loaded that sled to be really heavy
C) done 135 on the sled
D) done held onto 25 lbs
Got in what I could today! Glad I got 2 sessions in!
Nice work getting two session in!
Thanks Tino!
A) Done
B) 185, 210, 240
C) 290, 315, 335, 355, 375, 335, 315
Conditioning didn’t do, my shoulder for what ever reason was bothering me pretty badly (whenever I have been doing pull-ups for whatever reason) so I just did accessory strength.
Get that shoulder healthy Jordan! Hope your rehabbing and making sure your priority is to get back to 100% for the Open.
A. Done
B. Went off of 310, prob could have gone up
C. Shared a bar with my wife, so she did back squats and I did overhead squats
1.185
2.195
3. 215
4. 225
5-7. 235
8. 215
9. 195
Cond- everything unbroken/ all times under 2:30 besides the last one (legs were on fire, but really pushed myself)
Just need to get strength up to match your conditioning!
primary strength: A. done B. off of 160 lbs, went smothly C. lowered my “max” for back squat from 210 to 200 lbs, so I went off of 95% of my true max, All sets were fairly easy but I didn’t want to push the weight too much yet primary condo: this was rough. Wallballs are not my gem. 2:31-2:59-3:01-3:23-3:07-3:30 most sustainable rep scheme for wall balls was 11-10-4 CTB unbroken except for last set. strength accessory: A. done with 32 inch box and 10 kilo DB B. prowler 50 kilos, that was tough! 7-10-10 thrusters, TTB were easy but… Read more »
Another solid session in the books!