Primary Training Session
A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps
Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Sets 7-8 = 1 rep at 95+%
C.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
Followed by…
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 85-88%
D.
For time:
1000 Meter Row
15 Bar Muscle-Ups
30 Thrusters (115/105 lbs)
Rest 5 minutes, and then…
Complete rounds of 27, 21, 15 and 9 reps for time of:
Overhead Squats (115/105 lbs)
Toes-to-Bar
E.
Three sets of:
Prone Lying Hamstring Curls x 10 reps @ 4111
Rest 30 seconds
Reverse Hypers x 20 reps
Rest 60 seconds
*If you do not have acess to a Reverse Hyper perform Band Pull-Throughs or Barbell Good Mornings.
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.
Three rounds of:
Sandbag Clean & Press x 10 reps
(Choose a weight you can do for 15 reps without needing more than 5 breaths in between reps at most)
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
B.
Five sets of:
30 second Sled Push
10 Sandbag Squats (bear-hug hold; heavy but unbroken)
30 second Sled Push
Rest 3 minutes
Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out the last 30 seconds.
Engine Accessory Option
Against a 2:30-minute running clock…
30/22 Calorie Assault Bike
Max Reps of Air Squats
Rest 90 seconds and repeat for a total of EIGHT sets.
If you have a weighted vest wear it!
Aerobic/Gymnastics Accessory Option
Three sets for times of:
Row 1000 Meters or 2000 Meter Bike Erg
50-Foot Handstand Walk
1-3 Legless Rope Climbs (15′)
50-Foot Handstand Walk
4-6 Strict Muscle-Ups
50-Foot Handstand Walk
8-10 Bar Muscle-Ups
Rest as needed
Pts.
A. Done. Empty bar working mobility.
B. Worked from 50 to 75kg.
C. Sets scaled by 5kg.
Working sets done @ 132.5kg
D. Done first round around 8 min
Second round around 8 min.
E. Skipped
Session 2 A. Build to today’s 1-RM Tempo Front Squat @ 32X1 – 285 Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo – 4 @ 285 B. Every 3 minutes, for 12 minutes (4 sets): 3 Cleans + 1 Jerk (perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk) *Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk – 215 *Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk – 225 When the running clock reaches 12:00… Every 2 minutes, for… Read more »
Have from the week? Or the morning session?
Tired*
A. 85/95/105/115 B. 130/130/145/145/150/160/160/165 for a questionable power lol these actually felt pretty solid today C. 235/270/300/315, doubles at 290/295/300/305/315…best my squats have felt in a while D. Ouch. This workout messed me up ? 7:52-row was 4:04, muscle ups 10/5, thrusters 11/8/6/5. 10:10-I went way too aggressive on my OHS and it caught up to me on the T2B. OHS: 12/6/5/4, 9/5/6, 7/5/3, 9 T2B: all over the place, mostly 3s and 4s. Just tried to keep my rest quick because I knew I couldn’t hold on to big sets. My forearms were fried. But overall happy with today… Read more »
You went hard on that first portion!!
Damn solid days work. Good to see your strength numbers are there along with conditioning going well.
Thursday Did some “catch up” by doing missed accessory work this week. (From Wednesday) A. Three sets of: GHD Supine Plank x 30 seconds Suitcase Carry x 100 Feet each side Chinese Kettlebell Row x 12 reps @ 2221 B. Four sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps @ 50lbs Dumbbell Bench Press x 20 reps @ 35 lbs Single-Arm Dumbbell Row x 8 reps each arm @ 2111@ 55lbs Kneeling Straight Arm Press Downs x 20 @ 1121 w/ blue band C. For completion 400m Run 2 Legless Rope Climbs from seated to 17′ 15 GHD sit… Read more »
Productive Thursday and solid Friday! Great work on the Power Snatch PR!! I would have of course given you it based on “intent” (within reason:))
Two damn good days of work!
Thanks Tino! I also forgot to include my E3Mx5, I did my 5 sets of 2 at 315 which is huge for me! I have so much confidence under the bar lately. Feeling super strong and somewhat fast ?
It’s been an awesome few weeks of training!
– squat jerk done
– power snatch up to 85k
– back squat 5x2x160k
– just time today for first condo : 7’31
Got some good work in. Looks like you were a little limited on time too!
Yes a little bit today cause a lot of work but for sure I do what we have to do ahah
Big session tomorrow morning and swimming in the afternoon.
A. 30 kg
B. 40 Up to 50kg
C.80/90/97,5/107,5kg
Emom 102,5kg
D. 9:08/ 11:05
Barbell 42,5kg
Now I’m going to the pool, I’m resting tomorrow. On Monday I start recording qualifications.
What qualifiers?
Italian showdown. The situation was a bit complicated by covid. Only 10 masters are inviting. I was eleventh a year ago, so I have to try very hard.
Squat Jerk: 55, 65, 75, 85 Power Snatches: 125×2, 135×2, 140, 145, 155, 160, they felt good so I kept going: 165, 170. Which matches or slightly exceeds my 1RM Power Snatch. No starfish feet, strong turn over. Back Squats: 235, 265, 285, 300, 5×3: 285×2, 290, 295×2. Conditioning: 7:55. Bar MUs: 14-1, Thrusters 10-10-10. I had big goals to go UB or two sets. But woof! Almost called it there… but then my first 15 OHS were strong so I committed to part two. 12:43. OHS: 15-12, 14-7, 15-9 T2B: 9-9-9, 7-7-7, 8-7, 9. Just out of gas but… Read more »
Awesome to see that you didn’t let the workout defeat you!!
Great day of work both from a physical and mental standpoint. Great work Linds!!
I almost called it after the first piece of the metcon too! Had to dig deep to keep moving, great job!!
A done 20/40/60/60kg
B upto 90kg did 6x 90kg
Then did some strict gymnastic work and some rowing for 20min straight. Still not fully recoverd so decided to move some and do some stretching.
Take the weekend easy too and hit the road running on Monday! ?
AM Session: Every 4 minutes, for 32 minutes (8 sets) for max calories: 45 seconds of Assault Bike 50 Heavy Rope Double-Unders or 75 Double-Unders Went with the 75 regular DU option. My “heavy” rope options include: -Scout rope -Drag Rope -Rogue PRO Rope For 50 reps the scout rope would have been too easy butI probably would have had to break up the set of 50 if I used the drag rope or the PRO rope. And my double unders with the speed rope have been a little messy lately (I have been tripping up a lot), so I… Read more »
Pretty damn consistent! Easiest to hardest heavy rope?
I would say:
Scout
Pro
Drag…
A.
40-50-55-60 kg
B.
65-….-83 kg ( 1 rm 88 kg)
C.
112-128-135-143 kg
2 Rep 135 kg
D.
7’34”
Row 3’39”
Bar MU 9-6
Thruster 18-12
10’43”( a lot transitions ohs to ttb)
Ohs 15-12/13-8/15/9
Ttb 15-12/13-8/15/7-2
E.
Done
Tomorrow wod qualifica Italian Showdown
Should have maybe rested today to be fresh???
What’s the workout?
For time: – 10 Alt. Db Snatch – 15 Burpee broad-jump – 20 Alt. Db Snatch – 15 Burpee broad-jump – 30 Alt. Db Snatch – 15 Burpee broad-jump – 40 Alt. Db Snatch – 15 Burpee broad-jump – 50 Alt. Db Snatch – 15 Burpee broad-jump (time cap 15 min) M: 22,5Kg – 1,5m distance I’ll try it with a friend tomorrow , I have 3 weeks to do three work out. AMRAP 6 min: – 6 Strict Handstand Push-up – 6 Alt. Pistol – 9 Strict Handstand Push-up – 9 Alt. Pistol – 12 Strict Handstand Push-up –… Read more »
See how you feel, but ideally you want to be hitting these fresh!