Primary Training Session
A.
Three sets of:
Max Height Box Jump x 3 reps
Rest as needed
Focus on a soft athletic landing above parallel. Step down safely after each rep.
Followed by…
Four sets of:
5 Seated Box Jump
5 Broad Jump
15 second Assault Bike Sprint
Rest 60 seconds
B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%
C.
Every 3 minutes, for 15 minutes (5 sets):
Clean + 2 Front Squats + Jerk
*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 82.5-85% of 1-RM Clean & Jerk
D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%
E.
For time:
30 Ground to Overhead (115/75 lbs)
100-Foot Handstand Walk
20 Overhead Squats (115/75 lbs)
100-Foot Handstand Walk
10 Squat Snatches (115/75 lbs)
100-Foot Handstand Walk
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
10 Wall Walks
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 sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Death March x 20 Steps @ 2011
Immediately followed by. . .
Dumbbell Walking Lunge x 20 steps
Rest as needed
B.
Three sets, for max time, of:
GHD Supine Plank
Rest 90 seconds
C.
Two sets of:
Banded Pull Aparts x 50 reps
Rest as needed
Engine Accessory Option
Against a 4-minute running clock…
25/18 Calories of Assault Bike
50 Heavy Rope Double-Unders or 75 Double-Unders
15/10 Calories of Assault Bike
Max Reps of Air Squats
Rest 2 minutes and repeat for a total of SIX sets.
Goal is to have around 40-60 seconds for air squats.
Running Endurance Option
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Followed by. . .
800 Meter Warm-Down Run
Compare results to April 22, 2020.
Rowing Endurance Option
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Rowing @ 2k PR Pace
(easy recovery rowing during the 3-minute rest period)
A. Done
B. 155/166/180/200-9@175
C. 135/150/145:150/155
D. 175/200/220-210
E. My back seized up after 12 dB squat snatches, so I called it and did nobility instead.
Engine Option
20 Kb swings instead of dus
54/62/66/67/68/55
Managed to do the 18 cal sub 1min, kb unbroken, and then had between 1min 05 and 1min 20 to get through the squats.
My back felt fine doing this but I decided to not do anything else for the day.
Shoot me an update on your back. It’s likely your hamstring and psoas are super tight from all the weekends running.
PM Session: A. Back Squat *Set 1 – 5 reps @ 65-70% – 245 *Set 2 – 3 reps @ 75-80% – 275 *Set 3 – 1 rep @ 85-90% – 315 Rest 2-3 minutes Followed by… Every 2 minutes, for 6 minutes (3 sets): Back Squat x 3 reps @ 85-88% – 315 B. Against a 2:30-minute running clock… 10 Deadlifts (275/185 lbs) 20 Wall Ball Shots (30/20 lbs to 10′) Max Reps of Bar-Facing Burpees in remaining time Rest 90 seconds and repeat for a total of FIVE sets. 15 / 16 / 15 / 14 / 14… Read more »
Deadlifts on a Monday? ? be careful with your exercise selection. Best to hit these the day before a rest day.
Gotcha. I don’t usually do that, but I would have had a hard time getting the usual wod in due to space and training partner constrictions. I’ll keep an eye on how I feel and if I don’t feel great Wednesday I’ll bump the deadlifts to Saturday morning. Thanks for the tip, I didn’t realize that’s how the programming was set up ??
B. 205/220/235/250/265/245 for 4
C. 190/200/210/220/230.
All of the lifting was so hard today. Me legs are still dead.
D. Nope
E. 8:47. Happy with this. Broke the 30 snatches up so I could move the HS walk faster. Which worked. UB OHS and 5/5 squat snatches
All the gymnastics work is paying off!
Primary
A. Done, 38″
B. 220-235-255-270-290 (92%) then 5 reps at 255 (failed 6th rep. thought I would for sure get at least 8…)
C. 205-205-220-240-255 (92%)
D. No Back Squats today
E. 7:59…
G2O: (Power Snatch) 12-10-8
OHS: UB
Sq Snatch: 6-4
All HSW in 50′ UB increments
SAO
A. 35 lb for all three movements
C. Done, blue band
I need to stop writing all these “gymnastics workouts” for you to crush ?
? I did passively mention things being a bit more difficult with a barbell so I had it coming! I pushed the bar today! Thanks coach
– plyo done
– front squat max reps @120k : 9
– weightlifting 105 and 110 easy
– lots of accessory on pull and shoulders then.
– tomorrow back squat and wod
Good session?
Yes but took today to recover a little bit from a big wod on last saturday morning with friends and a big saturday afternoon swimming session. Front squat today felt strong, I had the 10th rep but my core was over ahah ! I will do the back squat tomorrow and the today wod too.
Good to see you looking after yourself and listening to your body.
Pts. A. Done. Focus on fast arms led to increased explosiveness in the jumps. B. Set 1@ 80kg Set 2 @ 90kg Set 3 @ 100kg Set 4 @ 105kg Set 5 @ 110kg Set 6: 7 reps @ 90kg (loaded the bar wrong) C. Set 1-3 @ 75kg Set 4-5 @ 80kg Felt strong on these but the videos show a whole lot of problems. Will post on the Facebook group. D. Set 1 @ 105kg Set 2 @ 120kg Set 3 @ 130kg Did an extra set for the heavy single @ 140kg 5 sets @ 130kg E.… Read more »
Mixed bag of results but all steps in the right direction.
A Plyo done
B 120/130/140/150/155kg
7 reps on 140kg
C
130 1-3
135kg 4-5
Felt good and legs felt strong.
D
150/170/190kg
5×4 done on 80% 170kg
E 7:33
Singles on the G20 stayed at the bar
Hst walks all done in 2 sets of 15m
Oh squats unb
Singles the first 6 reps then went tng on snatches
Recovered and raring to go! Looks like you paced through the workout well. Nice work and solid start to the week!
Told you! Ready to hit monday hard again. Thanks Tino
Plyo work done. Helpful primer for today. Fun. Front Squat: 210, 225, 240, 255, 270. 5 Reps at 240lbs Clean + 2 FS + Jerk: 185, 195, 200, 210, 215. Really focused on leg drive on the jerk for the last two. Makes a huge difference when I can channel that. Back Squat: 235, 265, 300, 5×4: 285lbs These got kinda heavy. That one extra rep makes a difference. A good challenge. SAO: 16kg FR KB, 35lb Death March/Lunge. :45 Supine GHD Plank Hold, Blue Band Pull Apart. Solid Monday. The little knee irritation I had last week with the… Read more »
Awesome to see you dialled in some extra recovery and hit the start of this week hard! ???
AM Session: Every 4 minutes, for 32 minutes (8 sets) for times: Run 400 Meters **Performed on Air Runner** 1 – 1:51 2 – 1:48 3 – 1:47 4 – 1:46 5 – 1:47 6 – 1:46 7 – 1:44 8 – 1:37 Total – 14:06 Average – 1:45.75 -> Avg HR = 158 -> Max HR = 186 -> Strain = 12.2 I have done this piece quite a few times in the past (all on the Air Runner)m and I knew this was my best overall time, so I dug through my books and looked at my previous… Read more »
What’s the biggest change from last time? Are you fitter? Better at pacing? Recovering better?
I think the major difference was my ability to trust that my legs would recover during the rest period. I pushed a little harder when I wanted to slow down this time because I knew I would be okay.
A.
Done
B.
108-115-125-130-140 kg
max rep 125 kg 4 rep
C.
93-95-100 kg
103-108 kg
WOD 2 Italian Showdown
9 hspu round 18 (93 rep)
hspu 6/9/4-4-4/3-3-3-3-3/2-2-2-2-1
AMRAP 6 min:
– 6 Strict Handstand Push-up
– 6 Alt. Pistol
– 9 Strict Handstand Push-up
– 9 Alt. Pistol
– 12 Strict Handstand Push-up
– 12 Alt. Pistol
……… 15..18
in the afternoon back squat and row
When do the qualifiers need to be submitted by?
friday 31
Maybe best to set training aside and focus on qualifiers? Want to give your full effort!
OK. first qualifying wod and then barbell
now I’m doing tests
A. Done B. Front squats: 62.5, 67.5, 72.5, 77.5, 80. Max reps 72.5, 6 reps. C. Back Squat: 72.5, 82.5, 92.5. Emom at 87. 5 kg Conditioning: did the engine accessory option. With bike erg and 75 reps double unders. Max reps air squats: 63, 58, 59, 51, 54, 57. Minimal training in the last few days. I still feel it in my wrist, and will se the doctor today. I think it will be a while before i manage to take hsw, hspu, cleans, snatch etc.. So couldnt take the clean part today. The strength accessory option later today… Read more »
Hoping for some good news from the doc and also a recovery protocol to help you get back to full health! ??
the doctor thought maybe it could be an inflammation. Fortunately, X-rays did not show fractures. So hope it passes quickly, and that I am back after some rest.
Great news!! Please rest!