Primary Training Session
A.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats
Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 3-second Pause at Mid-Patella
*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch
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 18 minutes (6 sets):
Back Squat x 4 reps @ 80%
D.
For time:
100/70 Calories of Assault Bike
100 Kettlebell Swings (32/24 kg)
Rest until the running clock reaches 20:00, and then…
Complete rounds of 15, 12 and 9 reps for time of:
Bar Muscle-Ups
Devils Press (50/35 lbs)
Rest until the running clock reaches 30:00, and then…
For time:
1000 Meter Row
50 Burpees Over the Erg
E.
Three sets of:
Barbell Romanian Deadlift x 8 reps @ 3011
Rest 30 seconds
Single-Leg Glute Bridge x 30 seconds each leg
Rest 60 seconds
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 weight of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
B.
Five sets of:
200-Foot Harnessed Sled Drag
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 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 your set.
Engine Accessory Option
Eight sets for times of:
25/18 Calorie Assault Bike
25 Jumping Air Squats
Rest 2 minutes
Record times for Assault Bike and total time after AIr Squats.
Aerobic/Gymnastics Accessory Option
A.
Three sets for times of:
Row 500 Meters or 1000 Meter Bike Erg
50 Heavy Rope Double-Unders
15 Parallette Handstand Push-Ups to 6″/4″ Deficit
10 Strict Muscle-Ups
15 Parallette Handstand Push-Ups to 6″/4″ Deficit
50 Heavy Rope Double-Unders
Row 500 Meters or 1000 Meter Bike Erg
Rest as needed
B.
Every minute, on the minute, for 12 minutes (6 sets) for max reps:
Odd Minutes: 30 seconds of Alternating Pistols
Even Minutes: 30 seconds of GHD Sit-Ups
A. 85/105/115/125
B. 95/95/95/105/105/105
D.1 10:33
D.2 7:33 (Bench jump overs, weighted v-ups, devils press)
D.3 7:27 (4:15 spin bike at challenging pace instead of row, burpees over the bar)
E. 145 deadlifts
Gymnastics conditioning
25 cal bike
50 weighted dus
15 strict hspu
5 devils press
15 strict hspu
50 weighted dus
25 cal bike
– 3-4 min rest –
9:33/8:46/9:28
The middle one was my best dus set.
Emom 12
:30 pistols : 14/15/16/17/18/19
:30 weighted v-ups : 14/15/16/17/18/19
Happy 4th Lara!! Hope you have an awesome day!
Bs @185,205,215,235
Then sets @220
Then did hill sprints ?
Fun!!
a. 100 kg
b. 90kg – 100kg
c. up to 180kg
did 2 reps at 160kg 80% istead of 4.
squat felt really great today but would not rush it
d.
cal bike and kb swings 8.57
BMU and devil press 9.16
row and burpees 6.28
e. done
Good job staying safe and still getting work in!
Healthy, being smart and moving well!
Afternoon Session: Every 3 minutes, for 30 minutes (10 sets), for Max Calories: 30 seconds of Assault Bike (these should be maximal efforts every set) 30 seconds of Air Squats **Performed with a 20 lb weighted vest** Assault Bike / Air Squat / Total 1 – 20 / 23 / 43 2 – 16.6 / 18 / 34.6 3 – 16.7 / 17 / 33.7 4 – 15.4 / 15 / 30.4 5 – 16.4 / 14 / 30.4 6 – 14 / 13 / 27 7 – 14.3 / 12 / 26.3 8 – 14.8 / 12 / 26.8… Read more »
Glad you were able to push through and still get it done!
Be safe wearing a vest on that heat. You see what happened on 2015 with “Murph” at Games!!
Have an awesome weekend!!
– PJ + OHS just to warm up with 40 50 60 70k really easy I love this jerk grip
– snatch complex with 70 and 75k
– squat from 125k to 165k then E3MOM with 145k
– wod 1 : 10’12. AB in 5’31.
– wod 2 : 9’48.
– no time for wod 3 cause I have lots of work at this time. So I did a quick core work with plank and tuck up.
Fun day !
??
Good to se you’re busy!
A 40/60/80/100kg
B 1-3 90kg
4-6 100kg felt good and smooth again also with the pause
C 150x 4
170×3
180×2
195x 1
6×4 170kg
D 08:44
100cal bike
Kb swings not OH 50/30/20
6:44
15 b mu unb
15 devil presses
10/2 b mu had to break because of my grips ?
12 devil presses
9 mu unb
9 devil presses
Last one
6:13
E done
Have a great Holiday Weekend!
Dont have a holiday weekend? hard training day tomorrow again??
Off work for the holiday so was able to hit a morning session at a reasonable time. Did the lifting first today: A. Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% of 1-RM Front Squat – 225 *Set 2 – 2 reps @ 75% – 245 *Set 3 – 2 reps @ 80% – 265 *Set 4 – 1 rep @ 85% – 275 *Set 5 – 1 rep @ 87.5% – 285 Followed by… One set of: 1 Tempo Front Squat @ 32X1 + 2 Front Squat… Read more »
Hope you have a relaxing weekend away!
Getting out of SF for a few days for the holiday so taking today, tomorrow, and Monday off. Did today’s weightlifting and tomorrow’s conditioning but yesterday (Thursday)
Jerk+ OHS 95-110-125-145
P Sn w pause 170×3 180×3
Back squat 255-285-310-330 (95%, +5lbs from Monday) then E3Mx6 1-3: 285 then 290, 295, 300.
7 squats above 300 lbs ???Feelin so strong on the lift lately
Saturday’s condo was fun but hard, will post it tomorrow
Have a great holiday weekend!
A. Up to 100#
B. 95# & 105#
C. 205#/240#/255#/270#
EMOM 240#
D. 70 cal – I had to row don’t have a bike
100kb swings – I don’t have a KB so I Russian swing a 55# DB
– 9:20min-
15-12-9
BMU – 11-5 /6-4-2 / 4-3-2
Devil – UB
-9:30min –
Row & Burpees – 8:44min
STRENGTH : A
Solid adjustments too get a really good session in!! Nice work!
Narrow Grip OHS: 55,65, 75, 85 Power Snatches w/ pause: 125×3, 145×2 Back Squats: 235, 265, 285, 300, 6×4 at 270lbs Conditioning: 14:01 AB 6:38, American Swings: 20-15-15-13-12-12-13. I feel like I haven’t done high volume swings in a bit. Only got through the round of 12 Bar MUs and Devil’s Press. Stopped there. It is hot. And I should get some sweat bands. I couldn’t hang onto anything because I’m drenched and kinda overheated… kept trying to find a dry spot on the speal bar and just ran out of dry space… and it’s kinda tall so got a… Read more »
You could always consider coming to SD again! Its a nice cool 70 or so:)
Agree with Hunter. You need to get out of the humidity and come visit 🙂
A. 35 kg
B. 32.5 kg and 36 kg
C. 72.5 – 82,5 – 87.5 – 92,5. Emom at 82.5 kg. Beltless squats, and without Kneesleves. Time to build stronger legs.
D. Assault bike and kb swings: ab done at 4.52 min. Total time: 12.24 min
BMU and Devil press: first 15 bmu and 15 devils press took me around 5 min.. I’m out of training at the bmu after corona. So I scaled to 15-6-3, should scaled from the beginning to 9-6-3.
Time: 8.34 min
Row and BOR: 4 min at rowing, total time 7m21 min.
E. Done
Just be safe with understanding the use of equipment. Things like knee sleeves and belt should be used for safety. Not as a crux.
Let’s see some video of those bar muscle ups to see if we can help! Please post to FB Athlete Page and tag Travis Ewart our gymnastics coach!
A.
40-50-55-60 kg
Slow e controllers
B.
65-68-70 kg
73-73-75 kg
C.
110-120-130-140 kg
128 kg 4 Rep
D.
100 cal 5’52”
kB 10×10 12’58”
10 min time cup
15 bar MU ( 9-6)
15 devils (8-7)
12 bar MU ( 8-4 )
12 devil ( 6-6)
9 bar mu ( unbroken)
4 devils
1000 m Row 3:54
7’46” start 31 min
E.
70 kg
In the afternoon run and swimming on the beach
Very hot today 39* C.
Now that’s hot!!! If only you had air conditioning in your gym!! Stay safe dude!!