Primary Training Session
Empty Barbell Movement Primer
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed
Two sets of:
Front squat x 5 reps @ 2010
Rest as needed
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
Followed by…
Three sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
*Set 3 – 115/75 lbs
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Jerk with a 3-second Pause at Mid-Patella
Start at 60% of 1-RM Clean & Jerk & build to today’s heavy.
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
C.
“Heavy Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thusters (135/95 lbs)
Chest-to-Bar Pull-Ups
D.
Every 90 seconds, for 18 Minutes (4 sets) of:
Station 1: 10-12 Strict Dips @ 2011
Station 2: 10-12 Alternating Pistol Squats
Station 3: 6-8 Strict Pull Ups
Station 4: Rest
E.
Two sets of:
30 Dumbbell Tate Presses
30 Banded Pull-Aparts
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:
Single-Leg Deadlift x 10 reps @3011
Rest as needed
B.
Three sets of:
Barbell Glute Bridge x 12 reps
Rest as needed
C.
Three sets of
Hollow Rocks x 30 reps
Left Side Hand Plank x 45 seconds
Right Side Hand Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches
x 20 reps @ 1010
Rest as needed
Assault Bike Conditioning Option
Against a 5-minute running clock…
25/18 Calorie Assault Bike
20 Russian Kettlebell Swings (HEAVY)
10 Bar Muscle-Ups
Max Burpees in remaining time
Rest 2 minutes and repeat for a total of FIVE sets.
Rowing Endurance Option
For distance:
20 Minutes of Rowing or Bike Erg
Rest 4 Minutes – walk or jog 400 meters during this time
20 Minutes of Rowing or Bike Erg
Warmup done
A. 60/65/70/75/80/85/90 Kg
B. 77/91/105/119/126
C. My legs was tired and I was slow in the thruster and the C2b are one of my weakness, I need to work on it, my butterfly is not efficient and I’m not able to do long series. Time: 11:35 RX.
D. Done. 10/12/8. With rest was 24min not 18 min.
C. Done. 10kg
After session I practice some gymnastic skills for Mu and handstand walk
Good day.
Hit the Rowing Conditioning in the AM
Really tried to just keep my breathing under control the entire time and time in the positioning. Especially with all the sprint rowing lately.
1:56 average for both 20’s
PM:
Power Clean and Jerk with pause: Up to 305.
Love these.
Back squat based off of 430.
Heavy Fran 4:58
Just needed to pick up the bar faster. Only broke on set of 15 thrusters.
Did tate presses and band pull apart to close out.
Thank you!
Cascade Classic qualifier event 6 done ✅
EMOM until failure…
3 power cleans
3 front squats
3 shoulder 2 OH
Start at 85 & add 5# each minute
* got through 2 front squats at 135 – that was a burner! But so fun, can’t wait until my legs are fully back to where they used to be.
D. 10 ring dips/ round
12 pistols
8 strict pull-ups
E. Done – 10# for tate press
Nice job crushing those qualifiers! Now it’s time to get you back squatting and legs strong again!
Worked up to 200 on back squat, finished cleans and jerk complex at 125, 11:03 on heavy Fran, chest to bars are a weakness so some good work on them today!!!
Looks like a good days work! Post some video of your CTB on FB and tag Travis Ewart our gymnastics coach. Let’s see if we can help!
A. Started at 190 and finished at 275. All push jerks. B. Done. Finished at 365 C. 5:49. Not entirely sure what happened here. Planned to do planned to break up the Thrusters in fast sets of 7/7/7, 5/5/5, and 9 UB. Stuck to that but felt winded after the first 14. C2B were in 2 sets for the 21 and 15 and UB for the 9. Just the time in between sets was what hurt me. Sucking air mostly. Couldn’t really breathe. D. Did 10 sRD, 12 Pistols, and 8 sPU’s. However 18 mins was only 3 full sets.… Read more »
Better warmup next time so your heart rate doesn’t get jacked so quickly?
Weightlifting add on. 20 min every 75. 1 clean + jerk @75% done at 275
Metcon: 3:37rx. All ub besides 15 thruster. (10/5)
Emom done
You can go unbroken on that 15! Sub 3 next time!
Think I could’ve for sure. Was worried about not being able to go ub on the ctb. But they were no problem
Thank you sir!
Session 1: “Cascade Classic” Qualifier WOD 6: EMOM to failure On-the-minute, complete the barbell complex: 3 Power Cleans 3 Front Squats 3 Shoulder-to-overhead Add 10lbs/5lbs every minute Start load per division: Rx: 115/85 lbs Total Reps = 95 Completed 215 and got through 2 front squats at 225. Hardest part about that was the front squats. Made the jerks hard. Had to split jerk all 3 reps at 215 Session 2: “Cascade Classic” Qualifier WOD 5: 27-21-15-9-15-21-27 Dumbbell snatch Dumbbell squat Weight per division: Rx: 50/35 lbs (one dumbbell) Time: 9:56 This was more of a squatting workout than a… Read more »
Yeah!!
Good to see you got through the qualifiers and excited to see you back training! ??
A. C&Js
205-215-225-235-245-255-265-275
B. Back squats
225-275-315-350-375
C. Heavy Fran.
3:41 rx
C2B all UB
Thrusters, 21/8-7/5-4
Accessory
Strict dips
Strict pull-ups
DB Curls
You can do this unbroken ??♂️
I believe in you
Wanted to. Shoulders weren’t having it
A.135-215
B. Skipped
C. Been feeling worn down all week, so switched in the AB conditioning: 7/7/7/12/0
Bike done between 1:10-120 each rd
80# KB swings UB
MU were all over the place, finished the swings around the 2 min mark each round but lost alot of time here, good volume though.
Accessory work and the row sprint intervals from the other day tonight.
Take it easy this weekend. Dial in nutrition. Sleep well. Eat well and get your body and mind right to hit it hard Monday!
Enjoy your weekend!
Primary
A) 180/195/205/225/235/245/250
B) 210/250/290/325/345
C) 6:13
Thrusters: 7-7-7/8-7/5-4
C2B: 11-10/10-5/9
D) Complete
E) Complete
Concept2 Endurance Option (Bike)
10,089 / 9,834 ?
Great to see you putting in that aerobic base work!
– warm up done
– clean n jerk complex 60 to 120k
– squat 100 to 165k
– Core from SAO
– wod 5min30. No legs today sorry…
– D. done
5:30 with no legs is not bad at all. Hope you dial in some extra recovery tonight so the split squats tomorrow aren’t to bad! 😛
Warm up done
A. 82.5-120kg
B. 90-150kg
C. 6:11
D. Done
E. Done
A. 155/185/195/205/215/225/235#
B. 185/225/255/285/305#
C. 8:42 Rx
D. 10/10/6 reps for all sets
E. 25# DBs and a black band
AM.
AB Condo
Scores: 31-28-25-25-29
AB in 1:28, 1:30, 1:28, 1:30, 1:31
KBS @ 70 lbs, all UB
All BMU UB
Fun piece!
SAO, light today
A. 135lbs
B. 115lbs
C. Done
PM.
Warm Up done
A. 165-195-205-215-230-240-250
B. 195-225-275-300-320
C. 5:54, went in cocky and came out defeated. I thought after doing the thrusters well on Wednesday this would have been easier but as it turns out I had to break everything up.
Thrusters 12-6-3/5-5-5/9
C2B 12-9/6-5-4/4-2-1-1-1 hahahaha
Enough for today, hitting it twice tomorrow.
Great job keeping those bar muscle-ups unbroken! “Fran” at 135lb. is a different beast. I think you were smart to break. Solid Days work Bryan!
A. 145/155/165/175/185/195/205..thought the pause was gonna mess with me but i actually felt really good today.
B. 195/230/260/300/315
Did the assault bike conditioning instead of Fran. It was brutal. Too many burpees. I had 1:30 for the first 3 rounds. Then messed up my muscle ups on the 4th round so only had 1:00. Last round had about 1:15.
26/26/26/18/21….I was very happy with how consistent I stayed. Usually I go out really hard and die off.
Ran out of time for part D. I’ll do it tomorrow.
All the burpees! Great job pushing both physically and mentally! Solid days work!!
Pts.
Warm up done.
A. build to 90kg form started to break kept it there for last 2 sets.
B. Tried out new belt squat machine.
Build to 2 sets of 12 @ 180kg
C. Not in my normal gym on fridays. So no metcon with c2b.
D. Done. 12 dips every round
last 2 round 7 pullups.
E. Out of time today
Nice work adjusting! What conditioning did you end up hitting?
I’m back guys! Feeling healthy & ready to get after it. Still been training the past few months.
A. 185/195/205/215/225×2/235
B. 225×5/265×5/305×3/345×2/365×2
C. 6:56 RX
thrusters 16-5/10-5/9
C2b-17-4/12-3/9
D. Done
E. 25# Tate press/banded pull apart done
SAO
A. 70# kb for one set/95# on barbell for other two sets
B. 225#
C. Done
This guy!! Awesome to see your back! Was it your back?
It was my wrist most recently, but it’s good now!
?? Atta boy
B) 215/255/285/305/325/345
A) 205/225/245/255/265/270/275, last two weren’t power
C) 3:58, broke the 15 thrusters into 10-5
D) Done, 12 dips, 12 pistols, and 8 pull-ups with a 25# db
E) Done, 25# dbs
SAO
B) 275
Great job going sub 4!
Tried for sub 4 but failed 😛 Good job Brendan!
Hunters strength done
Ass bike condo
25 cal
32kg
10 Pull-ups (can’t do BMUs yet) two sets
Burpees
34-37-38-31-31
Fun one !
Fun start to the day!
A.
Power Clean + Power Jerk: 185/200/215/225/245/250/260
B.
225/265/305/345/365
C.
4:53 Rx. Only break was 15 thrusters (10/5)
D.
Done 3 sets
C. Done
Hope you and the family had a great 4th!
Holidays are special now with the little guy as I’m sure you know!