Primary Training Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
B.
Accumulate 20 reps of practing your footwork without a barbell.
Here is a great article on “How to Perfect Your Jerk
”
then….
Three sets of:
Tall Jerk x 5 reps
Rest as needed
Check out this post from Invictus Weightlifting Jared Enderton on key power jerk tips.
C.
Every 2:30, for 15 minutes (6 sets) of:
5 Burpees
30 Heavy Rope Double-Unders or 50 Double-Unders
5 Burpees
6 Power Jerks @ 60-70% of 1-RM Jerk*
*Pause 1 full second overhead every rep
Pick up the bar immeditely after the burpees. Your shoulders will be slightly fatigued but this will force you to focus on using your legs. Punch yourself under the bar and receive it in a solid lockout position.
D.
Three sets of:
Dumbbell Seesaw Press x 10 reps each arm
Rest 90 seconds
Dumbbell Hammer Curl x 10 reps
Dumbbbell Skull Crushers x 10 reps
Rest as needed
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.
Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Overhead Sandbag Tosses (75/50 lbs)
When the running clock reaches 10:00…
B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
Dumbbell Bench-Press x Max Reps
(aim for a load you can hit 16-20 times the first set, if you hit 25 reps, the weight is too light)
Rest 90 seconds
C.
Ten rounds for time of:
20 Air Squats
200-Foot Sandbag or D-Ball Carry (150/100 lbs)
D.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes
Running Endurance Option
Five sets for distances of:
4 Minutes of Running
Rest 2 Minutes
Aerobic Capacity Accessory Option
Against a 2:30-minute running clock…
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calorie Ski-Erg or Row
Max Calorie Assault Bike in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.
Running all day public order course
Prep done
I thought you use weight for the front squats so used 100kg for all sets.
Clean complex
90/95/95/100/100/100/107.5/107.5/112.5/115kg
P.jerks ar 85kg and used a ZEUS rope
Curls etc done
Late post
AM.
SAO (out of order)
C. Scaled to 6RFT…
20:00
Got really bummed about this. I feel defeated by the bag sometimes but with enough self shame and frustration and I was able to finally pick it up again.
A. 155lbs, 80lb D-Ball cleans for OH sandbag toss
B. Done, sub 2 legless from seated. 45lb Dbs, 21-20-20 reps
D. 80lbs
PM
Primary
Primer done
A. 165-175-175-195-195-205-215-215-225-235-245 (fail). 245 after the clock. complex. +10lbs from last week
B. Done
C. 180lbs. Couple trips in the 50 DU.
D. 35lbs
forgot to post last night..
A. 135/145/155/165#
B. 65/75/85#
C. 135/140/145/150/155/160#
this was a little tough because it was so hot and I was pretty sweaty that bar did not want to stay on my front rack. I probably should have worn a tshirt
D. Done
Make sure you wear a shirt on those cleans. Great to see you got another good session in. Now lets keep you healthy and hydrated in the heat! Plenty of electrolytes in your water and additional salt in your food!
Yes I will for sure remember to wear a tshirt next time and bring a towel for my sweat!!
a- 155-165-175-185-190 love these complexes and wod!
b. done with no weight and bar
PC: 50 regular dubs. didnt get exact times but about a minute each round. went 125-125-130-135-140# (hesitated just a moment here) fun wod!
then 5x 4:00 row bc its crazy hot in palm springs. My legs were so dead after the wod! 922-950 meters each set
DB seesaw- 30#
hammers- 25#
tricep- 15#
Part c of strength metcon: done but 15 min amrap, i think i did 7 rounds? ouch!!!
Stay safe in the heat Kisha! Plenty of electrolytes in your water and additional salt in your food!
Solid session!
Started with Running conditioning. 0.94km 0.97km 0.96km 0.92km (this is where my legs started to feel pretty heavy and slowed down a fair bit) 0.92km About 4:05-4:20/km pace. Primary A. 215 x 2 sets, 230 x 4 sets (changed weight too early, oops), 245 x 2 sets 265 x 2 sets (265 was spicy, must have been a bit tired from the run!) C. Started with 205 on round one, but went down to 185. I could have done it, but I could feel my shoulders and trunk losing position on it. DU were a regular rope, all UB. 1:28… Read more »
Strength in perfect positions ??
Take 20 minutes to build to a 1-RM Front Squat Just built up to 295 which is like 93%. Didnt push it too much Complete rounds of 15, 12, 9, 6 and 3 reps for time of: Burpee Box Jump-Overs (24″/20″) Double Kettlebell Snatches (24/16 kg) I’m pretty sure heavy dumbbell snatches is what jacked up my shoulder so I wasn’t ready to jump back into a similar movement just yet. I just rowed for cals instead of the kettlebell snatches. Wasn’t the exact same stimulus but had to work with what I got. Time was 7:03 No setbacks on… Read more »
Good to see you being smart. I hope your shoulder is feeling better.
Am
Canwest workout #1
4 rounds – 500m row. 250m ski. 400m run. Engine needs work! Took 19:18. I need to shave a minute off
Pm
Cleans all power. 185-255
Metcon: all rounds @185. 50dus. 1:24-1:24-1:24-1:24-1:24-1:17. Enjoyed being out of the comfort zone and having to pick up barbell sooner than I normally would
4×25 ub ghd. Rest 1:1
D- done
Happy with how the workout went?
not happy with how the canwest workout went. I have 5.5 weeks to build up my engine. My bro smashed me by 2 min ??♂️
Time to put the work in both inside and outside of the gym! ??
Yes sir. I’ll take all the aerobic pieces please ?
Aerobic capacity in the morning
8/7/8/8/10 cals
Afternoon:
A. 150/155/155/165/165/175/185/190/190/200
B. Just used the barbell
C. 1:15/1:18/1:23/1:25/1:29/1:38 stayed at 150# the whole time which is 60%. Used a Zeus rope. My burpees got slower and I tripped every round except the first one on the dubs. Jerks were solid though.
D. Done
I’m competing in the asbury park games this weekend. We compete Saturday and Sunday. Wasn’t sure if I should do full programming tomorrow or taper a little..
Taper back incorporating movement or potential movements that could come up over the weekend. Rest Thursday, then activation and some intervals on Friday to prime your body and get ready to crush the weekend.
I like some 30/30 sprints on the bike.
20 sets of:
30 seconds @ 80-85%
30 seconds rest
Okay. Thank you!
A. 165-185-205-215, failed all the high hangs starting on set 8, failed hang on 9, but got it on 10, really trying to focus on speed under the bar on these.
B. Done at 95#
C. 135#, video helped alot, getting the hips back and down instead of just down eliminated the knee pain I get whenever receiving anything back to my shoulders from overhead, made these much smoother.
D. 50# for presses, 35# for curls and skull crushers.
Aerobic work tonight
Great to see the videos helped. Nice work Alex!
A. 80-107.5kg
B. done
C. used 80kg which is 60% of my power jerk, 60% of my jerk would be 90kg that would be very sloppy in that workout.
slowest 1:50
fastest 1:38
D. press 2 x 22.5kg
curls 2 x 15kg
crushers 2 x 12.5kg
Good adjustments to get the most out of your barbell cycling!
Aerobic capacity work:
13/14/15/15/19 Cals on the AB. 75-80 rpm.
12-15 min rest
Aerobic capacity work From yesterday:
Every 2:30 for 10 sets 25 cal bike Erg:
:57.3/:59.1/:59.5/:57.8/:57.6/:57.7/:57.7/:53.4/:53.6/:51.4
Going to try and get the lifting in at lunch if I have the time.
So aerobic!
Haha trying to be! Gotta make I am hitting the work I need to do before I get to do what I want to do.
First day back from vacation, building up volume.
A. Set 1-3 @ 60kg
Set 4-6 @ 70kg
Set 7-8 @ 80kg
Set 9-10 @ 90kg
B. Footwork drill.
Added some deadlifts focus on double chin and hamstring/glute activation.
10 min emom of 3 ring mu.
Yesterdays wb side toss + iso tall kneeling hold done.
How was the vacation?!?! Ease yourself back in with the focus on being back to full training by the end of the week!
Great vacation very active. Hiking in the mountains rafting canyoning or mountainbike in the mountains.
Thanks for the tip gonna focus on coming back strong.
Sounds like you’ve had a great vacation!
A. 165/165/175/185/185/185/195/200/205/215#
B. Done and 75/85/95# for the tall jerks
C. Heavy rope and 165#
D. 25# DBs for all sets and movements
– arm session and accessory in the morning
– warm up done
– clean complex : from 85k to 115k
– condo : 1’28 1’33 1’41 1’39 1’54 1’47. 80k 85k and 90k. Hard to pick the barbell immediatly. Have to work on that.
– suitcase carry 3x30m each arm
Yup its hard, that’s part of the challenge and what will make you better 🙂
AM session
A. Everything in power because of my knee
225 to 275
B. Done
C. At 215 … and i accidently did it on the 2min
D. Done
Pm session to follow
Warmup done
A) 205×3/225×3/235×2/252×2
B) Done
C) Did 2 sets each at 205/215/225 – I think my times were 1:16/1:16/1:17/1:21/1:26/1:30
D) 45# for the seesaw presses, 35# for the curls and skull crushers
Strongman
A) Did seal rows with 55# dbs and used a 70# SB
B) Sled at 225, 20/15/14 reps with 55# dbs – I wish I could bottle this pump up for the rest of my life
C) Got though 5 rounds then called it a day – back was getting a little bit tight from yesterday, and I’d rather feel good for the front squats tomorrow
Is it me or have you upped your volume this cycle? Solid work even with the adjusted strongman.
I think it might just be on Tuesdays – I don’t do any of the additional conditioning since I don’t want it to interfere with lifting, so I just add in the strongman, accessory strength and the strict gymnastics
Pause on jerk is full extension or rec position?
rec position bro
As mentioned on this weeks video overview its at full extension before you lower the bar into the next rep.
A. Was able to do all the squat cleans, whoop!
105 – 135
B. Tall jerks: 35,55,65
C. Ouch. Stayed at 60% the whole time (110#) all rounds between 1:35-1:38
D. Seesaw press: 15# DBs
Hammer curls: 10#, 10#, 15# DBs
Skull crushers: 15# DBs
Seems like we got the right stimulus in the barbell cycling.
PC + HC + HHC: 155, 160, 165, 170, 175, 180, 185, 190, 195. Good.
Tall Jerks: 65, 75, 85
Power Jerk Barbell Cycling: 155, 160, 165, 170, 175, 180. With pause.
French Throwdown Prep done.
DB Accessory work done.
Head down, eyes forward. Time to do work! ?
A
77—102 kg
B.
Tall jerk
40-45-50 kg
C.
70-70–75-75–80-80 kg
D.
Done
In the afternoon Running or aerobic