Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Followed by…
Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%
Followed by…
Every two minutes, for 6 minutes (3 sets):
Clean & Jerk @ 90%
B.
OPTION 1
Every minute, on the minute, for 20 minutes:
Clean & Jerk x 1 rep @ 85% of 1-RM
-OR-
OPTION 2
“Kalsu”
For time:
100 Thrusters (135/95 lbs)
*Every minute, at the top of the minute, perform 5 burpees.
Session Two
A.
Take 10-15 minutes to build to today’s 2-RM Weighted Supinated-Grip Chest-to-Bar Pull-Up
B.
Three sets of:
1-3 Strict Muscle-Ups + 1-2 Kipping Muscle-Ups
Followed by…
One set of:
Unbroken Chest-to-Bar Pull-Ups x Max Reps
Rest until fully recovered then. . .
Two sets of:
50% of Max Reps Unbroken Chest-to-Bar Pull-Ups
Rest 90 seconds
C.
Three sets of:
Sinlge-Arm Dumbbell Press x 8 reps
Rest as needed
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
D.
For time:
80/60 Calories of Assault Bike
Session 1
A. 95, 115, 135
3 sets @ 220
3 sets @ 235
3 sets @ 247.5
B. Option 2
12:57 Rx
Session 2
A. 70
B. Muscle Ups done ub
32 C2B then 2×16
C. 3×8 press @ 50
3×8 row @ 100
D. 3:13 on airdyne
Session 1
Sotts – barbell only today for warm up
2 lift off + p.c+j – 92.5kg / 97.5kg /105
1 lift off + c+j 105/107.5/115kg
C+j – 120kg
Option 1 20min emom @ 115kg misses jerk on min 7&8 .
Session 2
C2b 32kg
Muscle ups 3 strict + 2 kip no issues
Max chest to bar set – 40 , 8rep pb
2 sets of 50% done
Did single arm strict press and left it at that for the day.
Session 1
Sotts press work done. Very difficult for me.
2 lifts + power c&j- 215/235/235
1 lift + c&j- 245/255/265
Clean & jerk- 275/280/280
Kalsu- 18:51. Glad I did this
Session 2
72lbs 2RM c2b
Strict plus kipping MU- 2/2-2/3-2/4
UB Struct pull-ups due to hands -16 reps
2x 8 strict pull-ups
Done with 60lbs DB
80 cals in 4:24
Session 1:
A: 35-45-55
125-135-145
145-145-150
155-155-155
B: Option 2….. RX-26min. That was rough… but practiced picking the bar up right after the burpees and not stepping away.
Session 2:
A: 2RM Weighted C2BPull up 25ib
B: 2 strict +2 Kipping for all
30 Unbroken C2b
15/15
C: no time today 🙁
D: also no time but will make it up tomorrow or Thursday!
SP: 105, 115, 125 – arms felt tired.
PC&J: 195, 205, 215
C&J: 215, 225, 235
90% C&J: 250
20 min EMOM: 240
My 1RM is 275 last I checked.
No misses today. 90% felt solid in clean. Arms were a bit weak, so jerks were a struggle but still landed all. Including the emom. That was rough though, man.
Session 1: A) 35/35/55 125/125/125 125/135/135 150/150/150 B) Option 1 at 145 Although, if I knew what kind of meltdown in Session 2 I was going to have, I would have done Kalsu. Because I am crazy and love thrusters and actually love that workout. Session 2: A) 17.5, same as last week B) An existential crisis here…I seem to have lost my strict muscle up, and have gotten no better at kipping ones. Did mostly skill work here. I have also lost my sets of multiple kipping chest-to-bar pullups (I do quick singles without letting go of the bar… Read more »
Getting better!
Session 1:
A – Bar only / 95kg / 105kg / 111kg. felt pretty solid.
B Option 2. Gotta say I can hardly write right now. Don’t even know my own name. Shaky hands, face is numb, fuaiabjfgk sdgljbsd sksjvbowogwGLV VNNVNV1122!!!!!!
20 Mins Exactly. Went out way too hard and paid the price badly. Next time might be a bit smarterererer.
Just finished part 1- have never done Kalsu before and wasnt it gross! I think I may have quit crossfit 3 times throughout but managed to get it done. 22.44, not a fantastic time but I am happy with it. Im not good with cycling the bar under fatigue and working with a high heartrate. Started off with 7s then after 5 sets had 1 min off and then mostly 5s with another 1 min break around the 15 minute mark. Im a bit fluey and still sore from the weekend comp so even though it isnt great it is… Read more »
Glad to hear that you stayed with it and did not quit!!
Been traveling and competing the last three weeks so everything has been off. Back on track and back to blogging this week
Session 1
Sotts: 35, 45, 55
Cleans: 175, 185, 190
Kalsu: 15:36. Done this once before, took 21 something so I’ll take it!
Session 2:
2rm chest to bar: 14lbs
Skipped muscle ups and chest to bar as hands are completely torn up from competing Saturday and grante games qualifiers yesterday
40lbs for db press and row
60 cals: 4:56
Getting back after a minor back injury over the weekend.
Session 1
A1) 75,85,95
2) 245,255,265
3) 265, 275 F jerk, 280
4) 300 F jerk, 300 F jerk, 300 F elbow speed. Slow today
B. (option 2) 20:53
Session 2
B1) 2 strict + 2 kipping
2) 40 unbroken chest to bar
3) 2 sets of 20 unbroken
Session 1:
A- 95/115/125
A2- 235/250/265
A3- 265/275/285
A4- 300/300/300#
B- 285# only missed one jerk and that was on round 17.
Session 2:
A- 88#
B- 2+2 for 3 sets
B2- max c2b 40 and lost butterfly motion so I dropped. Still an 8 rep PR. // 20/20 reps.
C- 60/70/80#db. 70/75/80#db
D- 4:21
Session 1 –
A) bar / 180 / 190 / 235
B) 215
Session 2
A) 45 lbs
B) skipped – joined a crossfit box yesterday and they ask if I would do the crossfit total and Crossfit Linchpin test #1 to see where I was at.
C) 45 lb db’s for shoulder & 100’s for row
D)3:27 – 1st day with the Assault bike! It will definitely be a love/hate relationship with that thing!
Thats some solid Assault bike work!
Thanks Tino!
Session 1
A. Sotts press 25/30/30#
2CLO+PC+J 90#
1CL+C+J 100#
C&J 115#
B. Option 1
110# this was fun!
Session 2
A. Same as last week- unweighted
B. Did strict mu progression + 2 kipping mu(strung them together all three sets!)
Max UB c2b- 7
50% of max for two sets- 4
C. Used 30# for arm press, 35# for rows
D. 60 cals on airdyne- 2:57 (50 second Pr!! Wondering if I should increase cals since it’s only an airdyne?)
Great work improving your 60 calories for time. I would recommend 1.5 times calories for air dyne to assault bike. However you know your 60 calorie time now so you should continue testing that when it comes back up again.
Ok good to know, thank you!
Session 2:
A. Make shift belt only held 50lbs
So 50×2
B.
No rings so worked pull up endurance
3×10 strict pull ups
Did skill work with CTB PU
ME butterfly pull up: 22
2 sets:
11,11 unbroken each time
C.
Single arm press 3×8 w/40lbs
DB single arm row 3×8 w/63lbs
D. 80 cal: 4:44
Session 2
A) 80# for the double CTB
B) 3 strict MU 2 kipping each round
Max rep CTB: 38
Two sets of 19 CTB, 90 seconds rest
C)
Skipped
D) 80 calories on xebex bike 4:07
AM: skill and strength session with gymnastics coach PM: did this in a single session. Yikes. Session 1 work: A. 35/35/55 working on that mobility… 160/160/175 175/185/190 205×3 B. Option 2: 15:41. Legs are definitely feeling the OHS from GG WOD yesterday, but this is still a PR for me Session 2 work: A. 35# – 9# more than last week!! B. Hands are torn where I false grip, so did 3×2 Kipping MU focusing on trying to pull my feet back earlier 20 c2b….i think I had this as a goal and when I got there I just stopped.… Read more »
Way to push through a little soreness and PR your “Kalsu”!
Session 2 A. Up to 90lbs, 5lb increase from last week B. 3strict+2kip, 3strict+2kip, 3strict+2kip, did these every 90 seconds 41 UB, happy with this considering I have a torn hand from Saturday lol these were painful. More next time. 2x 21 reps done C. 40s, 45s, 50s 50, 70, 70 pulled these rows to chest, not how Julien showed us to hip in the video last week or week before, wasn’t sure which kind to do D. 120 calories of Airdyne 5:16, 18sec slower than last week, maybe because of the 30sec Airdyne sets yesterday, not sure why it… Read more »
A. I) Sotts Press up to 55# (still a weakness)
II) 140#, 150#, 160#
III) 150#, 160#, 170#
IV) 180# x 3 sets
B. “Kalsu”
RX – 16:47 (aka soul crushing)
A. Up to 27.5#
B. I) 2 strict + 2 kipping for all three sets
II) 20 unbroken – still a weakness that I’m really trying to focus on this year
III) 10 x 2 sets
C. 8 reps each arm for both exercises with a 35# DB
D. 4:34 – pretty surprised with this! I think sub 4 is coming soon ?
S1
2RM C2B – 55 lbs.
Muscle-Ups done. Only 1 strict
C2B – 34 unbroken
2 x 17
Rows and presses
Assault Bike 80 cal – 2:42
S2
2 lift offs – 275
1 lift off – 295
Clean & Jerk – 305-315
Kalsu – 12:11
that is a damn impressive performance on the assault bike sir!!!
It was about a minute faster than last week. I came out really hot and got to 40 in about 35/40ish then tried to hold on but slowed down a lot until 2:00 and tried to finish strong but from 1:00-2:00 I was moving very slow lol
Session one:
A. 35/35/35 mobility for these is getting much better!
130/135/145
145/145/155
165/165/165
B. Kalsu 19:39RX.. could not push myself today for some reason..as much as this work out sucks I would like to eventually retest
Session two:
A. 20# using plates on a dip belt
B. 3 strict + 1 kip/2 strict + 2 kip/3 strict + 2 kip
17 UB C2B
two sets of 9 UB C2B
C. single arm press with 25# KB
rows with 35# KB
D. No assault bike so used C2 rower 4:27..30 secs slower than last time