Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Followed by. . .
Skill Development
Every minute, on the minute, for 4 minutes:
2-4 PERFECT Ring Muscle-Ups
Followed by. . .
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
Legless from Seated + Rope Climb
(IF POSSIBLE – do not touch the ground between the two)
3-6 Strict Parallette Handstand Push-Up to 0-4″ Deficit
10 Bar-Facing Burpees (FAST AS POSSIBLE)
A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep
Goal is to complete all 12 reps at 85-90% of your 1-RM Snatch.
B.
Complete as many rounds and reps as possible 15 minutes:
25 Toes to Bar
50-Foot Handstand Walk
100-Foot Kettlebell Front-Racked Walking Lunge (24/16 kg KBs)
Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.
Compare results to May 24, 2021.
Athlete Notes:
Today we get to retest a workout from not too long ago! Check back to your notes from 5/24/21 to see how this went for you, and if you had discovered anything you would have done differently. One of the great things about this sport is that it is easy to test and retest in almost identical situations and scenarios (especially when training). If you’re strong at the toes to bar, we’d advise that’s where you make your money in this workout. If you struggle a bit with toes to bar volume but are great on your hands, maybe you break those into a couple sets but then hammer our that handstand walk? Regardless, everyone is going to have to grit their teeth a little bit on the front racked lunges. How far and how well can you hold on while your shoulders and midline are burning? Having already completed this workout, if it went great for you last time, or you struggled through it, hopefully there’s something you learned and can implement today!
A. 155
B. 4 rounds in around 16:30
Skills Done 4 mu
Skill-based Done
A: Done emom at 175
B: 2 rds + 13 t2b
Kbs 24kg
????????
A. The final 12 reps all between 195-210. Missed 3 reps
B. 4+15 TTB Rx. Missed this one last time so no comparison. That lunge was definitely the grind in this one.
For sure! Definitely a hard variation but will just make you love farmer carry lunges in the future.
Primer done around 3 min with 5 pull-ups and 5 box HSPU
A: 125, 2 fails
B: 3 rounds much better than last time used 16 kg and did 10 wall walks
Love hearing there are improvements!
Primer done!
A. Built up to 185
B. 2 rounds + 10 TTB
Getting it done!
A. For last 10 sets: 185 (85%) to 200 (90%) with no misses. These felt solid and quick today.
Met con and accessory work with class today. My new box requires you to workout with the class on a regular basis if you want to do any extra programming.
Glad to hear things are moving well today! A little community is good to have in the gym still. That is good they still allow some open gym work.
Primer done. Sub’d 10 strict pull-ups and no deficit SHSPU – 2:25/2:27/2:16
A. 20/20Kg
40/50Kg
50/60Kg
60/70Kg
70/75/77.5/80Kg
12 @ 81Kg; mixed bag here, missed 5 reps throughout. Fatigue set in and technique suffered.
B. Rx – 3 + 50’ HSW
T2B – all UB
HSW – 20/20/10 each rnd; felt great!
Lunges – slow and steady; not aggressive enough on this.
Did 2+50’ HSW last time. Huge improvement for me and it was all due to HSW consistency. Normally I dread workouts like today with all the gymnastics, but today I was excited for it and it felt great.
Big win for you today!! I know how frustrating these have been for you so its great to see your work paying off!
Skill done
Primer done
A. Based of 100kg (felt good)
B. 3+7 (first time doing it)
Good work! Breathing with the kettlebells on your chest after being upside down is always the right way to start off a week.
Muscle activation : done
MU : 4 reps EMOM
Skill: 2:53/234/2:41
A.
135/155
105/115
135/145
155/155/155
Work with 165 working in mechanics
B. 2 rounds + 18 toe-to-Bar
(I didn’t train in May 24) ????????
Starting the week off right! Well i guess its a PR too since you didn’t get to it the first time around.
Still modifying for knee sucks but it is what it is..
Primer: with echo, 10 Strict Pull Ups instead of rope, 5 inch SHSPU
2:16/2:05/1:55
A. Started this and knee was not allowing it couldn’t even do snatch pulls
B. 25 Toes to bar, 50 foot hsw in 25 foot increments, 25 Kettlebell Swings instead of lunges (70lb)
Grip was smoked
4 Rounds + 25 T2B + 50 Foot HSW + 22 KBS
Gonna be modifying a bit I imagine we’ll see
What’s up with your knee? I know how those nagging and persistent injuries can be. Such a bummer and they become more of a mental battle than physical at times. Hang in there. You’re doing the right thing looking after yourself.
Thank you! Did something playing softball 2 weeks ago sprinting around initially felt like a little pull in my hip flexor area but the next day trying to squat knee pain was bad I’ve been able to work around it and squat some days but today was the worst it’s felt going to get it checked out one day this week and see but just planning to modify and do what I can I’ve grown more wise in my experience!
Crazy how something benign like playing softball can tweak your hip. I’ve felt with knee issues in the past and they are no fun. Mine come from my back so I focus there and hip flexors. Hopefully a Dr can figure out what it is. Stay strong. Play the long game. You’ve got years of strength and stamina ahead of you.
Really is crazy that’s how it happens! Thank you I appreciate it! Hopefully it’s something minor that I can just rehab and work around for a bit
AM conditioning with class: For time 2000m row 30 bar mu 40 th 115lbs Time: 18:47 Damn it went horrible, but it’s always fun to sneak in an extra wod with the class PM normal session Primer done with 6 reps shspu at 10cm def. and 2 ub short rope legless rope climbs A) up to 80kg, no fail Even tho the weights are not impressive, it felt quite solid today B) 4 rounds + 12 t2b RX T2B 15-10 reps all the way HSW 2×25 feet ub all the way Lunges 2×50 feet ub (2×25 parts) Didn’t do last… Read more »
Primer: 1:48, 2:20, 2:40 did 10 strict pull ups instead of rope climbs
A1) 45, 65
A2) 95, 115
A3) 125×2, 135×2
A4) 135, 155
A5) 155, 165×2, 175
A6) 185 all sets, missed on 4 and 5, hit the rest
B) RX 2+25+50′
It was extremely hot outside this morning, just moved through the last piece to get some quality reps in.
A1. Sn Receive: 77, 87#x2
A2. Sn PP + OHS: 125, 135#x2
A3. HHS: 97×2, 102#x2
A4. HS: 107, 112#
A5. Snatch: 117x1x2, 120#x1x2
A6. Snatch: 122x1x4, 125x1x4, 127#x1x3–failed the 9th set. Felt strong and fast on these.
B. 4 rounds + 6 reps. I modified to 25 T2Bs, 30 Shoulder Taps, and 100’ FR Walking Lunge with 35# KBs
A) 65/80/135/155/125/145/155/170/185×4
EMOM 190/190/190F/190/190/195/195/195F/195/200/200F/200F
Left shoulder wasn’t locking out, think it was fatigue from the 1 arm OHS last week
B) 3+18, all RX
TTB 15/10 all sets
HSW 50, 25/25, 50
Lunges in 50′ increments
Lets dial in some extra mobility and treat yourself to some bodywork 🙂
Back here after 8 weeks! Just came off a strength biased program with close to zero conditioning. Easing in to the conditioning this week. ????
My country went back into lockdown, so working with limited equipments.
Done primer
A) Took time to build up to 189# (~85%)
B) 25 Sit ups, 30 Shoulder taps, 100ft Plate lunges
3+ 30 Shoulder taps
Where do you live? I am sorry to hear that.
Skill 3 ring mu’s & primer rx done, 4.05/3.55/4.00
A. Up to 85kg, then emom 85kg x8 and 90 x4, no misses ????????didn’t think I’d get it done but did ????
B. 1 round @ 5.15, then had to go to work.
Lifting went well today. . .then work happened ????