Primary Training Session
A.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
*Choose the loads based on feel, but these should be heavy!
B.
Every 10 Minutes, for 30 Minutes (3 sets) of:
30/20 Calorie Assault Bike
20 Deadlifts (225/155 lbs)
20 Chest-to-Bar Pull-Ups
30/20 Calorie Assault Bike
C.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed
Goal is to use the same barbell for both movements – load as heavy as you can safely handle.
D.
Four sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Banded Face Pulls x 30 reps @ 2010
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.
Running Endurance Option
Three sets of:
Run 1600 Meters @ your desired 5k race pace
Run 400 Meters @ 50-60%
Run 1600 Meters @ your desired 5k race pace
Run 400 Meters @ 50-60%
Run 1600 Meters @ your desired 5k race pace
Rowing Endurance Option
Three sets for max meters of:
8 Minutes of Rowing
Rest 2 minutes
Session two
Safety bar box squat: 135/185/225/255/275/305
Primary conditioning:
4:24-5:54-5:04
Got destroyed by my training partner all three rounds ?
Good mornings+reverse lunges
Session one
Rowing endurance:
2029 1:58.2 30
2050 1:57.0 31
2045 1:57.3 31
#aerobiclikemike
Cable rows + face pulls
Setting your expectations low 🙂
Have you seen my scores lately? Gotta start somewhere haha
Primary training session
A. 140/150/160/160/170/175
B. 5:47 6:00 6:58
C. Done
D. Done
Today I have my calves on fire 8)
600+ double unders will do that! Get on some mobility today and get ready for tomorrow!!
I will do that, thanks a lot!
275/295/315 295/315/335
5:58, 6:20,6:20
good morning and lunge @ 135lbs
A. 210×5/220×3/230×1 repeated same weights
B. Did not do C2B R.shoulder and L. Elbow feeling painful and I want to redo 18.3, subbed 20 GHDSU instead
4:39/4:28/4:32
C. 135# for both ( I have a hard time loading up Good Mornings because I’m not quite sure how to gauge how far down to go
D. Rows /facepulls done
No running or rowing today
Good to see you getting your body right to crush 18.3. Now its time to visualize your success and focus on the task at hand. Get after it!
Squats 300×5 325×3 350×1 370×5 390×3 425×1 felt really good so I did one more set and hit 440×1. 440 was 8.5-9/10 rpe or so
Struggled hard with conditioning today. I D k if I went to hard on the first set of assault bike but I was hurting today. My Whoop stayed my recovery level wasn’t very good leading up to today as well but complete it
Saturdays are always tough coming off of the back of an Open workout not to mention “shit sandwiches” like today are always testing! 🙂
18.3 – 570 Not amazing compared to some of the scores you guys have been posting, but probably one of my prouder moments. Ring MU mentally break me down pretty hard. I’m an ex gymnast and super efficient at all other gymnastics movements but can’t figure out the rings. Went in with a plan of doing doubles until there was a possibility of failing the second rep. Went 2-2, then singles. I’m proud I stuck to my plan, and I’m proud that I didn’t let them scare me today like I normally would. Also happy that although I spent over… Read more »
Great work Andrea! Scores aren’t a reflection of your hard work. Progress is the most important thing! Please post some more video of your muscle-ups and lets see if Travis can help!
S1
A. Squats
278/315/337
295/337/355
C. Goodmornings-135/155/155
Lunges-155/155/155
D. Small band/ 155# for sup grip rows
Then…Yoga @ gym
S2
Primary conditioning-6:50/6:46/7:30
Redoing 18.3 tmrw so I subbed banded pistols instead of C2b to save my pulling for tomorrow
10 min recovery row to flush the legs
Yoga?! Check mr flexy! Good to see you getting this in!
Crush it tomorrow!
Trying to mix in some more mobility these days!
A. 5×345/3×365/1×385/5×355/3×375/1×395
B. 6:05/5:48/5:53
Another solid week Jessie!
I would never tell someone to intentionally break up double unders unless you feel that there will be a huge benefit. If you’re efficient and can stay relaxed and focused transitioning smoothly between movements then you’ll get back to the double unders. You’re call!
18.3: 624
Unbroken ohs/mu/dbs/bmu
Feet were toast from round two on
Rope broke somewhere past round 4
Not my best day but you live and learn
It was because of the grips
I always wear grips for ring/bar work but chose not to for 18.3 because they’d effect grip on the rope (unless you plan on taking them off between movements which is only gonna waste time). Think I made the right choice. If you’re worried about ripping tape the pull up bar. For most people it will only be one set of bar MUs.
Yeah I just treated it like another training session and wore them through the double unders. If I did it again that’s one thing I’d probably change
Primary training session:
A) 275/295/315/285/305/325 happy to get 325 beltless today!
B) subbed kb swings for c2b my hands are sore today and didn’t want to risk ripping
5:46/5:24/5:27 went unbroken on deadlifts the last 2 rounds.
C) done at 115
D) 205 for rows
Mobility wod and rest until Monday, good day today!
1) back squat : 5×130/3×140/1×150/5×140/3×150/1×160
2) 6’16/6’36/7’19
3) 40/50/50
4) 8×50 row
18.3: 807
Damn!! Crushed it dude! Awesome work!!
A) 290, 335, 365, 355, 385, 400
B) did 10 strict pull-ups instead of C2B for whatever reason when I butterfly or do C2B I get a really bad pinch on the anterior delt. It’s been going on for a while and I can’t figure out how to get rid of that feeling, any suggestions? It feels like I have an impingement that I can’t get rid of
Hard to say buddy. I would highly recommend getting some body work and having someone iron out any tightness. You may just be tight.
A. 125-140-150-135-145-157.5kg
B. 5:37, 5:47, 6:15
C. 60-70-80kg
D. 70kg
Session one
Mobility and skill walk through
Was around 2:04 each round. Unbroken but not in a rush on anything. Debating putting on my grips for the dumbbell snatches or waiting until the bar muscle ups. Will probably depend on how bad the double unders feel by then
If you only use the grips for bar muscle-ups I don’t think its worth it for only 12, particularly when your’ll waster time adjusting them.
Can confirm. Did waste time