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 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 95+%
C.
Four sets for times of:
2000 Meter Bike Erg or 60/40 Calorie Assault Bike
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest 4 minutes
D.
Three sets of:
Reverse Snow Angels x 60 Seconds
Rest 60 seconds
Ab-Wheel Roll Outs x 10-12 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.
Mixed-Modal Conditioning Option
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
20/15 Calorie Assault Bike
8 Double Kettlebell Front Squats (32/24 kg)
8 Dumbbell Squat Jumps (50/35 lbs – Farmer’s Hold)
Running Endurance Option
Three sets of:
Run 800 Meters @ 1-Mile PR pace
Run 400 Meters @ 60%
Rest 5-6 minutes
Rowing Endurance Option
Four sets for distances of:
8 Minutes of Rowing with Rate Changes
Rest 4 minutes
Row the first two minutes of each set at 22 s/m, the next two minutes at 24 s/m, the next two minutes at 26 s/m, and the final two minutes at 28 s/m.
A. Done
B. Done push press based 85kg
C. Done rx
1-7’07
2-7’14
3-7’57
4-7’53
D. Done
Afternoon wod on the beach with grill because in Italy 1 may is vacancy!!
Oooh yeah!!???
AM Session: Three sets of: Reverse Dumbbell Flies x 12-15 reps @ 2222 (used 15# dumbbells) Rest as needed Three sets of: Reverse Snow Angels x 60 Seconds Rest 60 seconds Hollow Hold x 60 Seconds Tuck Hold x 30-60 Seconds (30 second tuck hold) Rest 60 seconds Nothing like some hollow body holds to make you feel like you have no core strength! Five sets for max calories of: 5 minutes of Assault Bike Rest 3 minutes Goal on this was 70 calories based off last weeks bike piece. 1 – 67 (used the assault bike “Custom Interval” setting… Read more »
Great push on the bike this morning. Goes to show that mindset goes a long way on the bike and you have to trust your fitness.
Did a combo day today so I can get back on track for Friday
Started with the sMU and sPU stuff – MU were 2 for the max, then 1 for the emom, pullups were 13 for the max, 9 for the emom
A) Up to 115 for the presses, 205 for the jump to splits
B) Doubles from 235-305, singles at 305/315/325, then failed 335
C) 6:36/6:38/6:44/6:46 – used the bike erg, c2b/wb/swings were all unbroken.
D) 2.5s for the snow angels, 10 ab wheels each set
I can’t even remember if I posted yesterday or not ?♀️. I have been so busy! Yesterday – Strict muscle ups 7 Strict pull ups 21 E2Mx3 sets – 5 UB ring muscle ups E2Mx3 sets 14 pull ups 14/7+4+3/8+2+2+2 Conditioning I’m kinda struggling with these numbers and my mindset. Like it’s kinda like weight is either too light or too heavy (I’ll either start shorting my pull and catching too low on my chest OR I squat) So I just chose a threshold weight and worked on moving well. I also used the air runner instead of the row… Read more »
A. 45-95-115, needed to get moving so just 3 sets. Skipped the Jump to Split. B. only did 8 sets, basically worked up to heavy single. 2×185, 2×225, 2×245, 2×265, 1×285, 1×295, 1×305, 1×315 C. Frick Conditioning is hard after vacation!… 8:12 (3:33 AB, 12-8/10-10-10/15-10-15) 9:15 (3:45 AB, 12-8/10-10-10/12-13-15) 9:10 (3:50 AB, 12-8/10-10-10/12-13-15) Only had time for 3 rounds today, early client and start to coaching so less time for training. 30 pound ball has kicked my ass the last few workouts. It used to be pretty manageable, I’m not sure what’s changed…Just feel like I don’t have a lot… Read more »
How are the workouts going today guys?
Primary
A) BTN: 45/65/75/95/105 Jump: 185×3
B) 215/225/235/245/250/255/265/275/
285/295/300/305 (100%)
C) 7:05/7:15/7:33/7:58
*Bike Erg / 20# WB / 53# KBS. All UB
D) Complste
Am session:
Press behind neck in split: 35 to 75 lbs
Jump to split at 105
Jerks: 115-125-135-145-150-155 and then missed two more at 155 (95%) . Jerks are soooooo difficult for me, I have no clue why I am always so forward and how to fix it 🙁
Mixed modal: 4:19/4:20/4:12/4:21/4:37. I gave up a little during the last row and that’s why it was so much slower.
Accessory done.
Shoot some video to Hunter. he will be able to help!
Stay mentally checked in on those conditioning pieces. Don’t let the workout beat you!!
A. 35/45/55/60/65
B. 175/175/185/190/195/205/210/215/220/225
230/235..these felt a million times better than last week
C. Uhm this workout took a piece of my soul today. Maybe it was just me. I was super happy with how the first round went and then I actually fell apart.
6:35/7:10/8:09/8:14 ..used the assault bike
D. Done
What did you fall apart on?
Hmm all of it? Kidding. Uhm mainly the bike and the chest to bars. Wallballs were 20/10 and KB swings were 20/20. The bike was about :30-:40 slower the last 2 rounds and i struggle a lot with chest to bars. The last 2 sets I broke it up into like 5 sets and took a lot of rest.
AM
Mixed Modal Conditioning
Scaled to 15 cal AB
4:20, 4:20, 4:18, 4:32, 4:21
PM
Primer Done
A. 75-85-95-105-115, then 135-165-180
B. 210-210-225-225-240-240-255 (fail, with some subscapular discomfort). Stopped there. Ready for some rest hopefully I’ll be alright for Friday.
What’s going on with your scap?
I got a sharp pain trying to get my head through on that last jerk, feels like a knot or a kink in my neck and shoulder. The knot is under my left shoulder blade, hurts a little to look left.
If it persists get it checked out. Make sure you prioritise upper body mobility tonight and tomorrow and hopefully you’ll feel better going into Fridays fun.
A. 45-95-115, then went to B. Rushed on time today.
B. Just worked up to a tough single
185×2
225×2
245×2
265×2
285×1
295×1
305×1
315×1
C. Did 60 cal AB.
8:12 (3:33, 12-8/10-10-10/15-10-15)
9:15 (3:45, 12-8/10-10-10/12-13-15)
9:10 (3:50, 12-8/10-10-10/12-13-15)
30 pound WB are crushing me lately, I used to handle it pretty well. Not sure why it’s feeling so damn heavy lately…Maybe need more of them, and/or DBL KB squats…
Are you sure it’s not from being away on vacation for the last couple of weeks? It’ll take a few sessions to get back up and running.
…but you did miss all the fun kB squats, there will be more 🙂
PM Session: Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 2 reps Build to roughly 90% over the course of the 8 sets. 185/205/215/225/235/245/255/255 Last week just built to 255 and didnt hit it twice like I did it today. Took your advice and slowed the dip down and the jerks felt much better today. I felt like I could have hit more than 255 but catching the second rep was putting a ton of pressure on my wrists so I didnt want to go heavier. I’ll save the heavier lifts for the singles next week. THREE… Read more »
Dude!! Pumped to see you hit those wall balls unbroken!! Great work today. That’s two solid sessions!
Thanks! I think I needed the confidence boost I got today. Hopefully I can carry it with me throughout the rest of the cycle
Training done today
Maybe I go for a swimming later.
I am following 1 or 2 weeks back.
Started with Mmc then 30 min breakfast break then finished
Also on the picture yesterday’s work
Good to see you back hitting it hard dude. Two good days of work!