Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
1-Step Box Jump x 5 reps
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Single-Leg Broad Jumps x 5 reps each leg
B.
Every 2 minutes, for 12-14 minutes (6-7 sets):
Front Squat x 1 rep
*Set 1 – 70% of 1-RM
*Set 2 – 80% of 1-RM
*Set 3 – 90% of 1-RM
*Set 4 – 95% of 1-RM
*Set 5 – 100% of 1-RM
*Set 6 – 103% of 1-RM (optional)
*Set 7 – 105% of 1-RM (optional)
Ok crew, time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results.
C.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loading per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
D.
Four sets for times of:
8 Muscle Ups
16/12 Calorie Assault Bike
8 Strict Handstand Push Ups to Deficit (2″/0″)
32/24 Calorie Assault Bike
Rest 4 Minutes
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.
Strength Accessory Option
A.
Four sets of:
30 second Wall Sit (45/35 lb plate )
Rest 15 seconds
60 seconds Goblet Squats (24/16 kg)
Rest 15 seconds
30 second Wall Sit (45/35 lb plate)
Rest 15 seconds
60 seconds Double Kettlebell Deadlifts (24/16 kg)
Rest 75 seconds
B.
Three sets of:
Dumbbell Strict Press x Max Reps*
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
100-Foot Hand Over Hand Rope Pulls
Rest 90 seconds
*Goal is to get 15-20 reps on each movement, If you hit 25+ then it’s too light.
*If you do not have access to a 100-Foot Rope then perfrom 2 legless rope climbs from a seated position.
C.
Three sets of:
400 Meter Run
Max Rep Sandbag Squats (Bear hug hold)
Rest 90 seconds
Choose a load that will allow you to get 12-15 reps but if you can squeeze out a couple extra then don’t be scared to go for it!
D.
Three sets of:
6-8 Strict Pull-Ups (add weight if possible)
immediately followed by…
100-Foot Farmers Carry (HEAVY)
immediately followed by…
Max Toes-to-Bar
Rest 2 minutes
Running Endurance Option
20 Minute Run – pace by feel
Rowing Endurance Option
Four sets for times of:
Row 500 Meters
Rest 60 seconds
Row 500 Meters
Rest 3 minutes
Compare results to April 8, 2019.
a. done
b 260, a miss at 265 for a PR. at the beginning of the cycle I was at 245 – 260 was several months back
c. 150, crappy 165 is my max. last two snatch sessions have been off.
d. 4:24/ 5:10/ 4:25/ 5:10
went 6/2-5/3-4-4/8 on muscle ups! learning!!! haha! I just suck at ab, 24cal was tough.
Rowing endurance:
2:03- 1:59
1:59-1:58
1:57-1:57
1:56-1:52 🙂
Nice work hitting 260! Any video of your snatches to see what’s going on?
A. Done, up to 38.5” box (Jerk blocks) B. 370, miss 385 which would have been a PR. C. 275 (5lbs under recent PR, 10lbs under all time PR about 3 years ago) D. 4:00/3:55/3:50/3:51 All reps UB, 68-72 avg throughout on bike. Strength Accessory A. Did KB rack with 12kg instead of plate 33/32 27/27 26/28 32/35 B. Used 40lbs DB 15/9/1 LSit Legless 11/8/1 9/7/1 My arms felt DEAD in Push Ups and each round other than the first…need more pressing endurance… PS: pretty happy with the Barbell Numbers even though not PR’s. Have not been hitting all… Read more »
Pumped to see these numbers too. Goes to show that volume and lifting heavy all the time doesn’t necessarily work. You’ve been training hard but being smart and it’s definitely been paying off!
Snatch up to 265 (96%) took a few tries ?
Primary conditioning: 3:44/3:50/3:47/3:39
All sets unbroken.
Did Bulgarian split squats to work on the leg for PT work.
You hit 265 after not lifting for a good while?! That’s pretty damn impressive! Great work!
Thanks! It’s also the most consistent I have ever lifted. So just gotta keep the body healthy and give it some real rest from time to time.
Used the ski erg instead of the rower
1- 1:49.3/1:47.4
2- 1:46.1/1:46.0
3- 1:44.4/ 1:44.9
4- 1:43.3/ 1:43.3
Am A. First part done (my foot hurt sooo bad today. Sorry not trying to complain!) B. Upto 220lbs!!! 15lbs PR!!? C. Upto 125 missed the last 2 sets —3×5 snatch balance@85 D. Skipped -for time 14:48(not a good time but whatever I am working on it) Cals on echo bike Strict hspu Pm. Strength A. Done B. Did it with 30lbs BD got 27-25-21 reps and only 7-10-6 push ups idk what’s going on with that! Then 1 legless Rope Climb C. Skipped no running for me today D. Did 8pull ups, farmers carry @80 lbs DB Got 27-21-21… Read more »
That foot didn’t slow you down! Awesome work on the PR! Congrats!
So stoked! Are I guys going to program murph on Memorial Day??!
Likely Saturday. Monday will mean the rest of the week might be a write off 🙂
PM:
A: DB Strict Press at 35lbs/Push Ups/Rope Pulls
13-15 reps. Good.
B: Strict Pull Ups w/ Vest: 7, 7, 6; Farmer Carry at 28kg, max T2B: 19, 17, 11.
C: Runs with Sandbag Squats: 15, 19, 18. Used 100lbs. Need to learn how to squat with the 150lbs, tough to get my arms around.
D: Three sets of the Wall Sit, Goblet Squat, and KB DLs. Didn’t blow out my back this time!
Pumped to squeeze in a second session on a busy Monday!
Did you create a 30 hour workday for yourself?! Great job getting in two sessions!
PM Session:
Session 2
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch + Snatch @ 80-85% – 1 set @ 175 then 5 @ 185 (86%)
Complete for time:
750 Meter Row
20 Toes to Bar
750 Meter Row
20 Strict Handstand Push Ups to Deficit (4″/2″)
750 Meter Row
100-Foot Handstand Walk
Time: 11:47
Row: between 1:55-1:50 avg 500
T2B/DHSPU: Unbroken
HSW: 25′ unbroken sections
Couldn’t do the second portion unfortunately due to time constraints. It would have been a lot harder had I had to go back up the ladder.
Solid start to the week Lucas!
S1
Kinda cruised on the bike erg. Didn’t feel great this morning. Maybe some GOT hangover or baby boy partyin at night time.
S2
Front Squat
385. No PR but first time really challenging my front rack that heavy
Snatch
265. Nothing special here but felt solid
Conditioning
4:04
3:59
4:11
4:04
First set only with the deficit. I was having to do 2a and singles so I figured you wanted bigger sets so went without it. 2 sets every time. Muscle ups felt great being the first movement
Double sessions with a 2 month old! I’m impressed!!
2 months on the dot today !
Morning
running option
5km run 26:22 (the loop around my house is 5km)
3 hours later
A. done
B. up to 152.5kg equal my PR from august last year
C. up to 105kg 96% of my PR
D. 3:19, 3:36, 4:00, 3:55
all ub, the bike was fun….
Good to see you hitting your top end weights. Productive start to the week!
B. FRONT SQUAT PR 305!! 210/225/245/265/285/305..went for 315 and failed. Next time
C. Didn’t go for a PR. Built up to 165#. Didn’t feel good today. I was struggling to lock my right arm out.
D. So I’ll probably get judged for this but I got really bad sunburn this weekend and when I tried a couple ring muscle ups the straps rubbing against my arms was so painful lol so I did bar muscle ups instead…..3:12/3:33/3:41/3/31 everything unbroken. My bike just got slower
Accessory later. ?
Lesson learned to protect yourself in the sun! Great job in the front squat PR!! That’s some big weight! Now to transfer that over to your lifts!
Congrats, Vicky! Now get some Aloe Vera! ☀️
Thanks!! Yeah today was struggle city for me. But it was the first sunny day in like a month so I can’t complain ?
A. Done
B. Hit 100% 122.5 kg but no more
C. Up to 87.5 kg for new pr!?
D. 4:18 4:23 4:40 4:53
Mu ub , shspu 4 4 all sets the 32 cal bike was too slow 1:10 +
SAO done
Awesome work Oren!! Congrats on the snatch PR! What a great session and start to the week!
Warm up done. Plyometrics are my fav.
Front Squat up to 300lbs which ties my all time PR, which I’ve only hit once.
Snatch only up to 195lbs. 185lbs was perfect. Stuck 195lbs but walked it out a bit. Missed 200lbs our front twice. Wasn’t staying back far enough and was a little slow.
Conditioning: 3:35, 4:12, 4:31, 4:28. UB MUs and SHSPU. My assault biking is a little rusty and needs some practice, which I’m sure I’ll get!
Ran out of time for the wall sit combo but am trying to leave time this afternoon for a second session.
Only 195? Your choice of words needs to change 🙂
That’s a damn solid start to the week!
That’s fair! Matched my lifetime Front Squat PR and my MUs today were beautiful. Staying positive on my third day back after a month of qualifiers and Nationals!
Lindsay, there is nothing to be even remotely annoyed or concerned with. You’ve been crushing it.
A) Done
C) Built based on feel, hit 225 (95ish%), then missed 235
B) Built on feel here too, worked up to 340 (97%) and stopped
D) 3:05/3:02/3:13/3:25, that second bike was a battle
SAO
A) Done, 21 goblets and 25 deads each round
B) 50# DBs, went 15/13/12, pushups were 13/13/15. Didn’t have time to grab the sled today so subbed in 10 chin ups on the pegboard
Pretty damn good start to the week! Great to see you hitting those top end percentages. Any video of your misses at 235?
I didn’t today, but I’ll make a note of it next time. Feels more mental than anything else – used to have the same thing happen at 225, but I’m definitely happy with how consistent that has felt recently.
AM Session: Front Squat *Set 1: 5 reps @ 70% – 225 *Set 2: 4 reps @ 80% – 255 *Set 3: 3 rep @ 85% – 265 *Set 4: 3 reps @ 90% – 285 – this is a new 3RM for me. Felt like I could have hit this for 5 today. Rest 2 minutes between sets Back Squat *Set 1: 8 reps @ 65% – 235 *Set 2: 6 reps @ 75% – 275 *Set 3: 4 rep @ 85% – 305 *Set 4: 4 reps @ 90% – 325 Rest 2 minutes between sets Three sets… Read more »
Loe the progress week to week. Nice job Lucas!