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 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%
C.
For time:
100 Calorie Row
100 Chest-to-Bar Pull-Ups
100 Overhead Squats (95/65 lbs)
100 Heavy Rope Double-Unders or 150 Double-Unders
D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 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
A.
For time:
100/70 Calorie Assault Bike*
*Every 2 minutes, including 0:00, perform 15 Wall Ball Shots (30/20 lbs)
When the running clock reaches 15:00…
B.
For time:
100/70 Calorie Row*
*Every 2 minutes, including 0:00, perform 12 Burpees Over the Erg
When the running clock reaches 30:00…
C.
For time:
Run 1 Mile*
*Every 2 minutes, including 0:00, perform 10 Push-Ups + 15 Jumping Air Squats
Running Endurance Option
Complete as many sets as possible in 25 minutes of:
300 Meter Sprint
100 Meter Jog/Walk
Keep the intensity high on the sprint, even if that means the 100 meter transition gets slower over the course of the session.
Rowing Endurance Option
For time:
Row 5000 Meters with Rate Changes
Change your stroke rate every 1000 meters, starting at 22 s/m, 24 s/m for the second, 26 s/m for the third, 28 s/m for the fourth, and finish at 26 s/m.
A. Done stayed at 65 for press behind head then 105 for jumps
B. Up to 155 I just didn’t feel good in these today!)
C.20;38 but with reg pull-ups not C2B didn’t want to fry my elbow
D. Skipped rows but did the rest
—jujitsu ( I did some to my rib!? went to the chiropractor and he got everything right again! But still hurts so skipping the mixed conditioning!) hope I am better for murph!!!
Murph will be Monday so you’ll have time to recover! Be smart over the next couple of days!
Why again Murph. Done it so many times
Its memorial day dude.
And is there no other ” hero ” workout out there.
Had enough in the tank after work to hit the mixed modal, but it was harder than I thought… I’m actually just proud of myself for hitting this since it’s not my strong suit and it’s my last Double in the last three days: 11:28, 9:30, 11:03. Really proud for staying strong on the 20lb wall balls. Had to use my phone on the row to track the 2:00 marks so lost some time doing that. Consistent burpees were my “rest”.Couldn’t believe I could run after that but happy and proud that I did, push ups and jump squats were… Read more »
Awesome work getting this in Lindsay! Money in the bank!
PM Session: *Tweaked the time and percentages on the split jerks because it seemed to work really well for me last week. Goal today was to hit 275 again to ensure it wasnt a fluke when I hit it last week. One of the benefits of following the program 2 weeks behind is knowing that I will have plenty more opportunities to go heavier than that. So today the goal was just to be consistent. My lifetime split jerk PR is 295 but that was clearly a fluke becasuse I hit that years ago and havent put anything more than… Read more »
Good to see you applying what you’ve been doing in training with those deadlifts and also practising perfect reps on your jerks!. Now to speed up that shuffle!
Yesterday’s
A) Complete
B) Complete
C) 1/1/1
D) 1:48/2:04/2:26/2:36/2:51/2:52/3:22/3:18
140/170/195/225
*Ouch. AB kicked my butt. Cleans were good.
E) 35# Z-Press (misread) / 135 Row / 70# Suitcase
Solid push in the bike, way to make it hurt!
S1
Mixed modal option
Sub 30
Just used this to get moving in the morning today. Slow start
S2
Conditioning
19:21
I broke the chest to bars in 5s. I think this took just over 6 minutes. Don’t know if that’s good or the best strategy. 30/30/20/20 for the overhead squats
Solid numbers on the overhead squats. Going conservative is a good idea for most people on the chest to bar pull ups. I think going 2-3 more reps more each set at the beggining would be doable for you and then work down to sets of 5 reps after about 40-50 reps
Thanks Hunter. Yea chest to bars are def a movement I’m confident with. I usually don’t game plan things. Not sure why that was my thought today.
Sub 20! ??
A. 20-60kg
90kg
B. up to 142.5kg (2.5kg more then last week)
C. 23:22
Row 4:30
Ctb 5s 12:30
squats 20:30
D. done
Pm session
Running option
did 13 rounds (5200m)
Great to see your consistency on those heavy Jerks!
Im new, what does @2210 mean?
it means 2sec on descent, 2sec hold at the bottom of your squat, 1sec of ascent and restart immediately!
Thanks man!
https://invictusfitness.com/blog/what-does-30×0-mean/
A. 35/55/65/70/75 145×3
B. 170/180/180/190/195/205/205/205/210/215/225..
Even though 245 is my PR push jerk…225 is a PR for my split jerk….it looked terrible though. But I’m trying.
C. 22:18 …row was 6:23, C2B sets of 5 which I was happy with, OHS started out great and slowed down tremendously..18/12/13/10/10/10/5s for the rest. DUBS were a mess. I’ve gotten a lot better with the Zeus rope but i still struggle a lot with it. Started with 4 sets of 15 then had to do 10s until I finished
D. Done
Great work hitting 225lb.! Did apply what we spoke about on your split jerk?
I tried lol I think my problem is my initial dip I sit back on my heels like you said but I think I try and dip too low and that’s when I shift forward. If that makes any sense..
Widen your stance, point your toes slightly out and shorten your dip. Think knees out as you dip and keep your hips under your torso
Okay! I’ll try on Friday for the clean and jerks and see how it goes ! Thank you
Short session, client at 9:30am
A) just did 3×5 Heavy Strict Press. 135-145-145
C) 21:25, 4:50 on the row, finished c2b 11:40 (6×10, 7-7-6-8-6-6), finished OHS I think just before 20:00 (12-13-5×10-12-13), Zeus Rope, 30-6-24-7-33
OHS take it out of you?
Primary
A 62.5kg
B Up to 132.5kg Power Jerk
C. 17m22s
D. Done
Good work today Tom!
– warm. up done
– neck press in split 40kg
– split jerk x1 from 90k to 130k x2. Happy cause 130k become a standard load now each week.
– did the PC/AB condo from yesterday. loads were 70k 85k 100k 112.5k. 1’46 1’46 1’40 1’41 1’39 1’28 1’22 57”. AB between 55” and 1min05. Clean fast singles.
– accessory now.
Its good setting those new consistent minimums every time you lift
Little sluggish waking up this AM. A: 65, 75, 85, 95, 105; 155×3. B: %s off of 260. Since I wasn’t super snappy today I just built to a heavy. Jerks are one of those lifts (unlike cleans & snatches) that when I’m tired they don’t click. Don’t have jerk blocks either so catching reps over 100kg gets tiring. Built to 243lbs and shut it down when it got questionable. C: 21:27. Was shooting for sub 20 but spent too much rest on the later sets of OHS and have to tighten up transitions. C2Bs felt great: 10-10-8-8-8-8-8-8-12-10-10. First half… Read more »
Just need to be more disciplined on the OHS. The hardest part is picking up the barbell. Solid start to your day!
For sure! Felt strong on the last 25 but needed to stay checked in through the middle. Still happy to finish strong and have three solid days of training in this week so far. ??
What time of day do you train?
Depends. Normally form 7-9am before work and then I try to get a second session in after work now that I’m prepping for the French Throwdown. But that time varies. If I have an early morning management meeting I try to get in from 5:30-7am. Although I always make sure I’m getting at least 8 hours of sleep and I’m not burning the candle at both ends. Made that mistake before!
Rowing conditioning to start the morning
18:59.4 total time 1:53.9 24 s/m avg
3:56.3/3:51.7/3:46.4/3:43.0/3:42.0
22/24/25/27/26 s/m
Solid way to start your day!
Didn’t have time to get into the gym today so did a 30 min emom in the garage.
1- 15 cal ski erg
2- 5 squat snatch (135) + 5 SHSPU
3- 15 cal bike Erg
Sweatfest. Touch and go on 9 sets. Did a set of singles to see the time/energy difference
Openers done
A) Up to 115 on the presses, jump to split at 205
B) Doubles at 245/255/265/275/285/295, singles were 305×2/315/325/335, and took a shot at 345 but missed it in front
C) 19:25, row was 4:30ish, finished the c2b a little after 10:00, OHS took forever, zeus du were 70-30
D) 55# dbs for the chinese row, 2.5s for the snow angels, 20 ghds each set
Any video of the 345??
I do, angle isn’t the best but I’ll put it on facebook
A. Done
B. Done push press based 85kg
C. Done 20’43”
My legs are very very tired, yesterday work with sled killed them!!
Afternoon mixed modal very slow and D.
Three tough days of work! Good job dude!
AM Session: Every 4 minutes, for 20 minutes (5 sets): 60 second Wall Sit (45/35 lb Plate) 6 D-Ball or Sandbag Cleans (150/100 lbs) 30 second Sandbag Squats (150/100 lbs) SB Squats: 10/10/13/8/12 Back really lit up after the third set Five sets of: Bench Press x Max Reps @ 65% Immediately followed by. . . 200 Meter Row Sprint Rest 3 minutes Bench @ 165: 20/16/14/11/11 Row Sprints: 0:37.8/0:38.0/0:38.4/0:38.9/0:39.0 Not really used to going to complete failure on bench presses. I had a spotter but I think I probably had 1-2 more reps left in me on each round.… Read more »
That’s a solid session. Good push today dude! You’ll enjoy the Assault Bike version next week 🙂
A.
40-45-50 kg
B.
85……117.5 kg
C.
25:28
5:20 Row
13:36 5-5-5….-5
22:06 15-10-12-13-10-….10
D.
Done
Mixed- modal in the afternoon
How’s your body feeling after the weekend?
yes good, a lot of mobility yesterday
Great to see you’re feeling good and have recovered well!