Primary Training Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Build to today’s heavy…
Clean & Jerk x 1 rep
Start around 60% and add approximately 5% every lift. Allow yourself 2-3 missed attempts, then move on.
B.
Two sets of:
Back Squat x Max Reps @ Monday’s 1-RM Front Squat Weight
Rest 5-6 minutes between sets.
C.
Complete rounds of 21, 15 and 9 reps for time of:
Double Dumbbell Snatch (50/35 lbs)
Burpee Over the Dumbbell
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.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs
B.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds
C.
Four sets of:
60 seconds Bearhug D-Ball or Sandbag Hold (Heavy)
60 seconds GHD Hip Extensions @ 1011
60 seconds Rest
Assault Bike Conditioning Option
Every 5 minutes, for 25 minutes (5 sets):
10 Tempo Front-Racked Kettlebell Squats (32/24 kg) @ 30X1
15 Barbell Thrusters (75/55 lbs)
60 seconds of Assault Bike
Note the total time for each set, including the 60 seconds of Assault Bike AND the calories achieved.
Aerobic/Gymnastics Option
Every 3 minutes, for 15 minutes (5 sets) of:
800 Meter Concept 2 Bike or 400 Meter Row
2 Legless Rope Climbs
Immediately followed by…
Every 3 minutes, for 15 minutes (5 sets) of:
800 Meter Concept 2 Bike or 400 Meter Row
2 Rope Climbs (with legs)
A. 135kg
B. 7 , 5 at 170kg
C. 4m19s
SAO
B and C done
Solid work on the conditioning! You were moving!
PM Session: Every 5 minutes, for 15 minutes (3 sets): 8 Alternating Barbell Reverse Lunge @ 50% of 1RM Back Squat. 20 Goblet Squats (Light) 20 Front-Racked Walking Lunges (Light) 185 Back Rack lunges for this (this was surprisingly the easy part) 35# KB for goblet squats because last week it was supposed to be “Medium” and I used a 53# so I figured that would be lighter. 35# KB’s for FR Lunges – wasn’t sure if it was supposed to be barbell lunges or not, so stuck with the KB theme. Times were: 1:59 / 1:51 / 1:59 –… Read more »
You hit 95% for a double?!?!
Yep the weights were flying up today! I hit the first one and rested a bit (not much), but both reps went up within the minute timeframe we had. 1RM is only 215 but the last 2 cycles I’ve been hitting 205 more often. The lunges and goblet squats got me nice and warm and I felt pretty smooth today.
That’s awesome dude!! Great work!
S1
Aerobic work with hspu and GHD
S2
Hand ripped on Wednesday so just did some strict press
Back Squats done at 335
12 and 10 reps
Conditioning
5:34
Shoulders felt so fatigued on this one today. Burpees were slow today. 🙁
Still a good productive day
Still impresses me every time when I see you hit two sessions.
Dom keeps me honest. He’s usually unimpressed with me in the mornings or sleeps lol
Primary
A) Built to 285 (missed Jerk @ 300 twice but pretty happy to hit 300 clean back to back)
B) 3/3 @ 340
C) 5:53 (slow Burpees)
Aerobic/Gymnastics Option
*C2 Bike
All sets under 2:00
Great days work! Nice work hitting thang 300lb. Clean, now to sort that jerk!
Thanks Tino! Right? It was there, just gotta want it more!
openeres and activation done
A. up to 135kg (137.5kg is my best)
B. 152.5kg x 3 and 4 reps
C. 5:44 had to brake the 15 snatches,
pm session
Running option from tomorrow (busy day tomorrow so won’t have chance to squeeze the running in)
39:10
Great work hitting 135kg!
A. Hit 235# split jerk. It didn’t feel great but it didn’t feel terrible lol I went wider with my feet and shortened my dip. I’ll post video so you could see what else I can fix..
B. 305# for 7 and then 5
C. 4:34..snatches were unbroken but my set of 15 burpees were sooooo slow. Oh well. Not my best day.
-Strength accessory done.
Sounds like the adjustments of your jerk helped! Progress is progress!
Yeah!! It still doesn’t feel super solid but it’s a start! Thank you!
A. Last sets were 275-295-315miss Jerk-325mis Jerk-325miss Jerk. I’ll post the video, I’m just not committing and not getting the head through my shoulders-probably from a mess of shoulder issues the past year or so and being hesitant. B. 370. 5 reps, 4 reps. Didn’t have tons in the tank for this. I’m sure I should be able to get 7-8 reps for a real max. Aerobic Gymnastics A. E3M, Did 400n Run instead, 2 legless 2:12-2:10-2:14-2:20-2:50 <1:50ish on the first 3 then 1:53/2:03 on last two for the run. Arms got tired and needed a long break on the… Read more »
Squeeze that butt, quad and gut on the holds. That’ll put you in a solid position when holding the sandbag. Lets see those jerks. It will be a case of practicing it at lower weights until you feel comfortable.
Openers done
A) Worked up to 305, then missed the clean at 316 twice – just got spit out of the bottom
B) 3/2 at 340
C) 4:20, ub on the dumbbells, but my burpees must have been impossibly slow
SAO
A) Done at 135, forgot how hard these are
B) 70# dbs for the bench, 10# plates for the flys, l-sits done
C) Done with 190# sb, 12-14 hip extensions each round
Good numbers, just make sure you are getting that fast turn over. A lot of times that causes people to get pushed out the back.
Oooo you can push this sub 4!!
Trained yesterday and did Wednesday’s split jerks and Tuesday’s conditioning
Worked up to 305 for a single split jerk
Every 3 minutes, for 24 minutes (8 sets) of:
25/18 Calorie Assault Bike
*Power Cleans
*Sets 1-2: 10 Power Cleans @ 160# – 1:45*/1:44*
*Sets 3-4: 7 Power Cleans @ 190# – 1:51/1:52
*Sets 5-6: 4 Power Cleans @ 220# – 1:41/1:39*
*Sets 7-8: 2 Power Cleans @ 250# – 1:30*/1:18*
*UB sets
You pushed that final set! ?
Got some cupping and soft body work done yesterday. Back and psoas feel great but my arms are a little sore. Clean & Jerk up to 245lbs. Missed the first jerk. But made the second attempt. Might’ve been a press out though. Cleans were solid. Back Squats at 300lbs: 4, 4. Conditioning: 4:10. Was shooting for sub 4. Need to move faster on the burpees earlier on. First time doing Dbl DB snatches. Went UB and felt fine. Paused briefly at the shoulder on the way down. Normally step into my burpees and jumped today and think my step intos… Read more »
AM Session: Switched it up and decided to squat in the morning today instead of doing a strength accessory. I think the strength accessory last week blew me up for the squats in the afternoon. We’ll see how it goes… Three sets of: Banded March with Front-Loaded Carry x 3 minutes (used a 20# WB just for activation purposes) Rest 2 minutes Front Squat *Set 1: 4 reps @ 65% – 205 *Set 2: 4 reps @ 75% – 235 *Set 3: 4 reps @ 80% – 255 *Set 4: 4 reps @ 80% – 255 Rest 2 minutes between… Read more »
Lets see how your legs hold up for the afternoon!
I like that you actually pay attention to how your body is feeling and adjust accordingly. Nice work!
A.
117.5 kg ( Pr 123 kg 2 year a go)
B.
135 kg
5 and 6 Rep
C.
4:27
DB 21/8-7/9
Must I jump over the 2 DB aligned in parallel or aligned up in a row?
The dumbbells should be side by side so they’re ready to be picked up for your next set