At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds
*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1 – 45 seconds of Front-Leaning Rest
Station 2 – 10-15 Bilateral Bent-Over Rows
Station 3 – 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 – Rest
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s intention is to reintroduce a little intensity after taking yesterday somewhat easy following Monday’s Memorial Day Murph workout. The intensity should be high, but the volume is relatively low today. Go hard during the working minutes.
At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds
*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1 – 15/10 Calorie Bike or Row
Station 2 – 10-15 Bilateral Bent-Over Rows
Station 3 – 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 – Rest
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s intention is to reintroduce a little intensity after taking yesterday somewhat easy following Monday’s Memorial Day Murph workout. The intensity should be high, but the volume is relatively low today. Go hard during the working minutes.
Primary Training Session
A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps
C.
In 25 minutes, build to a 1-RM Split Jerk
D.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Find 10-RM
Rest 2 minutes between sets
E.
“Sage at 20” – 20-Minute Work Capacity Test
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell (Lateral)
Compare results to January 4, 2020.
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.
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Landmine Rows x 5-6 reps
Rest as needed
B.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 60 seconds
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest 60 seconds
C.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds
Rowing Endurance Option
Four sets for times of:
Row 1800 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest.
Running Endurance Option
Six sets for distances of:
4 Minutes or Running
Rest 2 minutes
Review last week’s paces for this session and try to hold those for all six sets – you did five sets last week. As with last week, expect that your RPE will need to increase in each of the six sets in order to maintain consistency in distances for each set.
PM Session: A. Back Squat *Set 1 – 5 reps @ 70% – 265 *Set 2 – 3 reps @ 80% – 295 *Set 3 – 1 rep @ 85-90% – 325 *Set 4 – 10 reps @ 80% – 305 (82%) *Set 5 – 10 reps @ 80% – 305 (82%) Rest 2 minutes Looking forward to testing the 10RM next week B. Cant do bar MU’s so grabbed this EMOM I missed during the first week of the cycle Every minute, on the minute, for 20 minutes: Odd Minutes – 5 Bar-Facing Burpees + 8-10 Thrusters (95/65 lbs)… Read more »
I think you could have handled bar facing burpees and a couple more reps on the emom 🙂
Solid days work!
A.) 85/105/115/125 B.) 35/65/85 C.) started at 175# and finished at 255#…then went for 270# and nope. My PR push jerk is 265#…but this was a PR split jerk. I’m just happy I’m getting more comfortable with split jerks. And this is 2 weeks in a row I’ve hit over 245# so I’m happy with that. D.) nope E.) I’m gonna be honest I think I always skip this workout, because I’ve never done it but I know it’s programmed all the time……and after doing it I know why. 4+11. 8/7/5 in thrusters, 12/8 pull ups. We’ve had a streak… Read more »
Congrats on the split jerk pr! That was an aggressive jump from 255 to 270 though!
Definitely need to start exposing yourself to more uncomfortable situations instead of backing away from them. Nice work today in doing that and make sure you stay hydrated in the heat!
A) 55/75/95/115lbs
B) 115/135/155lbs
C) 135/155/175/195/215/230/245/260/275x/265
D) Done off old one rep- 370.
1) 260
2) 295
3) 320
4) 185 tempo 32×1 keeping the load light for the back.
D) 3+13- wasn’t the day to push. Got zero sleep due to work but I missed this on Jan 4 and it’s been awhile since I’ve done it. I’ve Had sage written in the back of my workout books with the goal of four rds for a year-ish. So please program this in a few months?! ??
You’ll definitely see this one again. Now you need to make sure you’re healthy and getting good sleep!
– warm up done
– Squat jerk 40 50 60 60k
– press in SJ 60k
– split jerk 60 70 80 90 100 110 120 130 132k
– squat : 10RM 150k
– did some core then
– sage at 20 tomorrow because had not a lot of time today !
Solid day with lifting! Enjoy tomorrow, make sure to let us know how it goes.
Backed off a little bit today
A done with 40/60/80/80kg
B presses with 90kg
C jerked upto 150kg and then quitted
D did a 5×5 at 140kg
Skipped sage at 20 and did some running instead.
Ah you missed a fun one!
??
Todays work + a little bit of yesterdays. nosebreath from yesterday: 45 sec bike erg, 15 burpees, 45 sec ski erg. (cal btw 10-13) Snatch from yesterday: 30-32.5-35-37.5-40 kg (its so easy weight, but I can’t do any higher since my head are stupid).. snatch pull @45kg squat jerk: 35 – 37.5-40-40 kg press in split: 35-35-35 kg 1RM split squat: Earlier PR 65 kg, today it only was 55 kg. (last week I did 62.5 kg with no prob, today my head was long gone). Back squat 72.5 -82.5-92.5 (beltless) – 10 RM: @90 kg!! CANT BELIEVE, it´s been… Read more »
Wooohooo!!! hat an awesome days work! Great job hitting 90kg for 10 and also the 1 rep PR. They all count!! 🙂
AM Session: Eight sets for times of: Run 200 Meters @ 90% of 1-Mile Pace Run 400 Meters @ 100% of 1-Mile Pace Rest 2-3 minutes **Completed on Air Runner** Air Runner Mile PR = 7:51 Goal Times: 200m = 1:04.76 400m = 1:57.75 Total = 3:02.51 1 – 2:55 2 – 2:56 3 – 2:58 4 – 2:56 5 – 2:57 6 – 3:00 7 – 2:59 8 – 2:54 Average = 2:56.88 So I actually made a math error and messed up my goal time for the 400. I based it off of 451 seconds not 471 (not… Read more »
That engine is coming along nicely! ???
A.
40-50-50-55 kg
B.
60-65 70 kg
C.
115 kg (not happy with my RM 126 kg of clena & Jerk)
D.
112-128-140-125 kg
E.
4+6 (4 gennaio 4+6)
thruster 12-8/8-6-6/8-6-6/7-7-6/3-3
pullup All 20 rep
in the afternoon Run
What happened on today’s lifting? Just out of practise due to quarantine?
I think it’s for the 3 months of not heavy weights. made only max 80 kg.
Give yourself a couple weeks and you’ll be back to your best. Just keep things light and work perfect mechanics