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.
Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…
Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…
Exactly 6 minutes to build to today’s heavy Split Jerk
B.
Twelve rounds for time of:
4 Box Jumps (30″/24″ – Jump Up, Step Down)
8 Deadlifts (225/155 lbs)
12 Wall Ball Shots (30/20 lbs)
C.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
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
Against a 3:30 clock…
30/25 Calorie Row
25/18 Calorie Assault Bike
Max Burpees in remaining time
Rest 90 seconds and repeat for a total of SIX sets.
Running Endurance Option
Twelve sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace
Rowing Endurance Option
Three sets of:
Row 2000 Meters @ desired 5K PR Pace
Rest 4 minutes
A. 115kg / 135kg Power Jerk, no split jerking for me
B. 13m34s (didn’t do Murph Monday)
C. Did strongman accessory from Tuesday
Run accessory: 56 sec/ 1:15-1:20
Push press: 180( triceps not having it after Murph)
Push jerk : 205
Condo : 18:04
Those damn 200 pushups! ?
Am surfing ?♀️!
Pm (still feel pretty bad… lol)
A. Only did the push press and push jerk upto 140
B. 18:50 killed me it was 90 degrees in the gym
C. Done
Stay safe in the heat! Make sure your adding electrolytes to your water.
Surfs up dude! ? ?♀️
A.
PP – 265
PJ – 325 PR
SJ – 330, 345f
B.
Very disappointed here. Was looking forward to this piece, but my back cramped up on round 4 or 5. Slowed my transitions waaaaaayy down.
Didn’t feel like I got much out of it by the time it was over, just had to get on a foam roller.
14:58
Great work on the Push Jerk PR! Bummed to see your back blew up. Was it just from the combination of movements?
Most likely that and probably still tight from murph Monday
Love hate relationship with “Murph” I love how it brings the community together. I hate how everyone is beat up for the next week! Look after yourself tomorrow dude!
Primary
A) Push Press 245
Power Jerk 275
Split Jerk 295
B) 22:29
*I know this is pretty bad, debated not posting bc I was a mental midget for a second but realized just gotta own it and keep grinding
C) Complete
We celebrate the successes and also the mental resilience to push through even when sh*t hits the fan. Way to grind it out after 3 hard days of training. Enjoy your rest day!
Thanks Tino! Needed that ????
A. PP 115kg
PJ 125kg
SJ 137.5kg
B. 18:34
C. done
pm session
Running option
200m 50 sec
200m 1:10ish
Pts.
A. Push press Build to 90kg (pr)
Power jerk Build to 90kg
Split jerk Build to 105kg
C. Done.
Congrats on the Push Press PR!
A. 185 push press/225 push jerk and split jerk…I didn’t build fast enough on any of my lifts. But they all felt good.
B. 14:57…everything unbroken. Transitions could’ve been faster. That’s something I need to work on. These are 3 of my best movements. But I chalked up when I really didn’t need to. Rested before I picked the wall ball up, etc.
C. Done
Cut those chalk breaks and tighten those transitions and you’ll take at least 60 seconds off. Still a solid days work!
A. Push Press 255 Push Jerk 275 Didn’t do split today. Shoulders are stiff, but felt good to focus on positioning on the push jerks. B. 18:01, first 6 rounds in 8:30, smooth and steady pace. All reps UB. Wallballs felt much better today than they have in the last month. I know it’s only sets of 12, but I didn’t feel like I was getting buried by it. I think it’s when my core is being lazy it’s much harder… Then some running Accessory Just got 6 rounds in with the time I had. Fast 200m around 43-46 sec… Read more »
Solid 3rd day of training. Now you need to push those transitions a little more and trust your strength and engine.
Thanks Tino. Agreed, the DL weren’t really heavy at all, I’m just hesitant/aware of my positioning and trying to improve my hinge pattern as I know I need to improve it. Next time with the 30# will try to pick it up a bit sooner each time.
Update: I went to get my back looked at yesterday and the doc said I had pretty tight hips and psoas and weak glute medius. She gave me stretches and exercises to do. These past 2 weeks I have been doing what I can. My back has felt really good this week I have had no pain went light monday and tuesday but went a little bit heavier today on jerks. I have been avoiding pulling from the floor. A. Push press: 175# Power jerk: 195# Split jerk: 210# B. I was tempted to do the deadlifts based on how… Read more »
Great to see that you went and got your back looked at and found the route of the issue and that you’ve been smart in adjusting accordingly. I hope to see you back to full health soon.
Built to 200lb Push Press. Shoulder is not having it after the sandbag/assault Bike/Farmer carries from yesterday so didn’t do the jerks. Feels like bicep tendon is out of place. Getting it fixed tonight.
Tried to get into the workout but body just isn’t having it today. Everything moved well just didn’t have any gas in the tank. So called it a morning.
Going to try to eat a big lunch, hydrate and hit the mixed modal before my adjustment this afternoon.
Just adjustment this afternoon.
Openers done
A) Push press up to 265, push jerk up to 285, split jerk up to 315
B) 15:45 – had a hard time pacing this many rounds, first 6 took 7:10, last 6 took 8:35. Everything UB, and deads have been feeling much better since I switched to double overhand
C) Done
Good to see that not torquing unevenly with a mixed grip is helping.
Training done like always even though I am not posting much lately. I am 2 weeks back on Wednesdays. Did the mixed conditioning first then strength then workout. All sub 5 min
Also 500m swim
Lets see your results!!!
A. Push press 87.5kg PR
Push jerk 95kg PR
Split jerk 105kg PR
B. Done
12 round killed me
18:29
Afternoon mixed modal
Damn dude!! All the PRs today!! Awesome work!!!
AM Session: Every 5 minutes, for 15 minutes (3 sets): 8 Alternating Barbell Reverse Lunge @ 50% of 1RM Back Squat – 185 15 Goblet Squats (Heavier than last week) – 53# KB 20 Front-Racked Walking Lunges (Light) – 35# KBs (same as last week) 2:10/2:06/2:12 Its been a while since I have ran for longer than a mile in one clip so I opted for the longer running conditioning today. Did this on the Air Runner, so I don’t really have a goal 5k pace on the runner, just wanted to get on the runner and run for a… Read more »
It will be interesting to see how your body feels for the second session after longer intervals as your first session. Normally lower intensity work sets you up well. ??
9 am
Mixed-modal
66 burpees ( 12-12-11-10-10-11)
11 am
P. Press 100 kg
P. Jerk 107.5 kg
S. Jerk 115 kg
Wod
12 Round
16:34
Solid push on the mixed modal!
Morning session mixed modal.
all 6 sets around 3:20 to finish row and AB, not a lot of burpees were done today.
Its been a minute Koen! Where have you been??
Been having some trouble posting.
Gonna start posting every day again.