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.
Take three attempts to establish a 1-RM Overhead Squat
Take as much time as needed to warm-up. After your last warm-up lift, set a clock and wait exactly 6 minutes before taking your first official attempt. Attempts must come between the following times on the running clock:
Attempt 1 – 6:00 to 8:00
Attempt 2 – 8:00 to 10:00
Attempt 3 – 10:00 to 12:00
B.
Build to today’s 1-RM Tempo Back Squat @ 32X1
Followed by…
One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)
C.
For time:
30 Muscle-Ups
30 Calorie Row
30 Strict Handstand Push-Ups to 4″/2″ Deficit
30 Burpee Box Jump-Overs (24″/20″)
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:
Single-Leg Romanian Deadlift x 12 reps each leg
Heavy Dumbbell Box Step-Up x 10 reps (Farmer’s Hold)
Rest 90 seconds
B.
One set of:
100 Band Pull-Aparts
100 Overhead Banded Tricep Extensions
Assault Bike Conditioning Option
Against a 2-minute running clock…
15 Toes-to-Bar
15 Thrusters (95/65 lbs)
Max Calorie Assault Bike or Row
Rest 2 minutes and repeat for a total of SIX sets.
Aerobic/Gymnastics Option
Every 5 minutes, for 40 minutes (4 sets of each) of:
Station 1: 2200 Meter Bike Erg or 1100 Meter Row
Station 2:
Four rounds of:
25-Foot Handstand Walk
15 Air Squats
A. 130kg, did something to my rotator going for 135kg. Hoping it’s not bad.
B. 180kg x 5
C. Couldn’t pull or push so did Aerobic piece with single arm farmers carries and side plank for a minute each instead of HSW
Shoot! Sorry to hear about your shoulder. Try to get some bodywork this weekend and stay away from anything that hurts. I hope you feel better come Monday!
A. 175 (wish I had started heavier)-196- 205 for a pr!
B. 225 then 6 reps (action did this after the wod bc I had some friends that needed to leave and wanted to do the wod).
C. 16:38 rx, but with only 1” deficit but happy to get through these reps with any deficit!
Kisha! Where have you been??!
What a great days work! Congrats on the PR and solid work on those deficit HSPU!
I’ve been getting it in!! ?? Just haven’t been posting on the blog! Murph took a toll! Tuesday and Wednesday I didn’t get much done that was blog worthy! ? My triceps and shoulders were
so sore I had to skip jerks and did a mixture of of the additional work stuff both days.
A.Warmed up and started getting into OHS but my shoulder was feeling wonky so I stopped and moved on.
B. Back squat temp done up to 345lbs and got 2 reps for max reps. This felt heavy today.
C. 12:18 Rx Finished MUs at 4:12 not sure about the rest.
Then did the 100 banded pull aparts and 100 overhead banded tricep extensions.
Hope to see that shoulder back to full health soon. Take care of yourself dude!
Am
A. Elbow is sore so only up to 125lbs
B. Upto 210 tempo then got 5 reps no tempo
C. X
Strength A. Romanian DL @26each hand
Steps with 44lbs KB
B. Done
Pm
Gymnastics conditioning
Done but with a 750m row
Need to get you healthy and moving well again. Lots of nagging aches and pains recently
My back felt great today!
A. 205# ohs. the jerk up to the ohs felt real good here much better than the jerks on Wednesday.
B. 225# did front squats. 2 reps no tempo
C. 23:58 no deficit on the shspu. I knew this would take me some time. MU and shspu are getting better but still big weaknesses for me
Assualt bike conditioning:
Assualt bike Calories:
17/12/11/11/8/12
dead ?
SAO:
B. done
Awesome to see your back felt good today!!
Definitely a weakness workout for you. Solid work getting through all those reps!
A.
295 – 315 – 330 Pr
B.
Tomorrow
C.
11:13
*no deficit, took it easy on my shoulders lol
Damn you “Murph”!
See I did post it haha.
To your defense I don’t a lot of the time ??
2 Sessions today, only one post [LONG] though So something funky is going on with my shoulder – I think I tweaked it doing heavy DB snatches last Friday. It only hurts when I move it a certain way (reaching far across my body), and isn’t limiting my range of motion. So I kinda played it by ear all week, and took Wednesday PM off, then did a few modifications to todays work as well. It is definitely getting better though, so thats a plus. AM Session: Four sets of: Front Squat x 4 reps @ 80% – 255 Rest… Read more »
Sorry to hear about your shoulder but it sounds like you got a good weeks training in and adjusted well. I hope that it feels better come Monday and some extra rest over the weekend will help. Please be smart testing those workouts tomorrow.
How much worse is this combo on the bike?! You were definitely wise to take that extra rest before you drove home.
Good days work!
A) 200,205,215 lbs pr
B) 295 lbs and then 2 at 295. Been a few
Weeks since squatting
Did gymnastics row , hsw squat accessory
Then
C) 23:35
Congrats on the overhead squat PR!
Primary
A) 245/260/270
B) 300 / 6
C) 15:23
RMU 8/7/6/3/3/3
SHSPU 5/4/3s the rest of the way
SAO
A. 117.5kg llegs were fine but find it difficult to get it overhead. Did snatch push press not quite strong in that movement.
B. 155kg
3 x reps
C. 14:49
mu 5:10 sets of 3s
row 6:48
hspu 11:40
Pm session
strength accessory
A. rdl done with 2 x16kg
box strep ups 2 x 32kg
B. done
Need to learn to jerk the bar from behind the neck!
Start with aerobic Gymnastics
Did an 800m run on rounds 1-3-4, 1100m row on round 2
Runs were 3:36/3:35/3:31
Row was 3:58(1:47 avg ish)
HSW and Air Squat was
2:20/2:17/2:14/2:05
Primary
A. Overhead squat, 285-300-315. Done in flats and no belt. Haven’t ohs heavy in a LONG TIME so that felt good.
B. No time
C. 13:51
MU – 5:00 (5-5-5-4-3-3-3-2)
Row – >7:00
HSPU – >11:46 (6x3reps, then 12 fast singles, wanted to see how that would jive. 1:20 for first 12, 2:00 for last 12, thoughts?)
BBJO were fast and no resting.
Fast singles are ok if you struggle with HSPU but the reset takes to long if your competent. it’s a good adjustment when you fatigue only when necessary.
Solid work hitting 315 for your overhead. Good to see you put up some load!
Hey guys, new to the program, excited to be here.
A.
OHS:155-165-175
B.
Tempo Front Squat up to 335, 3 reps non-tempo.
Did front squat as I’m dealing with some back issues.
C.
20:11
MU:4/4/4/4/4/4/3/3 (6:15)
Row: 1:08
SHSPU: 3/3/3/3/3/3/2/2/singles for the rest( 10:36, this hit me like a truck)
BBJO: 2:12
Welcome to the community Alexander! I excited to watch your progress and help in any way we can!
A.
OHS: 245-260-265 (first two reps were funky. Adjusted grip for last set and that felt solid. Could’ve gotten heavier if I did one more set but def learned something with my grip on OHS
B.
Tempo Back Squats: worked up to 325
Then 6 reps with no tempo
C. 12:31 (used a 1.5” deficit for SHSPU)
MU: 11/7/4/4/5
Row: 1:35
SHSPU: 5/5/5/4/3/3/3/2
Burpees: took about 10-13 reps for arm to loosen up
Nice work Jesse. Looks lie you picked good reps for your SHSPU
Definitely hunter. These still are my biggest limiter but still wanted to add some deficit. Any more than that and I’d have hit a wall
OHS: 200, 205, 210. The narrower grip was better in my shoulder, which I discovered at 205lbs.
Tempo BS up to 300lbs. Legs felt strong today. Hit that for 5 reps.
Conditioning 10:02.
MUs 10, 5×4. 3:37
Row in 2:00 (6:00)
SHSPU 2” Def: 10, 4×5 in 2:00 (8:00)
BBJPs fast and consistent in 2:01 (10:01)
Goal was sub 10 so almost. Felt strong today. Would’ve gotten there with a little less rest in the MUs. Those felt great.
Banded pull alerts, banded triceps work done.
Great work Lindsay! That’s a solid session! Looking strong!
In the assault bike option.
You mean max cal bike
Either is fine
Then it is not assault bike option haha if it not assault bike
A.
Overheard Squat
110 kg
B.
130 kg
Max rep 130 kg 6 Rep
Wod
13:28
4:37 MU 5-5-5-3-3-3-3-3
6:36 Row (1:40)
11:15 SHSPU 10×3
In the afternoon A bike conditioning
Ttb + Thruster and A. Bike o Row ?
Solid first session! Choose your second session based on feel and what you think you’ll get the most out of. Have fun and hit it hard!
??