Primary Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee
Followed by…
One set of:
Power Clean (no foot movement) x 6 reps @ 45-50%
Muscle-Up x 1 rep
Followed by…
One set of:
Power Clean x 4 reps @ 60%
Muscle-Up x 2 reps
Followed by…
One set of:
Squat Clean x 2 reps @ 75-80%
Muscle-Up x 3 reps
A.
Every 8 minutes, for 32 minutes (4 sets) for times:
6 Ring Muscle-Ups
5 Power Cleans @ 60% of 1-RM Clean
4 Ring Muscle-Ups
3 Squat Cleans @ 80%
Use two barbells if possible.
Compare results to October 7, 2020.
B.
Four sets of:
Deadlift x 8 reps @ 21X1 (you can use kettlebells or a barbell for these)
immediately followed by…
Prone Lying Band-Resisted Hamstring Curls x 20 reps @ 1010
Rest 2-3 minutes
C.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Strongman Option
A.
Every minute, on the minute, for 10 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
B.
“Strongman Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Sandbag or D-Ball Over Shoulder (150/100 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Compare results to October 7, 2020.
Running Endurance Option
Three sets for times of:
Run 1600 Meters
Rest 4 minutes
Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 = 19:08.
Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 4 minutes
Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 = 19:08.
“The Veteran”
Eleven rounds for time of:
300 Meter Assault Run
11 Dumbbell Thrusters (50/35 lb DBs)
11 Burpees.
Time = 38:19
Runs were pretty slow but thrusters were unbroken the whole time, which was a win for me. That was my focus on this one – I wanted to hang on to unbroken thrusters. If we repeat this one I think I can push the transitions more because the thrusters weren’t as challenging as I expected them to be for me.
You’ll feel that one on Friday! Solid push on the thrusters now to push the transitions! ??
– morning with accessory work on upper body
– afternoon with condo. Did it with bar muscle up today. Felt really good. 80k and 110k.
2’01 (prev 2’27)
1’45 (prev 2’17)
1’37 (prev 2’17)
1’35 (prev 2’15)
– then core from yesterday and additional core also.
– tomorrow run and mobility
Damn! Those are some awesome improvements!! Looks like you’re feeling better!
Warm up done
A.
2:42 (october 2:41)
2:16 (october 2:06)
2:10 (october 2:06)
2:34 (october 4:00)
I do not know what to think about it. In October, I did 6 uninterrupted RMU repetitions in three series, today only one series. However, the last set was much better today.
B.Done
In the evening rowing option done.
Did you get any video of your muscleups??
Pts.
Warm up done.
A. Today
2:00-2:40-2:10-2:49
7 october:
2:05-1:45-2:03-2:16
Second set of muscle ups gave me more problems today. First set felt good.
Kept the squat cleans tng this time.
First round did all the powercleans at 80% by mistake that cost me some extra time.
B. Done with 32kg kbs.
C. Done
I blame it all on the baby 😛
Technique done!
Warm up – @ 90-110-140#
A. Round 1 – 2:36 (pre 3:20) MU 3-3 / 3-1
Round 2 – 2:56 (pre 2:50) MU 3-2-1 / 2-2
Round 3 – 3:40 (pre 4:00) MU 2-2-2 / 2-2
Round 4 – 3:54 (pre 4:30) MU 2-2- 1-1 / 2-2
MU Were hard today, just no rhythm , still getting used to short (very) straps :/
PC- all Tng
Squat cleans all singles – very solid
B. Done
Strength : A
Awesome improvements Denisse!! Now let’s sort those muscleups!! ??
Ugh ! I know ? I saw Travis video re: short straps . I think I will watch it again lol ?
A.
5 Rep 80 kg—3 Rep ? kg
1’38” P. C. 1-2-1-1 S. C. 1-1-1
1’36” 3-1-1
1’48” 1-2-1-1
1’48” 3-1-1
October
2’05” Clean Single
2’00” P. C. 3-1-1
1’54” 3-1-1
1’54” 3-1-1
C.
Done
In the afternoon Row
Crushed those previous times!! Good to see you’re able to get two solid sessions in today!!
??