Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%
C.
Every 2 minutes for 14 minutes (7 sets):
Clean & Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 90% of 1-RM Clean & Jerk
D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every three minutes, for 15 minutes (5 sets):
Back Squat x 1 rep @ 95%
Primary Conditioning Session
Three rounds for time of:
10/8 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
10/8 Calorie Assault Bike
12 Wall Ball Shots (30/20 lbs)
Rest 5 minutes, and then repeat. Please note times for both sets, and any observations you had about what changed the second time you did the three rounds – did you keep RPMs consistent, did your pull-ups drop off, etc….
Compare your results to September 11, 2017.
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.
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent-Over Row (Heavy)
5 Stationary Dips
You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.
When the running clock reaches 10:00…
B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
Dumbbell Strict Press (heavy for 5-6 reps)
immediately followed by…
Max Rep Dumbbell Push Press
(as Julien would say “Stop when your arms fall off”)
Rest 2 minutes
C.
Three rounds for time:
20 Sandbag Squats (100/75 lbs)
150-Foot Sled Push
The point of this workout is to go without stopping between rounds. You are supposed to reach complete muscle failure on the final sled push.
D.
Three sets of:
Weighted Wide-Grip Pull-Ups x 6-8 reps
Rest 30 seconds
Dumbbel Skull Crushers x 10-12 reps
Rest 30 seconds
Barbell Biceps Curls x 10-12 reps
Rest 2-3 minutes
Gymnastics Skills Option
A.
Five sets for times:
30/20 Calories of Assault Bike
60-Foot Handstand Walk (30′ down & back)
2 Legless Rope Climbs (15′)
Rest 2 minutes
Push the pace here! The goal is to hammer hard on the Assault Bike and then practice kicking right up into your handstand. The more trust you have in your gymnastics ability, the more willing you will be to push the pace of the bike – this is the kind of confidence we want athletes to develop as they head into competition.
B.
Every minute, on the minute, for 10 minutes (5 sets) of:
Interval 1 – V-Up x 15 reps
Interval 2 – Elbow Plank x 60 seconds
Assault Bike Conditioning Option
Every 6 minutes, for 12 minutes (2 sets):
3 minutes of Assault Bike @ 65-70/55-60 RPM
When the running clock reaches 12:00…
60 seconds Assault Bike Sprint
When the running clock reaches 16:00…
Every 3 minutes for 6 minutes (2 sets):
90 seconds of Assault Bike @ 70-75/60-65 RPM
When the running clock reaches 22:00…
60 seconds Assault Bike Sprint
When the running clock reaches 16:00…
Every 2 minutes for 4 minutes (2 sets):
60 seconds of Assault Bike @ 75-80/65-70 RPM
AM AB session: accumulated about 263 calories, the last 60 second 75-80rpm portion was not able to hold on to 75+ rpm last 20 seconds of each interval, fell to 72-73 Strength A. Done B. 260/275/295/310/330/310 C. 230/245/269/275 …my first pull off the ground has felt weak, clean hasn’t felt snappy lately which is weird because my back squat has been feeling awesome D. 275/335/360 followed by 380… this is some kind of PR, never hit 380 5 times in a session Conditioning 6:38/7:05 all WB and C2B were unbroken… my first 6 times on the AB I started at… Read more »
A. Done – used 8kg KBs B. 3@142, 2@152, 1@161, 1@171, 1@180, 3@171 C. Sets 1-2@125, sets 3-4@ 135, sets 5-6@ 140, set 7 @ 150 D. 5@155, 3@175, 1@200 5×1@ 210 Conditioning: 8:15 — first set of butterfly C2b unbroken. They have finally clicked! 5:12 — 2 rounds. Had to coach at 5:30 and it was 5:29 at the end of the second round. Poor planning ☹️ Also used a StairMaster AirFit bike…no assault bikes here. ?? Didn’t do this metcon on Sept 11. Don’t usually condition mondays but I am picking up my conditioning from 2x to 3x… Read more »
How does the Airfit Bike compare to Assault bike?
The AirFit bike is air resistance only so there’s no bearing resistance like the assault bike. In order to reach the same RPM on the AirFit, you need to increase the revolutions (# of times you are pedaling) so it appears it may be more difficult to move the levers and it seems like the calories don’t tick as fast, but not by an exponential amount.
AM Session Primary Strength A. Done B. Front Squats 3@112.5, 2@120, 1@127.5, 1@135, 1@142.5kg 3@135kg C. *resting elbow so just cleans today 2×1 @105, 2×1 @112.5, 2×1 @120kg 2@127.5kg D. Back Squats 5@130, 3@150, 1@170kg Emom done @175kg Strength Accessories A. 20kg dips 80kg rows B. 50kg + prowler for rope pulls 25kg press/PP 5/13, 5/15, 5/13 C. 80kg sled done in About 7:20 D.20/15/15kg for pull ups 10kg skull crushers 20kg curls PM Session Conditioning 1. 5:32 *30 seconds faster than last time 2. 6:13 * 13 seconds slower than last time Used 35# ball Went a lot harder… Read more »
Also did Assualt bike conditioning
279 cals total
Damn! You put some work in today! Nice job on the improvements on the conditioning, good to see all the bike work is paying off, not sure if Siggi will be happy about you not resetting the bike 🙂
Solid start to the week!
B. 180-190-205-215-230-215
C. 155-165-175-190×1
Conditioning
Only fit one round in before having to coach
9:30 c2b unbroken, just slow on the others 🙂
Had a competition on Saturday with Brady and we got third, but i was pretty wrecked and was slow today.
S1: AB conditioning, about 300 calories. Averaged 37 on the 1 Minute sprints
S2: weightlifting
A. Done
B. Worked up to a 300# front squat and 285# for 3. Which is a 10# PR on my previous 3 rep
C. C&J were all pretty easy, great leg drive today.
D. Squats off of 355, they were really smooth singles, definitely getting stronger.
Congrats dude!! That’s an great result! Take it easy this week until your body is feeling recovered from the weekend! It didn’t seem to effect that 3RM front squat PR!! Awesome work!
Two sessions today! I’m waking up early who the hell am I?!
Am:
Front squats up to single at 225&235. 3@225
Clean&Jerk – 160/170/180/190
Pm:
Back squats: all top percentages and last single at 250. Then 5 singles at 260#
Primary Conditioning: scaled c2b cause of my dumb finger to ring rows.
8:19 & 8:30 – tried to go hard on the bike
Nice job getting 2 sessions in!
Primary Strength: Front Squat: 170/180/195/205/215/205×3 felt good C&J: 160/160/175/175/185/185/195×2 Back squat: 185/215/240, then E3MOM 5×1 @ 255(96%) felt good Conditioning: 8:55, then 8:41 – this was so miserable for me. The bike and WB are big weaknesses. c2b was good – UB on all rounds. Went out too hard on the bike the first time around and learned my lesson lol, hence the decrease in time for the second set. Gymnastics: My evil coach wants to kill me with the bike, so… this was fun. Scaled the rope climbs to my 8′ baby rope until I feel strong enough for… Read more »
Some good learning on the conditioning piece today. Good to see you playing with different paces
AM Session Strength A. done B. 185/195/210/225/230/225×3 C. 175/185/195/205×2 Conditioning 8:43/ 8:36 – tried something a little different on round 2, but it ended up about the same. I went out a little more controlled on the bike and tried not to fall off the table like I did the first round. RPMs stayed around 60-61 after the first 8 cals on each round. PM Session Back Squats 195/225/250 E3M – done @ 265# Strength Accessory A. EMOM – Rows – 95/95/105/125/125 (125 should have been the weight the whole time) Dips – 15# (thigh pinch) B. subbed 10 towel… Read more »
Looks like strategy on round 2 was better as even tired after the previous round you were still able to go faster.
Strong session all round! That back squat looked easy!
Short on time this am…
Front squats: 180/195/205/215/230/215×3
Clean n jerk 160×2/175×2/185×2/190×2
Back squats: 195/225/255
1@ 265/265/265/270/270!
Looking strong on those squats, good to see all of last weeks extra conditioning didn’t have an effect. 🙂
Lol…ha! That heavy breathing is getting me lately. ☹️? but yes! I’m feeling strong!!
S2
SAO
A. 155# on rows/ 20# on dips
C. 3 rounds for time: 7:50
-20 cal bike
-20 sandbag squats 100#
D. Wide grip pull-ups 20#
Skull crushers 25#/35#c2
Barbell curls 65#
Core work-done
Primary strength:
A. Done
B. Front squats @115/125/130/140/150F/140F
C. Clean and jerks @100/100/110/110/115/115/125
D. Backsquats @125/140/160
Emom @165
Strength accessory:
A. Sup grip bent over rows @85
Weighted dips @15
B. Hand over hand rope pulls @45
Db strict presses @30
Db push press @30 max reps: 12/8/9
D. Weighted pull ups @10
Db skull crushers @20
Barbell bicep curls @35
Caught a virus over the weekend. Struggled through the strength today. Might make up the conditioning on Thursday.
A. Done
B. 275-295-315-335-350-335
C. 265-285-305-320failed second clean cause I got sloppy on the pull
D. 295-335-375-405
Hope you feel better buddy! Stay hydrated and hammer that Vit C and D
Session two
Clean and jerk 235/255/265
Back squat 315
3×20 dball squats with 80 pounds this felt 1000000x better than the back squats haha
Morning session: Primary strength A) done B) 235/255/265/280/295/280×3 these felt good today especially 95% C) 225/240/255/270×2 really happy I got 270 for 2 D) 245/280/315 then 335 for the E3MOM haven’t squatted 335 in a while Strength accessory A) 155 for rows B) 100 on the sled 50s on the presses these were nasty C) 7:24 150lb bag and did 15 squats and had 180 on the sled. Ouch my legs haha D) 25 on the pull ups then 20 for skull crushers and just the bar for curls Afternoon session: Primary conditioning 7:01/7:19 30 seconds and 19 seconds faster… Read more »
Solid improvement dude! Just watch the extra work doesn’t have an effect on the rest of the weeks work. You just clocked up over 100 ttb
Will do! I’ll be sure to recover well tonight
S1
8 sets
Ski Erg x 500m
Rest 1 minute
I’ll do the assault bike tomorrow. I get burnt out mentally when I do it in the AM and then for the conditioning later. But I really liked the structure last week so I’m looking forward to it tomorrow
S2
Just did back squats today
335 x 5
385 x 3
425 x 1
455 x 1 every 3 minutes x 5 sets
Conditioning
5:53 – last time was 5:58
6:27 – last time was 6:21
Faster on my first. Slower on my second.
How did that meet go?
455?!?!? ? You so strong
I took 2nd place. I won $500 !
Super nervous for my snatches. Missed 120. Made 120. Missed 128
3/3 clean and jerk
Ended at 160
Sorry about making you type that twice, iPhones…and me…?
That’s great man, I have no idea what you went through and have zero experience. But I’m sure you learned some things about yourself. 4/6 at a meet is really good.
500$ for your hard work, better than…ooo you so strong on here right?
What was 1st total?
What body weight 94kg?
Have you watched those Chinese dudes at 69, 77 and 85kg…what?!?!?! So strong, the one guy at 69 power cleans all of his C&J attempts.
Primary strength
A. Done
B. 290-310-330-345-365-345×3
C. 260-275-295-315 hit this for a TNG!! Definitely a pr for a tng c&j
D. 285-325-365 385 for the 5 singles
Primary conditioning
5:46
6:03
Bike conditioning
260
107-137-196-218-260
Some core work.?
Big time! ??
Damn! 315 touch and go is pretty damn impressive! Nice work!
A. Done.
B. 275, 297, 315, 335, 350
B1. 335 for 2
C. 225×2, 235×2, 245×2, 265×2. Missed last jerk
D. 275, 315, 350
D1. 370 for 2. Most I’ve squated since my knee. I’ll take it!
Make up the workout tomorrow before snatches
Nice work
A) 26/44lbs kb
B) FS 255/275/295/315/345/315 slick
C) CJ 225/235/250/255/265+275
D) BS 305/340/385
405×5 (belt and olys on the last 4 reps) first time I have ever worked with 405, fun, super slow about 3 inches from full extension, really fast out of the bottom to a power position…then slow mo)
Moving to ASO
Then PC
Looking strong dude!! Another good day of lifting.
Have barely ate over the past 48 hours happy I’m holding on
Damn dude you need to get that sorted!
I don’t know what’s up, been talking to a friend he thinks I might have just eaten something bad.
Strength:
1) done + warm up
2)3×108,5/2×116/1×123/1×130,5/1×137,5/3×130,5
3) 1-2: 88/ 3-4: 94/5-6: 100/ 7: 2×105,5
4) 5×115,5/ 3×132/ 1×148,5
5×1 156,5 no misses today feel good
Conditioning: 7’27/ 8’20 last time: 8’13/9’12
Fast transition between wallball and bike, need to work my c2b
Gym: 3’40/3’37/3’58/3’49/3’21 hard to breathe after the bike ?
Core done
Strength accessory:
1) 70 and 10 on dips. 5/5/5/5/4/3 row
2) 1 peg board ascent
6x 22,5 + 4/6/4 PP
4) 10 kg/ 12kg DB/ 20-25-25
Awesome day of training! Great to see the improvements and your hard work paying off!
Yes I’m happy with my improvements. I was a bit scared to loose my Conditioning since I focus on Strength but no.
Great to hear!
Ummmm I take it back, my body was just hungry.
A. Front squat up to 345… then 315×3 no belt
B. 315 for a double ( about :30 rest between)
C. 405 backsquat. 40lb post stress fracture PR.
I’ll be quite now and stop complaining
Haha well that was confusing. Great work buddy. Its pretty cool to see if your smart, consistent and push when you feel good you make progress. Crazy that! 🙂