Primary Training Session
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk
C.
Build to today’s 2-RM Push Press
Use blocks if possible, rather than dropping this to your front rack. If you don’t have blocks, be safe with these.
D.
For time:
Run 800 Meters
20 Deadlifts (315/225 lbs)
15 Muscle-Ups
150-Foot Handstand Walk
15 Muscle-Ups
20 Deadlifts (315/225 lbs)
Run 800 Meters
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:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
Single Arm Dumbbell Press x 8-10 @ 21X1 reps each arm
Rest as needed
B.
Two sets for times of:
400 Meter Sandbag Carry
immediately followed by…
200 Meter Sled Sprint
On the carry, make sure you breathe through your nose – no mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.
C.
Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 – Single Arm Hand Plank x 60 seconds (30 seconds each arm)
Minute 2 – V-Ups x 15 reps
Minute 3 – Seated Piked Double Leg Lift x 15 reps
Running Endurance Option
Five sets for times of:
800 Meter Run
Rest 3 minutes between sets
Please note splits for each of the five sets.
Rowing Endurance Option
Three sets for distances of:
10 Minutes of Rowing
Rest 5 minutes
Go hard on these intervals.
AM Running session
2:58, 3:03, 3:04, 3:02, 3:00
PM primary Session
A. Jerk warmups @40kg
B. Split jerks
3×2 @105kg
2×2 @112.5kg
C. 2rm push press @110kg
D. 21:50 rxd
Runs were a struggle after am running session
I would recommend switching out the running to rowing or biking if you hit the running endurance in the morning. Still a solid finish to the week!
Ok sweet will do
A. Jerk balance: 65, 75, 85
Tall jerks: 65, 75, 85
B. Split jerk:
Sets 1-3@ 115, sets 4-5 @ 125
C. 2rm push press: Built to 130#
Only got 1 @ 132.5
Conditioning:
Monday’s metcon:
Every 3 min for 24min
20/15 cal bike *12cals StairMaster AirFit bike*
10bbj
8 shspu
8, 8, 6, 6, 4, 4, 4, 8 (still working on these)
Strength Accessory:
A. Chinese rows: 115/115/120
Reverse snow angels w/ 1.25# plates
Single arm DB press x 10 with 25#
C. Done
Primary Training Session A.✅ 3×3 jerk Balance 65/75/85 3×3 tall Jerks x 3 reps 65/75/75 B. Split Jerk *Sets 1-3 = 2 reps @ 70% ✅ *Sets 4-5 = 2 reps @ 75%✅ C. 2-RM Push Press 145lb✅ D. 25:30 I had hoals for every part of the workout: Run 800 Meters in 4-5min 7/7/6 Deadlifts @195 in 2min 5×3 Muscle-Ups in 2min 150-Foot Handstand Walk in 2min 5×3 Muscle-Ups in 2:30 7/7/6 Deadlifts @195lb in 2min Run 800 Meters in 4-5min I was everyweher quiet on time. Muscle ups even s little faster. But the handstand walk took me… Read more »
A. Done, felt good today. B. Jerks done at 140/150# C. Hit 145# for 2 on push press. Strength accessory: B. Went 400m with the 100# sandbag without stopping in 4:11!! Thats further than what I did yesterday in 5 minutes. Just goes to show you that having workout partners helps tremendously. Sucks cause I do believe I’m pushing myself when I’m on my own. I think I’m definitely more conservative when I’m on my own but today I just pushed it on the first set. I did the first set in 6:11 and second set in 7:39 I believe.… Read more »
Did your friends have fun?! There is a bunch of benefits to nose breathing but the main one is that it increases your ability to take in oxygen, retain a higher level of oxygen in the body and tolerate higher levels of CO2.
Good to see you listening to your body! Its been a tough 8 weeks of training!
Split Jerk doubles
1-3 @ 275
4-5 @ 305
2 Rep Push Press
285
Conditioning
22:31
Second set of muscle ups buried me.
Jerk balance 65-75-75
Tall jerk 65-75-75
Jerks
70% 155
75% 165
These felt good.
Push press 180
I️ did the AB workout from yesterday. 12-9-12.
1:58-2:07-2:10-2:12-2:18-2:08 ?
Good to see you getting the bike work in!
Primary Training Session
A. Accessory Jerk Done
B. Really good form on the split jerk, without fail
C. PR! my Push Press.. 2×105 without belt 🙂
D. Metcon: 20’32
DL: 10×2 .. RMU 10+5, I can do unb but save my core .. hsw 4x11m
DL: 4×5 but ” Little set, little rest ^^” .. RMU: 10+5
800m: 3’10 – 3’35+-
Strength Accessory Option
A. Snow Angel, chinese plank and DB Press24k Done
B. Slamball carry 30kg + Sled Sprint Done, ONLY Nose breathing!! .. Horrible ^^
C. emom9 cORE: everything done, skip the Leg lift by LSit Flutter Kick
Awesome day of overhead work! Congrats on the PR Seb!
Jerks 1-3 195 4-5 205
Push press 255, failed 270
Conditioning 20:18
Strength work out
Conditioning: 21:13Rx Ran: 4:13, 4:30 (its in the 30s, so I’ll run as long as it’s not icy out) DLs: 8-6-6, 4×5 – these felt really good, that deadlift work on tuesdays is paying off! MUs: 7-4-4, 5-4-2-3-1 (my low back and triceps fought me on the second set) HS Walks: 50-40-10-40-10 Not the best time but really happy with my mental game on this and finishing even though my back kinda locked up on the way back down. Stuck to short rests as needed. First half flew by but then slowed down on the back half. Accessory after I… Read more »
Solid way to finish out the week!
Gym session:
Jerk doubles done. 255-255-255-275-275
2rm push press-265×2
Strength accessory work done
Morning session: I got a coupon for 2 months of free programmig from Chris Hinshaw with personalized paces after taking the aerobic capacity course so Saturday morning I’m going to start going to the track and doing it to work on running and hopefully get better at it. Today was 1000m/400m/700m/300m/600m/200m with 3 min rest between sets moderate pace for the longer sets and fast pace for the shorter sets Then primary strength A) 95/115/135 for jerk balance 95/115/125 for tall jerks B) 215/235 these felt good today C) worked to 245 failed my first rep and tried again and… Read more »
Keep us posted on how the new running program goes. I hope it doesn’t effect all the great work you’ve been putting in.
Will do! The goal is to keep getting stronger so that’s all the conditioning I will do on saturdays
AM: Strength
Jerk Balance: 65, 85, 105
Tall Jerks: 85, 105, 115
Jerks E2MOM 3×2 at 175, 2×2 at 187
2RM Push Press: 195, that felt great so jumped to 205, made the 1st, missed the 2nd. Dropped down to 200, same thing.
So dang strong
A. 95/115/135 on both
B. 200/200/200
215/215
C. 225, this is what I got for my 4RM. Failed 235#
D. 23:31 RX
First 15 mu were 5×3, second set was doubles with a few misses. Deadlifts 10/5/5 both sets & hs walks 3×50′
Session one
Rows snow angels and presses to warm up
Primary conditioning
Subbed ski for run and did deadlifts at 255
20:00
Deadlifts felt solid today. Was able to do sets of 5-8 throughout
PR…deadlifts in a workout ?
Running session:
2:59
2:58
2:56
2:57
2:50
So freaking fast
Haha it’s my speciality… running and power cleans/ snatches
You keep on using that word…I do not think it means what you think it means
Fast or special ?