Primary Training Session
A.
Five rounds of:
60 Double Unders
25/18 Calorie Bike Erg or Row
10 Alternating SIngle Dumbbell Box Step-Ups (50/35 lbs to 24″/20″)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Front Squat + Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Build over the course of the 5 sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Front Squat + Clean & Jerk
Build over the course of the 6 sets.
C.
Four sets for times of:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
3 Ground to Overhead
Rest 2 minutes
Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
D.
Two sets of:
30 second Wall Sit
(Add load to front rack if possible)
30 Kettlebell Goblet Squats (24/16 kg)
30 second Wall Sit
30 Kettlebell Deadlifts
Rest 90 seconds
E.
One set of:
100 Banded Hamstring Curls
Keep a steady pace with a light band.
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.
Aerobic/Gymnastics Accessory Option
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
15 Toes to Bar
50-Foot Handstand Walk (25′ Increments)
20 Toes to Rings
15 Strict Handstand Push-Ups
Running Endurance Option
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes
Followed by…
Three sets for times of:
800 Meter Run @ 95-97%
Rest 4 minutes
Rowing Endurance Option
Five sets of:
Row 1000 meters @ 2000 meter PR pace
Rest 2 minutes
A. Done
B. 155/165/175/185/195 then 175,175,185,185,195,195.
Jerks felt pretty blah post 20.4 so didn’t get up in the percentages, focused on footwork and speed
C: done with 145/165/185/205, splits 2:10 / 2:30 / 2:26 / 2:30. Splits on echo bike were b/w 1:00-1:05, burpees consistently around 50-55sec
D. Done
E. Done
Good to see you adjusting by feel and scaling back today dialling in some extra technique. ?
First Monday I didn’t have to redo the open so that was super exciting. I was happy with my time I got on Friday. I just really need to work on pistols. ?
A. I hate nose breathing. Just saying. But did it.
B. 135/145/155/165/175 then 180/185/190/195/200/205
C. 2:15, 2:12, 2:20, 2:18….these were fun
D. Done
E. Done
We all dislike doing things that make us uncomfortable…all the more reason to do it 🙂
How did 20.4 go on Friday?
Pretty good. I finished in 15:39. I finished the 115# bar in 6:15. But the pistols took me so long. I just can’t do them fast. So I was happy with how it went.
Pretty good?!?! You crushed it!! Awesome work!!
Thank you! ☺️
PM Session: Four sets of: 20/15 Calorie Assault Bike 15 Wall Ball Shots (30/20 lbs) 10 Dumbbell Deadlifts (50-70/30-50 lb DBs) Rest 60 seconds No nose breathing because I couldnt really do that due to a cold…LOL. Still a solid warm-up though Every 2 minutes, for 16 minutes (8 sets): Front Squat + Split Jerk *Sets 1-2 – 70-75% – 195, 205 *Sets 3-4 – 75-80% – 215, 225 *Sets 5-6 – 80-85% – 235, 245 *Sets 7-8 – 85-90% – 255 Four sets for times of: 20/15 Calories Row 3 Burpee Box Jump-Overs (24″/20″) 3 Ground to Overhead 3… Read more »
Looks like you felt a little better for the PM session. Good job getting back to the gym and having some fun with the barbell. Productive session!
I had a pretty bad cold over the weekend so took off. I feel pretty good to tho a light light head in the lifting.
A. Done didn’t nose breath BC not an option lol
B. @105,115,125,135,145
@ 155,155,155,145,145,145 ( cause my jerks sucked
C. Done @125,135,145,155 don’t remember times forget to get a picture
D. Done but no goblet squats
E. Done
-4×8 ab roller
-30min Sauna session
Good to see you were feeling better and able to train. Hopefully tomorrow or Wednesday the light headedness will be gone!
Pts.
A. Done. Such a fine line between a good pace and to fast with nose breathing.
B. Worked up to 90kg.
Did a few power c&j at 100kg felt strong and fast.
C. 3:43 – 3:38 – 3:48 – 3:50
Scaled weights to 75-80-85-90 kg
D. Skipped legs still sore from saturday.
E. Done
Treat yourself to some bodywork or an epsom salt bath ??
A) Done
B) 205/225/245/265/275, then 205/225/245/265/275/280, felt mighty heavy after Friday
C) Each one between 2:00-2:30
D) Done
E) Done
Played around with the unbroken rope climbs for Filthy 150 for a bit afterwards, those are going to be an adventure
I seen what the announced, a little crazy but I quite like it! How did they go?
AM Session: Every 10 minutes, for 30 minutes (3 sets) for times: 10 Burpee Dumbbell Deadlifts (70/50 lb DBs) 15 Box Jump Overs (30″/24″) 20 Strict Handstand Push-Ups 25 Chest-to-Bar Pull-Ups 400 Meter Run *Runs on Assault Runner* 1 – 6:32 2 – 6:14 3 – 6:20 Everything unbroken – was on the runner around 4:00 each time – so that was by far the longest part. I’ve been fighting off a cold for the last 4 days and I didn’t feel great after this piece so I called it there. Gonna rest up today and hydrate and hopefully I… Read more »
Hope you can shake your cold! Rest up!
20.4
200 Rep 16:02 time break
3 Clean 124 no Jerk. ( my pr 120 kg )
not blocked
Great work hitting that clean 3 tines. Now to get the jerk. Be sure to post video of your lifts so we can help. Onward to 20.5!
https://youtu.be/7bZdR-XHFdM
You’re making it really hard for yourself as you have to work so hard to stand the bar up as it’s outfront. As you pass your knee you need to sweep the bar back and fully extend before you pull yourself under the bar. Think about getting your shoulders to finish further behind your ears before you pull yourself under the bar. That way you’ll receive the bar better and have more in the tank for your jerk.
ok. thanks. I’ll try