Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
B.
Every two minutes, for 20 minutes (10 sets):
Clean x 1.1 @ 85%
C.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60-65%
*Sets 3-4 – 2 reps @ 70-75%
*Sets 5-6 – 2 reps @ 80-85%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%
Primary Conditioning Session
Against a 90-second running clock:
10 Sandbag Cleans (150/100 lbs)
Max Calorie Assault Bike in remaining time
Rest 2 minutes
Repeat for a total of 5 sets, noting calories achieved in each of the sets.
(If you do not have access to a sandbag perform 12 x 70/50 lb Alternating Dumbbell Snatches – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.)
Compare results to August 14, 2018.
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
Three sets of:
Bamboo Bar Overhead Carry x 60 seconds
Rest 60 seconds
Suitcase Carry x 60 Second Each Side
Rest 60 seconds
Aerobic/Gymnastics Skills Option
Five rounds for time of:
200 Meter Run
6 Muscle-Ups
Immediately followed by…
Five rounds for time of:
200 Meter Run
12 Toes-to-Bar
Immediately followed by…
Five rounds for time of:
200 Meter Run
50-Foot Handstand Walk
A) Done
B) 70kg
C) ended at a 80kg jerk new PR
PC Was Hard can’t remember my calories count
Yes
A. Done
B. Cleans at 107kg
C. Worked up to 130kg Jerk , 4kg PR !
PC : 11,13,14,14,13
A. Done
B. Power cleans 1.1 @130
C. Split jerks @115/115/125/125/140/140/155×4
A. Done
B. All done at 265lbs
C. Worked up to 315lbs
Aerobic Gymnastics
Done…I can’t seem to remember my time though. I want to say it was right around 23:00. Everything was done unbroken
What did you get this time around?
Cleans @245
Jerk finish @332
AB cals 14-16-16-16-15 (Previous. 12-10-8-8-9)
Awesome improvement Nicholas!
PS:
A. Done
B. 170# 2 fails
C. Cleans were rough, skipped jerks. Pull tired from snatches maybe
PC:
6/11/12/10/12 cals with 75# bag
GSO:
8:14/6:31/8:43 =
23:28
Every 2 minutes, for 8 minutes (4 sets) of:
Power Jerk + Split Jerk @ 75-85% – 225, 235, 245, 255 (86%)
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets) of:
Split Jerk x 1 rep @ 90% – 265
*Hit the first 2, then got distracted and missed the second 2.
WOD:
AMRAP 11
1 Squat Clean (225)
2 Front Squats (225)
3 Muscle-Ups
50 Double-Unders
Score: 7 + 4
FOCUS!!
Just conditioning after work today:
13, 12, 11, 9, 9 – 54 total
Compared with last time 10, 13, 10, 11, 6. So four rep overall improvement. These cleans cut my forearms up for some reason.
I secretly really love this workout. ? ?
Me too…:)
Nice work!
Primary strength
A) done
B) done at 255 gym ran out of chalk which made it extra hard haha still got them done
C) 180/180/210/210/240/240/270/270/285/295 5lbs under my pr that was the heaviest I had in me today
Strength accessory
35lb kettlebells on each side of the bar with bands 80lbs for suitcase carries this was fun and really hard
Way better day today than yesterday
Good to see that you were able to hit it hard today. Nice work Parker!
S1
Gymnastic workout.
26:43
This was surprisingly hard. All unbroken but it got humid out of nowhere in the bay and it’s never humid here. I don’t like this at all.
S2
Cleans x 1.1
305 lbs
Challenging but all felt good
Jerks
2 sets each
3 @ 225
2 @ 255
2 @ 285
1 @ 305
1 @ 325
Conditioning
22
21
18
17
19
Didn’t do this last time.
Some accessory
It’s been humid in SD too. I’m looking forward to the cooler weather for sure!
Strength
A) Complete
B) 255 ?
C) 185/200/215/230/245/260/
275/290/300(99%)/310(F)(102%)
Primary Conditioning
Today: 20-16-15-14-17 (82)
14AUG: 19-15-9-11-9 (63)
What a difference clear it’s been since finally finding some training partners around here! Been by myself for a while since my buddy moved but got some new recruits recently lol. Intensity has been great last 2 weeks.
SAO
Bamboo w/ PVC and 31# KBs
Suitcase with double 70# KBs
Wow!! You destroyed your precious score!
Training partners make a huge difference awesome to see you have that environment back!
Thanks Tino! Yea makes a world of difference in intensity on these afternoon conditioning pieces after a long days at work
A) – Done. Cossack Squat was new so used a rig to aid with balance. No weight used.
B) – Cleans at 85% = 85KGs no misses and no belt needed ?
C) – Jerks went to Pot. 60,65,70,75,80,85,90 miss, 90 ✅ Then missed last 2 Jerks at 95 (95%)
D) – No Sandbag/D-Ball so used 30kg Dumbbell and Alternating Snatched.
Calories were – 16-18-16-13-17
Then did the Bamboo and Suitcase accessory work ?
Welcome to the community Dominic!
Thanks Tino! Really enjoyed this as a first workout and looking forward to what ever else is too come ???
Yesterday I did Saturday’s conditioning: Assault Bike 05:41 Clean and jerk 03:41 Row 04:10 Snatch 03:07 Thrusters 31 reps I tried singles on clean and jerks, but it turned out to been more taxing and slower than doing by big sets. Doesn’t worth. Today’s one big session Primary strength session A. Done B. 255 lb (85%) kept power to save my back and legs. 255 was my last power clean PR ? C. 185/185 for triples 215/225/235/245/255 for doubles 265/275 (93%)/275 (missed) for singles Primary conditioning session 17/17/15/13/11 Cal 120 lb heavy ball Old was 19/15/16/15/18 Less 10 Cal this… Read more »
Damn dude!! Awesome work today! I was super surprised at how good your numbers looked after that fun piece yesterday!
Taking a third day off. Tried warming up but my body doesn’t want to move well. Going to get some body work done instead.
Thanks coach
Rest up and hit tomorrow hard!
Sooo I’ve been gone! So much going on and I am learning I need to develop my personal life so that my training life feels ?? My shoulder has been a constant battle so I am slowly getting back into some movements so I haven’t been on as often and I’ve been modifying movements a ton… Today felt okay so I figured I would start posting again… I will say my training the last month has been more out of emotion and just what “feels good”. I’m okay with that… but I know it has been somewhat avoiding things that… Read more »
Welcome back Cheryl! Please post whether you’re doing all, some or even none of the program. We’re here to support and not just provide workouts
Thanks Tino… I’m an open book, I just get really depressed when I literally can’t do anything as programmed.
I make close to 6k-8k bucks /every month for freelance jobs i do at home. Those who are willing to do basic freelance work for several hours each day from comfort of your home and earn valuable payment in the same time… Then this opportunity is for you…Read more here> http://wiki70.com/
B. 135/145 x 4/155 x 3 sets
C. 125/135/145/155/165/175/186/196/205/215 (PR by 8#)/220/225!
Going to call it quits for the day. I could do more and have time for more–but, I just think I should rest. If there’s anything I’ve learned over the last couple months or so is that my forced rest has really helped with recovery and getting stronger. So–fighting the urge to do more-but know it’s good for me too.
Couldn’t agree more. Great to see you being smart and looking after yourself! Looking forward to see you hitting it hard tomorrow!
– 10×2 clean with 265lbs. No misses but a ittle bit hard in the morning ahah
– Heavy Jerk until 287lbs.
– AB Condo : 23 21 20 18 20 cal (with 70lbs KB Snatch). Total of 102 cal. 13 cal better than August 14.
A. Done
B. 245# (20/20)
C. 185×3/195×3/210×2/225×2/240×2/255×2/
270/285/305(f)
For Time:11:16 shoulders blew up
100′ Back Rack Lunge Steps 155/105lbs
100 Double Unders
100 Push Ups
100 Double Unders
100′ Back Rack Lunges
A. Sotts at 95
Push press at 135
Balance at 185
B. 10:36 at 203(88%) went for every 30sec with 2 misses overall. Really happy about this one. Great confidence boost to move heavy weights!
PC: 7:48
SAO : done
Great to see you gaining confidence under heavy loads!