Primary Training Session
A.
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
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 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
C.
Four sets for times of:
20/15 Calories Row
3 Burpee Box Jump-Overs (24″/20″)
3 Ground to Overhead
3 Burpee Box Jump-Overs (24″/20″)
3 Ground to Overhead
Rest 2 minutes
Suggested loading per set:
*Set 1 – 165/125 lbs
*Set 2 – 185/135 lbs
*Set 3 – 205/145 lbs
*Set 4 – 225/155 lbs
D.
Four sets of:
30 second Prone GHD Hold
15 GHD Hip Extensions
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
15 Bearhug Sandbag Squats
Rest 2 minutes
*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24kg)
E.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds
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:
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 (on Assault Runner if Possible)
*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
Torn hands will only hold you back in training and competition, so we strongly recommend that you wear Victory Grips in training and competition. You can get a 10% discount by entering the code “INVICTUS” when you purchase from Victory Grips.
Running Endurance Option
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes
Followed by…
Four sets of:
400 Meter Run @ 95-97%
Rest 2 minutes
Rowing Endurance Option
Ten sets of:
Row 500 meters @ 2000 meter PR pace
Rest 60 seconds
A. Done ~12:00
B. Done from ground, no rack space. 175/175/185/185/195/205/215/215. Jerks felt smooth
C. Scaled 135/165/185/205. (2:10 / 2:12 / 2:11 / 3:26). Row at 1400ish took ~50s every round. Last rd was just super heavy…had to split jerk and take some long breaks. Probably should have scaled more to get appropriate stimulus :/
D. Done w/ 100#
E. Done
Fun day. Moving well after getting some body work done over the wkend and focusing on recovery post open. Ready for the wk!
Great to see you dialling in your recovery. It’ll pay huge dividends in your progress. Solid start to the week!
PM Session: Six sets of: Front Squat + Split Jerk (pause at receiving position of split jerk for 1-2 seconds before recovering) Rest 60-90 seconds *Sets 1-2 – 60-70% – 195 *Sets 3-4 – 70-75% – 205 *Sets 5-6 – 75-80% – 225 Every 3 minutes, for 18 minutes (6 sets) for times: 12/8 Calories of Assault Bike 6 Burpee Box Jump-Overs (24″/20″) 3 Ground to Overhead Suggested loading per set: *Set 1 – 185/135 lbs – 1:16 *Set 2 – 205/145 lbs – 1:19 *Set 3 – 225/155 lbs – 1:25 *Set 4 – 245/165 lbs – 2:03 *Set… Read more »
Two good sessions to start the week!
A. 11:05
B. Missed one rep at 285 but made the correction on the second lift.
C. 15:16 total time – Snatches through 205 and PC + J at 225
D + E. ✅
I guess I should start posting on here every once in a while ??♂️
You should
Warm Up. Best looking 20lb wall balls I’ve done in a long time.
FS + Split Jerk: 175, 183, 187, 200, 205, 212, 220, 225.
Power/Conditioning Sets: 2:00, 2:02, 2:06, 2;02.
GHD Hip Extensions/Sandbag Work Done. First time adding sandbag work in after PT.
Banded Hamstring Curls and Good Mornings done.
Great training session to start the week.
Love the mindset going into this week. Keep up the great work Lindsay!!
A) Done, about 12:20 total
B) 235×2/255×2/275×2/285×2
C) 1:52/1:57/2:01/2:19
D) Done with a 190# bag
E) Done
Tino, any chance you’d be able to send over the programming for the next few days again?
I’ll think about it 🙂
???
AM Session: Two sets of: 25/18 Calorie Assault Bike 300 Meter Ski Erg Rest 60 seconds 300 Meter Ski Erg 25/18 Calorie Assault Bike Rest 3 minutes *Slow but no mouth breathing so we’ll chalk it up as a win* Every 8 minutes, for 24 minutes (3 sets) for times: 800 Meter Run 60 Double-Unders 20 Chest-to-Bar Pull-Ups 10 Strict Handstand Push-Ups to 4″/2″ Deficit *Performed on Air Runner* 1 – 6:17 2 – 6:33 3 – 7:20 Gymnastics movements unbroken. Decrease in times was due to me slowing down on the Runner. Three sets of: 60-second Wall Sit (Add… Read more »
Good job on the nose only breathing! Solid start to the week!
20.2
22+7 only + 7 Rep
In the afternoon primary session
Every rep counts! Nice work Michele!
Do you have a chance to qualify ?