Primary Training Session
A.
Two sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
Rest 60 seconds
300 Meter Ski Erg or Row
25/18 Calorie Assault Bike
Rest 3 minutes
Challenge…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.
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% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
C.
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
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
*Set 5 – 225/155 lbs
*Set 6 – 205/145 lbs
The goal of this portion is power output. If sets are taking you longer than 90 seconds, please adjust the loading.
D.
Three sets of:
60-second Wall Sit (Add load to front rack if needed)
12 Tempo Double Kettlebell Front Squat @ 30X2
Rest 2 minutes
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.
Strength Accessory Option
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
As we approach the Open we will be increasing the volume of pull-ups, toes to bar and bar muscle-ups to ensure that everyone is prepared. Torn hands will only hold you back in training and competition, so we strongly recommend that you wear and get used to grips in training. We strongly recommend Victory Grips, and you can get a 10% discount by entering the code “INVICTUS”.
Running Endurance Option
A.
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes
B.
Five sets of:
100 Meter Run @ 95%
Rest 90 seconds
C.
Two sets of:
400 Meter Run @ 95-97%
Rest 90 seconds
Rowing Endurance Option
Twenty sets of:
Row 250 meters @ 2000 meter PR pace.
Rest 30 seconds
Fun day on a new cycle!
A) done, I didn’t time this but I felt like I was able to push a bit harder while only nose breathing.
B)fs+jerk 2@165, 2@175, 2@185
C) 135(1:12) 145(1:11) 155(1:16) 165(1:26) 155(1:15) 145(1:02)
D)done
E)done
Rowing endurance: maintained :58 for all 20 rounds
Strength accessory: 5:32, 5:24, 5:28. All gymnastics unbroken
Solid days work!
A. Done, That was a first… crazy sensation only breathing thru nose for 17min!
B. 145/165/170/175/185/195
C. 165 (1:27) / 185 (1:35) / 205 (1:45ish) / 215 (2:00) / 205 (1:50ish) / 185 (1:33). AB was b/w 35-45s every time :/ Need to work on that…
D. Done
E. Done
Welcome to nose only breathing! Don’t worry, youll get better, but that means you just go faster so it’s not necessarily easier:)
Front squat + Jerk
205/225/235/245/260/275
Conditioning:
Slowest 1:18
Fastest :52
???
PM Session: Four sets of: Power Snatch x 1 reps @ 75-80% – 175 Rest as needed Followed by… Three sets of: Snatch x 1 rep @ 90% – 195 Rest as needed Every 3 minutes, for 15 minutes (5 sets), for times: 5 Squat Snatches @ 70-75% 10/7 Calorie Assault Bike 15 Chest-to-Bar Pull-Ups 1 – 1:16 2 – 1:21 3 – 1:32 4 – 1:38 5 – 2:00 *Snatches at 155 lbs (72%) – tried something new and went touch n go for all sets *Bike slowed down as I moved through the rounds – that’s where I… Read more »
Love the push today on those gymnastic and barbell intervals. Great to see you experimenting and pushing the pace!
Im back AM. Strength Accessory A. 6:16, 5:30, 5:25 One trip on my first set of DU, on my 3rd rep (haha… *rolls eyes*), otherwise UB All C2B UB SHSPU 5-3-2, 3-3-2-2, 5-3-2 Really fun AM piece PM. Primary Training A. Done. I liked this warm up. I pushed myself hard enough to *almost* open my mouth but didn’t. I was able to push the pace on both modalities pretty well. B. 165-190-205-215-225-235 C. Got a little lost here, but finally was able to RX these weights. I couldn’t do that last year 1. 1:25 2. 1:31 3. 1:40 4.… Read more »
Welcome back! Where have you been?!?!
I’ve been following along and putting in work but I’m just making more time to post my results 🙂
?
A.
6:10/6:30
B.
185/205/225/235/245/255
C.
1:03/1:11/1:22/1:26/1:22/1:24 (went tng on last just to see if I could)
That’s it for today as I’m trying to get back into with limited time
Great work pushing touch and go! Hope things are well with you the gym and your family!
All is good Tino. Thanks. In the process of transitioning back to LA so things have been rough with training. Felt good to hit a solid sesh today
You’re in LA?!?
At the moment no but I will be permanently in a few weeks. Tough transition with a 1 year old son but I’m working through it.
A. Done
B. Done off 140kg
C. 57 / 1:10 / 1:25 / 1:43 / 1:32 / 1:12 RX
D. Done 24kg
AM Groundhog Day with Assault Bike as I had FOMO (30/40/50 Cals)
PM
A. Done
B. Done off 140kg
C. Don’t remember times but dropped the hammer and felt good, all round less than 90s.
D. 24kg
E. Done
Damn! That’s a big days work! Plenty of extra rest and recovery tonight!
Is the front squat in the strength portion from the floor or rack?
From the rack
A) Done – 16ish minutes, took a while to find a good rhythm on the ski erg
B) 225×2/235×2/255×2
C) :58/1:00/1:06/1:20/1:08/1:05
D) Done, 26# kbs for the wall sit, 53s for the squats
E) Done
Taped the mouth ?
Absolutely not
??
Then you have most likely open your mouth at some point ?.
AM Session: At 70-75% effort complete as many rounds and reps as possible in 12 minutes of: 15/12 Calorie Row 12 Double Dumbell Deadlifts (50/35 lbs – touch one head of DBs to floor) 9 Double Dumbbell Thrusters Did this with 35’s to focus on breathing. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% – 205 *Set 2 – 5 reps @ 65% – 245 *Set 3 – 3 reps @ 75% – 275 *Set 4 – 2 reps @ 85% – 315 *Set 5 – 2 reps @ 90% –… Read more »
It’s a start. I’ll expect to see these sub 1:50 pace next time 🙂
A. 6:34, 6:26
B. Lower %
80-90-100kg
C. Scaled down by 10kg
70kg 1:02
80kg 1:07
90kg 1:17
100kg 1:27
90kg 1:23
80kg 1:17
D. Done used 2 x 16kb for squats
E. Done
Back is feeling pretty good but will make adjustments and scale the weights to ease myself in and get my confidence back. Did lot of biking and gymnastics last week.
Good to see your back is feeling better. I hope to see you back to full health for 19.1.1
A.
Done +- 15:20 ( no easy only nose)
B.
80-….-100 kg
C.
80 kg 1’16”— 90 kg 1’23”— 100 kg1’52”
110 kg 2’44”—100 kg 2’22”—90 kg 1’50”
D. E.
Done
In the afternoon Row
Nose breathing will definitely be good for you!
I was 16 something with nose breath.
Taped the mouth doesn’t count if you don’t tape. Haha
Haha I like it! Just don’t pass out!
Then you went to fast.
From 16 sept. Me
Like in step over. I needed to stop. After 11 reps haha rest like 60 sec to get the breathing wanted to rip it of. And in the run slow haha.
A. Done
B. Done at 70, 75 and 80% 63Kg 67kg 72Kg
C. Done with 12cal and 24 inch box but woman’s RX weight
1.18, 1.10, 1.09, 1.20, 1.17, 1.07
D. Done
E. Done
Afternoon running option.
Solid start to the week!