Primary Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 85-88%
C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%
D.
Against a 12-minute running clock…
120 Alternating Dumbbell Snatches (50/35 lbs)
60/40 Calorie Row or Ski-Erg
Max Reps of Burpee Muscle-Ups
E.
For time
9/7 Rope Climbs
50-Foot Handstand Walk
7/5 Rope Climbs
75-Foot Handstand Walk
5/3 Rope Climbs
100-Foot Handstand Walk
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 Nose-to-Wall or Back-to-Wall or Freestanding Shoulder Taps or
5 Wall Walks.
Strength Accessory Option
A.
Two sets of:
Harnessed Bear Crawl
Rest 3 minutes
We are shooting for 30 meters. Think of this as a strength training session, not conditioning. This will finish up your glutes and hips. Most of the weight should be on your hands as you bear-crawl your way forward with very short, fast, choppy steps. Put the absolute most weight you can on that sled, move your feet fast and get it moving. Focus on weight first – absolutely murder yourself!
B.
Three sets of:
Sandbag Squat x Max Reps
(total muscle failure. Shoot for around 20 reps)
Immediately followed by. . .
Harnessed Sled Drag x 40 meters
Rest 90 seconds
We are shooting for 40 meters, but go hard and fast until you quit.
C.
One set of:
200 Meter Sled “Sprint”
Engine Accessory Option
Four sets of:
60 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 3 minutes
Goal is to hold the same pace as you did on January 16.
Aerobic/Gymnastics Accessory Option
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
100 Double-Unders
25 GHD Sit-Ups
15 Strict Handstand Push-Ups to 0-4″ Deficit
400 Meter Run
A. 85 kept light to not challenge the hip too much
B. 105
C. 150
D. 13 burpee muscle ups did the snatches unbroken in 5:15-started burpee mus around 8:30
E. 13:37 – rope climbs went well, handstand walk was not there today.
4 sets e5mom
75 heavy dus
25 ghd
15 strict hspu
3:51/3:37/3:45/3:42
Bad air quality, skipped additionally conditioning
Strength
3 sets
Reverse hypers
3 min march
? ?
PM Session:
A.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 2 reps @ 80-83% – 175
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 80% – 225
C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 8 reps
*Sets 1-2: 92.5% of 8-RM – 285
*Sets 3-4: 87.5% of 8-RM – 265
8 RM from last week was 305 – didnt post but did all the lifting.
?
– squat jerk done
– snatch done
– cnj done
– wod : 14 bmu. Db Snatches UB. Ski erg. Around 3min for bmu.
– did the rope climb and hsw with a partner as following :
9 LLRC each (4m)
15m hsw each
7 LLRC each
22.5m hsw each
5 LLRC each
30m HSW each
Our time was 8’59 on this one.
Fun! Brushing up on those partner workouts after the weekend 🙂
A.15kg
B.42,5kg
D.
13 BMU
Snatches 60-30-30
Cal Row
E. 10:02
Hsw 7,5-7,5/15-7/15-7,5-7,5 meters
Nice work Jolanta!
A. 35# and 65#
B. 5x@110# & 2x@115# – good depth for my sloppy snatch lol
C. C&J 7×1@150# & 3x@155#
D. 21 Burpee RMU 🙂 Snatches: 100-20
E. For Time 14:10 fatigue :/
Note: I only do legless rope climb seated from the floor because I am in my basement (8ft)
Strength: A & B – adjusted a bit to make it work in my area. Sled drag with 150# discs + the sled.
Great days work!! Awesome job on those muscle-ups!
11 am
A. Bike
135 Cal
E.
12’10”
Hswalk 2×7.5 m 3×7.5 m 4×7.5 m
4 pm
A.
40-50-55-60 kg
B.
83 kg (5 set )
85 kg (2 set)
C.
105 kg
D.
DB 60-60 (4’56”)
Sky Erg ( 3’48”)
12 BMU in 3’10”
Two good sessions Michele! I’d like to see a few more muscle-ups though 🙂
A 20/40/60/80kg
B 120kg no misses
C 135kg no misses, pushing the knees back is getting easier
D 16 burpee mu
Snatches 50/25/25/20
Row steady at 1150cal/hour
3:30 or something to do burpee mu
E done didn’t note time.
AH! You should be 20+ on this with 3:30 on the clock!
AM Session: Against a 90-second running clock… 18/12 Calorie Row Max Reps of Down-Ups Rest 60 seconds, and then. . . Against a 90-second running clock… 18/12 Calorie Assault Bike Max Reps of Alternating Jumping Lunges Rest 60 seconds after the Jumping Lunges and then repeat the entire 5-minute piece five more times for a total of SIX sets. Row = :44.8 – :44.2 – :44.1 – :44.9 – :44.3 – :44.9 (:44.8 avg) Down-Ups = 13 – 11 – 11 – 12 – 12 – 11 (11.7 avg / 70 total) Assault Bike = :42 – :41 – :37… Read more »
Good to see that consistency ??
A) 60/80/100/110
B) 115kg
C) 125kg
D) 13 burpees ring muscle up (long straps)
(120 DB snatch unbroken, 60 Cal row on 1200 cal/h)
E) 8’20”
Nice work Giulio! How long did you have t the burpee muscle-ups?
I’m not sure but 2’30″/3’00”
??