Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch w/ 2 second pause at mid knee
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 85% of 1-RM Power Snatch
B.
Five sets for times of:
50 Double-Unders
2 Legless Rope Climbs (15′)
3 Ground to Overhead
Rest 2-3 minutes
You must finish your sets under 3 minutes (many of you will be much faster), and the ground to overhead should take up 15-29 seconds of that time. Your goal will be to determine how much you can lift for three reps in that time domain. Males may want to start around 225 lbs and build from there each set; females might start around 155 lbs. If you struggle with rope climbs to the point that two ascents will significantly alter the intensity of the effort, reduce to one ascent or use your legs.
C.
Three sets of:
20 seconds Max Rep Jumping Barbell Squats @ 20-25% of 1RM Back Squat
Rest 15 seconds
20 seconds Max Rep Jumping Lunges
Rest 2 minutes
Primary Conditioning Session
Four rounds for time of:
20 Calorie Ski-Erg or Row or Bike Erg
15 Overhead Squats (135/95 lbs)
100-Foot Handstand Walk or Handstand Walk Obstacle Course (stairs and slope)
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
Against a 4-minute running clock…
25/18 Calorie Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
Max Distance Sandbag Carry (150-200 lbs/100-150 lbs)
Rest 4 minutes, and repeat for a total of four sets.
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
Mixed-Modal Conditioning Option
Four sets of:
21 Calorie Row or Bike Erg
15 Burpee Over Erg (or to 6″ touch)
21 Calorie Assault Bike or Ski-Erg
15 Burpee Over the Erg (or to 6″ touch)
Rest 2 minutes
Strict Gymnastics Skills Option
A.
Five sets of:
30 Second Handstand Hold + Max Reps Strict Handstand Push Ups
Rest 2 minutes
B.
Four sets of:
Strict Supinated Grip Pull-Ups x 8 reps
Rest as needed
Five sets of:
Power Clean x 1.1.1 @ 225 (79% 1RM Clean)
For time:
100/70 Calorie Assault Bike
800 Meter Sled Drag (sled + 45#)
100/70 Calorie Assault Bike
Time = 30:22
Working a few weeks behind
Nice work Lucas!
– Snatches – 165-175-185-195-205
– 5 Rounder – 17:08. Dubs ub. rope climbs no problem. gtoh all done in :20. power cleans my weakness. 205-210-215-220-225. all rounds done 1:30 or less.
– 3 rounds of primary condition. had to start class.
20 cal ski all @1100 plus. ohs unbroken. hs walk – 50/50 – 50/50- 25-25/50. round 4 would’ve been a disaster. couldn’t even feel my shoulders round 3
Ski definitely tested your ability to walk under fatigue! Solid day Nicholas, good to see we are working those weaknesses!
Primary Conditioning
22:25 w/stairs for hsw
2 rounds just legs on the bike…baby wasn’t havin it so I held her during. 🙂
Jeez has your Cami not stepped up to the plate and started babysitting yet ?! 🙂
A) #100/110/115/120 pwr sn
B)1:21/1:26/1:32/1:31/1:36 (only 1 legless, #155)
Primary conditioning
20:17 (ski erg/ 100ft)
The shoulder burn on the conditioning! Nice work Abby!
Oh that it was and today was terrible after all those shoulders.
Primary Strength
1. Biceps Triceps and Delts done
A. 135-145-155-165
B. Scaled below 225;
rd 1, 1:28 185#
rd 2, 1:38 195#
rd 3, 1:34 195#
rd 4, 1:45 205#
rd 5: 2:24, 1 @ 225#. Dropped back down for 2 @ 205#. At Alinea we climb to 17′.
Took a break to coach class. Then;
C. 85#, 8-18, 10-20, 10-20
Primary Conditioning
15:33, unbroken, until my very last handstand obstacle 🙁
Strict Gymnastics skills option
A. 15-15-12-8-10
B. Weighted 44# kb
Thanks Tino
Awesome push in the conditioning today Bryan! That extra pull must have an effect in the later rounds, it’s good for you though 🙂
A. Did a snatch latter instead with the competition coming up.
B. Skipped. Classwork out was very similar, hadn’t done a classwork out in a while so jumped in with them.
C. Done
Metcon
17:41 Rx did 100’ HSW this week instead of obstacle.
Hope you had fun with the crew!
A. 155×2/170×2/180×2/190×2
B.185#/205/225/245/265 (Missed last jerk of las rep of 265 Noooooooo!!!)
1:24/1:31/1:43/1:53/2:58
C.12/11/12 at 75/85/95#
21/21/22 on lunges
Conditioning:
19:05. After 1st round I switched to just do one 50′ increment with the obstacle course instead of 100′ like I’ve been doing. Shoulders died using the Ski! OHS UB all and no pauses at the top in the last round! Ready to hit tomorrow hard.
This one was ?if you had a skierg! Nice work Ryan!
Primary strength: openers done A. 105/115/120/125 B. used 155# for all 5 sets. did one legless + one regular rope climb because my legless give out fast and I didnt want to lose intensity staring at the rope. 1:50 1:58 2:12 1:59 1:55 wanted sub 2 min on all sets a little upset about set 3 I rushed my clean and failed C. 65# squat jumps 14/20 15/21 15/21 SAO: Used a 100# bag. I need to get a 150# bag. Not sure the distance so i just recorded the times i got done with the bike and burpees 2:15/2:10/2:05/2:01… Read more »
Looks like a really good day. Great to see your gymnastics are improving.
Keep up the great work!
Thanks Tino! It was a good day I love the Friday training day!!
Primary Strength
A. Worked off 102.5kg
B.
100 / 1:35
102.5 / 1:42
107.5 / 1:59
110 / 2:00
115 / 2:00
C. 40kg ouchie
Primary strength:
A) 160/170/180/190 felt good even with the pause today
B) times were 1:38/1:43/1:49/1:47/1:50 weights were 205/215/225/235/245 I wanted to build each set and keep the pace up rested 2:30 after each set
C) 13 and 20 each set 85lbs for jumping squats
Strict Gymnastics
A) 5/5/5/2/3 my shoulders got tired and I fell off the wall on my 4th round
B) pull ups done with 18lb kettlebell
Good day today!
Solid push on those interval Parker! Lots of good learning at different weights. Now you just need to trust yourself!
Thank you Tino! I wil!
Warm up done
A. 65-70-75-80kg
B. 100-105-110-110-105kg
2:12, 2:09, 2:12, 2:28, 2:32
C. 35kg 10-9-9
Lunges 14-14-14
Conditioning
20:13 squats ub, handstand took a while.
Pm session
Gymnastic option
A. Hspu 15-12-10-7-7
B. Done
Keeping working hard on your ??♂️ they’re coming on!
Will do thanks
Mixed Modal, Row + Assault Bike
3:59
4:11
4:15
4:16
(Burpee over Erg 1st, then Burpee 6” OH 2nd)
A. 165-165-180-180-195-195-210-210
Primary Conditioning
18:51
Rowing Cal, 100ft HS Walk
1100cal avg
All UB on OHS except round 2 (10/5)
Hs Walks were
50-40-10
30-20-25-25
25×4
25×4
All the conditioning today!
It’s been a good thing to use some conditioning in my warm up. Easy to get into right away, and helps wake up the CNS in the morning! Also did this session Fasted this morning. Seemed to go okay, got a bit dizzy when I started my Snatches but then was ok after that.
Did you up your carbs the night before? Then some bcaas and caffeine in the morning.
Definitely had a good serving of carbs at night. Coffee before the gym, just beta-alanine and water during training.
200 extra grams?
Oh boy, nope. Was probably around 70-100g
you take carbs during sessions Limby? I take in 75g karbolyn each session. allows me to give 100 every piece boys. You might need an extra 25g with them legs tho haha
Right now I’m not taking anything during my sessions. I’ll see how I do this week with all sessions fasted, I’ll have a banana in the morning depending how I’m feeling and go from there. If I’m crashing I might add some Intra workout in.
Primary Strength Session
A. 1-2 – 160# / 3-4 – 170# / 5-6 – 180# / 7-8 – 190#
B. Scaled to 2 Regular Rope Climbs.
1:58/1:50/1:44/2:18/1:57 all at 225#. My Double-Unders in the 4th round were garbage.
C. 115# – 8/9/10
Lunges – 18/18/20
Strict Gymnastics Skills Option
A. 6/7/5/6/6
B. Done
Body feeling better or are you still struggling to recover?
Today was decent. Not really sore but that part B wiped me out which is why I didn’t do anymore conditioning today.
How long do you plan on cutting for?
I’m about 195# right now and I’m trying to get back to 185#. So however long it takes to get there.
A : 34-50 kg
B : 3:04/ 2:50/2:44/2:46/2:30
Juming squat ( 25 kg ) 14 / 12/ 9 – jumping lounges : 14/16/12
I have sadly got a infection in my shoulder and biceps so taking it easy this weekend.
Get better soon Tine. Be smart and look after yourself over the weekend.
Thank you- taking tomorrow off- and see Sunday if I can do a wod ??
????
A. 135/145/155/165
B. 2:30/2:28/2:46/2:52/3:22 ?
205/215/225/235/245
Tried to keep them all sub 3 while pushing the weights since rope climbs always kill me.
C. Squats w/ 95#-14/15/15
Jumping lunges-20/20/20
D. 21:09 with ski erg, all ohs unbroken & hs walks in unbroken 50’ segments holy shoulders!
You pushed those intervals today!! Solid work Noble!
Strength :
A) 2×66,5/2×71,5/1×76/1×81
B) 90: 1’12/95: 1’27/100: 1’34/105: 2’13/110: 2’30
C: 12×40 squat jumps and 18 jumping lunges
Gym:
A: 11/7/8/7/5 shspu
B: 4×8 with 20lbs ball
Strength accessory :
1) 150lbs bag around 80m each.
Strength :
A) 2×66,5/2×71,5/1×76/1×81
B) 90: 1’12/95: 1’27/100: 1’34/105: 2’13/110: 2’30
C: 12×40 squat jumps and 18 jumping lunges
Gym:
A: 11/7/8/7/5 shspu
B: 4×8 with 20lbs ball
DId the monday snatch warmup instead of openers A) 155/165/175/185 – done as emom B) Pushed the weights a bit here so may not have gotten the intended stimulus – 1:40/1:44/2:10/2:20/2:50 (all approximate, forgot to look at the board before I left the gym) – used 225/235/245/255/265. Rested 2 minutes plus whatever was left in the current minute. C) used 95, 12 squats and 21 lunges each round. Condo – 15:20 with the ski erg – big time shoulder party Gymnastics – did 4×8 pullups with a 20# medball, shoulders were luggage at this point so decided to skip the… Read more »
Nice going on conditionining
I did the work out on the bike erg.
It was a good leg burn with the ohs but I belive you that it would been a good shoulder burn with the skii
Yeah that was my original plan but someone in the bootcamp class was using ours – 12:40 is fast, I was shooting for 14 but then the wheels came off a little bit
Fck bootcamp haha.
Thx I wanted to be sub 12 before I started. But I rested a little to long in the hsw did 2×50 feet.
Ski Erg was a good choice! This would have got spicy overhead fast!
Fun sessions today
Primary cond
Done on bike erg
Mixed cond done with row and assault bike
Lifting done.
Did g2oh with 245lbs
Where’s your scores?! 🙂
In my book forgot to take picture
But the wod was aound 12.40 ish
@tinomarini:disqus – I’ve been following the athlete blog for about a year now. Never posting for a few schedule related reasons. I have some questions for you about the structure of the programming to ensure I’m getting the most out of it. Don’t want to bog down the blog with questions/comments unrelated to the days programming. Is there another way I can ask these questions or would you rather me just ask on the blog?
Shoot me an email at tino@crossfitinvictus.com