Primary Training Session
Mobility & Activation
Warm-Up for Hinging Movements
A.
Overhead Strict Press
*Set 1 – 5 reps @ 75-77%
*Set 2 – 3 reps @ 80-83%
*Set 3 – 1 rep @ 85-87%
*Set 4 – 5 reps @ 80-83%
*Set 5 – 3 reps @ 85-87%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 5 reps @ 85-87%
*Set 8 – 3 reps @ 90-92%
*Set 9 – 1 rep @ 95+%
Rest as needed between sets.
B.
Deadlift
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by. . .
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95%
C.
Complete rounds of 30, 20 and 10 reps for time of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups
When the running clock reaches 10:00…
For time:
30 Devils Press (50/35 lb DBs)
When the running clock reaches 20:00…
Complete rounds of 30, 20 and 10 reps for time of:
Deadlifts (185/125 lbs)
Toes-to-Bar
D.
Three sets of:
Narrow Stance Front-Racked Double Kettlebell Squat x 8-10 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
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.
Gymnastics Accessory Option
A.
Three sets for max reps of:
Ring Muscle Up + 4 Strict Dips
Rest 2 minutes
B.
Three sets of:
False-Grip Ring to Sternum Hold x 30 seconds
Rest 60 seconds
Running Endurance Option
Five sets for times of:
Run 1000 Meters
Rest 2 minutes
*Set 1 – 95% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 95% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 95% of 1-Mile PR pace
Rowing Endurance Option
Four sets for times of:
Row 1600 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – but all sets should be performed faster than your 1550s from August 28. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
AM Running Endurance
PM
A. Done off 85kg
B. 160,180,200 then 220kg
C D skipped, ran out of gas
Strict Press done.
Heaviest single up to 170,
Deadlift:
335-385-425-
465×2, 475-490-505
C2B/Thrusters
4:23
Everything UB
Devil press
3:45
Shoulders were gone.
Then had to coach.
But jumped into the class Wod after
All the conditioning today! ?
Every 2 minutes, for 12 minutes (6 sets): Clean x 1 rep @ 90-95% – 275 Missed the first rep – rested until 1:00 then hit it. Hit reps 2, 3, 4, and 5, then missed 6. Rested a minute then hit it. So I hit all 6 reps, but it took me 8 attempts… Overhead Strict Press *Set 1 – 5 reps @ 60% – 115 *Set 2 – 3 reps @ 75% – 135 *Set 3 – 1 rep @ 85% – 155 *Set 4 – 5 reps @ 80-83% – 150 *Set 5 – 5 reps @… Read more »
Good job getting those 6 reps at 275lb! Turned into a solid session. Hope you’re excited and ready to compete this weekend. Looking forward to hearing all about it!
Trust your fitness, trust your training, have fun!
A. Up to 90kg 2.5kg PB ?
B. 140-160-180kg
190kg for all sets
C. Scaled the pull ups to 20-15-10
6:20 (shoulder felt good again on ctb)
3:52
7:28
D. Did 2 rounds with 2x24kg
Pm gymnastics
A. 3-3-3
B. Done with feet on the floor….
Yeah!! Congrats on the Press PR!
A. 90/95/100/95/100/105/100/105/115
B. 225/255/285, 295# for the every 2:00..I worked at the lower end of my percentages. I haven’t been deadlifting regularly
C. 5:36
Thrusters 20/10, 14/6, 10 and the C2Bs in sets of 5s
3:22
3 sets of 10
5:49
Reps were all over the place. My back blew up but my toes to bar felt decent.
D. Done
Instead of the max sets of muscle ups I did Every 1:30 for 10 sets, 3 reps. I just didn’t have any max sets in me after that workout.
Good to see you back to training after a hectic few weeks!
Yeah it feels great! Except I leave for Germany tomorrow for 10 days haha so expect me to be extremely out of shape..just in time for the open ?
Pts.
A. Set 1 @ 50kg
Set 2 @ 53kg
Set 3 @ 56kg
Set 4 @ 53kg
Set 5 @ 56kg
Set 6 @ 60kg
Set 7 @ 56kg
Set 8 @ 60kg
Set 9 @ 63kg
B. Set 1 @ 115kg
Set 2 @ 130kg
Set 3 @ 150kg
Set 4-9 @ 155kg (had 1 miss because of grip) did the rep at the end
C. 9:01
6:10
8:15 grip got tested
Solid second session! Enjoy your rest day!
A. 146×5/155×3/166/155×5/166×3/175/166×3/175×2/186
B. 315×5/365×3/405
5 singles @ 365#
C. Thruster/C2b-9:06
Thrusters: 22/8-20-10, C2b: 12/6/6/6-12/6/2-7/3
Devils press-4:54 tried to keep my hands on the db the entire time to force myself to keep moving
DL/T2b: 7:23
Deadlifts were all sets of 10, T2b: 20/10-12/8-10
D. Done , 35# db for narrow squats, 20# ball on hammy curls
Good job going straight into those devils press and then making yourself keep your hands on them!
A) 150/160/170/160/170/180/170/180/190 (+5 on each one from last week)
B) 305/355/385/405×5
C) Skip
D) 53# KBs for the squats, did 15 ham curls on the rower
Gymnastics
A) 3+the muscle up each set
B) Done
Feeling more like yourself today?
Lifting feels good, still not a ton of desire to do metcons haha. Gym is closed all weekend for a competition, so might just find somewhere to drop in for a class and take some time to reset before Monday.
jumping in with a class will be good for you!
A.
60-63-68-63-68-70-65-70-75 kg
B.
145-165-185-5×190 kg
C.
7:14
Thruster 15-15/20/10 (43kg)
C2b 10-10-10/12-8/10
3:56
10-8-7-5
6:07
Deadlift 15-15/12-8/10 (85 kg)
Ttb 18-12/12-8/6-4 (I could no longer hold my grip)
E.
Done
In the afternoon run
Enjoy your run then some well earned rest! ??
Morning session
Rowing Endurance Option from 16 september
Six sets for times of:
Row 1000 Meters
Rest 60 seconds
Rowed a 7th interval by mistake.
Times: 4:17-4:35-4:41-4:39-4:32-4:20-4:30
HR 138-148-145-149-155-158-160
HR REST 89-97-108-102-93-117
Great to see how quickly you HR is coming down!