Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 75%
C.
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets) of:
Power Jerk + Split Jerk @ 75-85%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Split Jerk x 1 rep @ 90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Split Jerk x 1 rep @ 95%
Primary Conditioning Session
Four sets for times of:
9 Kettlebell Front Squats (32/24 kg KBs in each hand)
12 Bar Muscle-Ups
150 Meter Sled Sprint (unloaded)*
Rest 4 minutes
*If you do not have access to a sled perform 500 Meter Row.
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
Four sets of:
Overhead Kettlebell Carry x 100 Feet
(heaviest kettlebells you can handle in each hand)
Rest 60 seconds
Banded Pull-Aparts x 25 reps
Rest 60 seconds
Aerobic/Gymnastics Skills Option
Three sets, for times, of:
500 Meter Row
50-Foot Handstand Walk
20 Chest-to-Bar Pull-Ups
Rest 60 seconds
500 Meter Row
50-Foot Handstand Walk
20 Toes to Bar
Rest 3 minutes
Please use grips or some manner of hand protection for this session as the weekly accumulation of bar work could catch up with you and we do not want torn hands in training.
Strength
A. Done
B. 110kg
C. 40 / 100 / 110 / 120 + 125kg (All power jerk)
Conditioning
All rounds around 3-3:30
SAO done with 24kg
Kept the Power Jerk + Split Jerk Combo up to 315 twice. Feeling strong boys! 30lb Push jerk Pr.
Prime Cond. all rounds about 3:30.rx KB squats all UB. BMU 12-12-12-7/5. Sled game weak! the lactic load in my calves and quads was real.
2 rounds of gymnastics. CTB. TTB. HSW (25′ segments) all ub. Rows at 1:47-1:49
Damn dude!!! Thats a big PR!! Another great day of work, keep them coming!!
A. Done
B. 240lbs for all sets
C. 135/135
235/245/255/265
290/290/290
305/315/315
Gymnastics
7:08/7:30/8:15
*My arms were blown out on that last set. Lol
Strength accessory
70lb kb’s
What do you need your arms for…:P
Been sick for the last week so I’ve been resting. Went a bit lighter on percentages to ease back in
A. Done
B. Power cleans @115
C. Tall jerks @65
Power jerks + split jerk @115
Split jerk singles @125
Great to see you’re over your illness and back to training. Continue to take it easy until you feel ready to start pushing again.
Primary strength
A. Done
B. 155
C. 65/135/165/175
Primary Conditioning
2:47/3:09/3:55/3:27
Last round at 45# kBs since I kept losing front rack position. Sled sucked. Bmu all 7/5
Accessory
35# kbs/Red band
Unloaded sleds are my new favorite exercise 🙂
Primary strength
A) done
B) done at 225 felt light today
C) 135/140 tall jerks
225/235/245/255 power + split
270 3×1
285 2×1 these felt better than last week I was more aggressive with them
Strength accessory
Done with 70lb kettlebells
Yesterday’s assault bike conditioning
Total time was 30:51 this got hard for the last couple of rounds!
Fun day today!
Good to see you making up yesterdays assault bike work!
Every 2 minutes, for 8 minutes (4 sets) of:
Split Jerk with Pause x 2 reps @ 65-75%
2 sets @ 205 (69%)
2 sets @ 225 (76%)
Every 2 minutes, for 6 minutes (3 sets) of:
Split Jerk x 2 reps @ 75-85%
235, 245, 255 (86%)
Every 2 minutes, for 6 minutes (3 sets) of:
Split Jerk x 1 rep @ 90%
All sets @ 265 (90%)
Class WOD
For time:
80 pistols
40 SHSPU
20 MU
Time: 7:04
HSPU: 20/10/5/5
MU: 12/8
S1
Gymnastic work done
HS Walks in 25-Foot unbroken segments
C2B and T2B unbroken
S2
EMOM 10
Power Cleans x 2 @ 275 lbs
4x
Power Jerk + Split Jerk
275 lbs
3x
Split Jerk x 1
305
2x
Split Jerk x 1
325 made one. Missed one
Conditioning with 500m row
2:41
2:47
3:11
3:22
How’s your body feeling after the first two days back?
I feel a bit out of rythym but my body feels good. Wind feels better than yesterday.
Strength
A) Done
B) 205
C.1) 95/95
C.2) 225/235/245/255
C.3) 270/270/270
C.4) 285/305 (PR)
Felt really good at 95% so just sent it and ??
Yesterday’s Assault Bike
3:55/4:04/4:28/4:24/4:19/4:09
Wanted to get this in because, well, clearly it’s a weakness ?
SAO
A) Double KB @ 53#s / Red Band
Congrats on the jerk PR!!!
“When the pans got you do the cooking!”
Strength session:
A) Done
B) 80 kg
C) 1- tall jerk 40kg
2- power jerk/split jerk 65kg
3- 90% jerk 75kg
4-95% jerk 80kg
Focusing on form .. Still under work will not increase weight to much until I like what I see. I need to be at ease with the positions and I’m not.
Because of work did 6.5km in 32 minutes as conditioning don’t know if it can replace the conditioning session but I’m tired and think more work will not be productive
Lets see some video of your lifts posted to the FB page. We can definitely give you some pointers and help!
A. Done
B. 100kg
C. 40-60kg
100-105-110-115kg
130-130-135kg
137.5 137.5kg kept these 5kg lighter
Conditioning
Did this with rower and overlooked the 4 min rest so did it without rest
19:15
Pm session
Strength accessory
Done with 2 x 32kg
Red band
Primary Strength
A. done, 26# kb
B. 200#
C. TJ; 115#,
Push Jerk + Split Jerk; 135-155-185-205#
Split Jerk; 225-235-245-255-265#
Primary Condo
Scaled, 53# KB (24kg)
rd 1 1:53
rd 2 2:04
rd 3 1:58
rd 4 1:49
I think I could’ve done 32 kg but I think I would have lost the intensity. Another fun WOD!
Solid work Bryan! Fun day!
B. 135#
C. Tall Jerks: 95#
Power Jerk + Split; 155#/160#/165# x 2
Split Jerk: 186#
Split Jerk: 196#
…then did a class with the gym.
Built to a 2-RM Back Squat: Hit 260# (my rep max was 255#). Then decided to try a 1-RM at 270# and hit it!
Then did CF Team Series Event 2 with gym member.
All the conditioning today but it doesn’t seem to be affecting your strength great work ??!
Strength :
A) done
B) all @97,5 felt good
C) a. 50kg
b. 97,5/105/110/110kg
c. 117kg
d. 123,5kg no misses today
Gym: 9’07/9’22/9’26 try to focus on technique
Strength accessory :
25kg DB’s smallest band
A. Done
B. 195#
C. Tall-135#
Power & split-185/205/215/225
Split-245/255/265/275/280 (f)
Primary-4:19/3:40/4:10/4:30
Front squats unbroken
Bar mu-8/2/2, 8/4, 6/4/2, 6,3,2,1
200m sled push each round
That extra 50 meters must have been interesting!
My legs regret it
Good afternoon.
Part C asks for Tall Jerk immediately followed by Power jerk+Split @75 %. I do Tall jerks with lightweight, so should I do a pre warm up before part C and ramp up to 75% then start the EMOM?
Where have you been dude?! First time posting in a while!!
I tweaked my back and it was a clear sign of overtraining from my body. So I back off from training and started reevaluating how to have a smart approach. Incredible what a couple of weeks of completely rest makes to your body. Feeling restored, hormones high and sleeping improved.
From now on I will do the minimum that still gives me gains. Thanks for the support. ?
Sorry to hear about your back. I’m sorry that an injury made you make that realization but excited to see you back to fitness and ready to train smarter.
S1
A. ✅
B.
Built up to 235 (87%). Attempted 245 and was horrendous
C
EMOM: 10/10 @ 225 (83%) dropped down because snatches felt off. All reps felt solid.
D
Front Squats
3@290
2@330 (huge jump there lol)
1 @ 345/365/375❌
Primary Conditioning
9:10Rx
C2B: 21/21/14+7 (felt a rip about to re-open)
G2OH: all singles
Lunges still hurt about 5 hours later ???
S2
Assault Bike Condo
3:08/3:39/3:31/3:41/3:43/3:34
Dubs unbroken sets 3-6
Bike 2:40-3:10 each set
Solid start to the week Jessie. Good to see you being smart on your snatches and conditioning to get the most out of your session.
Power Cleans at 165lbs.
Tall Jerks: 85, 115
Power Jerk + Split Jerks 190, 200, 205, 215
Split Jerks: 225, 230, 235, 240 (best jerk of the day), 240F (out front)
OH KB Carries 16kg (will go up next time), banded pull aparts done.
Conditioning: 3:22, 3:32, 4:02 – UB KB Squats, Bar MUs, pushed sled in 50ft increments on rubber floor, woof, not a sprint. KB Squats/Bar MUs took around 1:00 each round. Started 4th round and hit the wall hard so stopped there.
Nice job hitting 240!
Good call on that 4h set Lindsay! I bet that sled push was not fun on a runner floor!
Primary strength: A. done B. 155# felt so good C. tall jerks: 85/95 Power + split: 165/175/175/185 Split 3×1: 195# Split 2×1: 205# these felt so easy. I feel a PR coming on this lift! I wish my cleans were this strong tho Jumped in a class wod: 30 ring muscle ups for time 9:23 done in sets of 2 and 3 ring mu are a huge weakness for me but i am finally feeling myself thrust my hips up, using that momentum SAO: done I want to do yesterday’s assuat bike conditioning for my 2nd session but the fatigue… Read more »
Why would you do more if you feel tired???
Intensity wins over volume every time. If there’s no intensity and stimulus then you defeat the purpose of the exercise and will be doing more damage than good.
Okay thanks Tino! I will rest and see how I feel tomorrow.
I am not talking about here adding volume. But are you seriously saying that people should go full out in every workout.
Even sprinters only go like to 90% effort. Rarely to maximum
But yeah she should rest specially after competition. The intensity after competition will be sitting in you all the week
Thats definitely not what I’m saying. It takes a certain intensity to get adaptation and if you don’t get that intensity or try to get that intensity when tired you won’t be benefiting and also risking injury.
😀
A) Done
B) Across at 240, these felt snappy today
C) Tall at 95, PJ+SJ at 285, 90% at 205, 95% at 320. I could barely hit 90% last week, so I was happy with these today
Condo – 1:48/1:47/1:48/1:50. First two sets were fun, second two made me want to puke.
SAO – done with 53# KBs and a red band
Those unloaded sled pushes!! ???