Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
A.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 45 seconds of Bar Muscle-Ups
Minute 2 – 30 seconds of Bar Muscle-Ups
Minute 3 – 15 seconds of Bar Muscle-Ups
Minute 4 – Rest
Followed by. . .
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
8-12 Toes-to-Bar (fast and efficient)
20 Single-Arm Dumbbell Overhead Squats (70/50 lbs – 10 each arm)
B.
Every 3 minutes, for 24 minutes, (8 sets) of:
30/22 Calorie Assault Bike
Power Clean*
Sets 1-2: 3 Hang Power Cleans @ 65%
Sets 3-4: 3 Power Cleans @ 70%
Sets 5-6: 2 Power Cleans @ 75-80%
Sets 7-8: 2 Power Cleans @ 80-85%
C.
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Alternating Front-Racked Kettlebell Lunges x 16 reps (8 each leg)
Station 2 – Pulsing Kettlebell Sumo Squats x 6 reps
(pulse for 8 seconds each rep – dropping just below parallel and coming up just above parallel for each pulse)
Station 3 – Alternating Single-Arm Kettlebell Press x 6 reps each arm @ 2111
(hold two KBs, one in the front-rack while the other presses overhead)
Station 4 – L-Sit x 45 seconds (accumulated time if not unbroken)
Station 5 – Banded Overhead Triceps Extensions x 25 reps @ 1010
Station 6 – Side Plank x 30 seconds each side
Athlete Notes:
Here we are with another week of moving really fast, transitioning faster, and then lifting with good technique! This is a huge skill and we want to make sure that you’re adequately prepared for it. Hammer the assault bike hard, and then see how quickly you can transition to the barbell. Ideally the assault bike is done in 90 seconds or less, and the barbell completed by the 2 minute mark – giving yourself at least a minute of rest, or more! Being able to maintain good posture in our olympic lifts while at an elevated state of fatigue is a very important skill set, so focus in on that!
B. Done with echo and 155/165/175/185
Times around 2:05-2:10
Made up yesterday’s work-
A) 205
B) worked on technique. I haven’t slept a lot this week so that’s where I was at
Thanks so much!!! I’ll do this work tomorrow. Pup has a really big vet appointment tomorrow ????????
Good luck!! I’m sure it’ll go well!!
Thanks Tino!
Movement primer ✅
A) ✅ Bar muscle up work done with rig modification inside garage. Part II – I echo @kathryn below that im also personally loving the heavier DB work, especially OH recently ???????? Loved this!
B) ✅ fun I liked this … maintained under 2:05 / round
C) ❌ Sad.. ran out of time ????
^ Pedro’s wifey
Solid work holding your times at a good pace throughout while hitting your weights.
I really like working in OH DB SQ in warmup, helps me work on mobility to increase weight.
A: done 15# about 2-2:15 rounds
B: 145, 155, 165, 175 last round was last call rough
C: used super light KB 12 kg
Great day
Good to hear! We will definitely be incorporating more!
Solid days work!
% of power clean?
If you can yes!
Hey tino, any tips on where you think the ideal set up for assault bike sprints is? Obviously everyone is different but I struggle to find an optimal set up
Same as you would set up on a road bike where your hip is in line with the saddle. Also a good gauge is when your foot in on the pedal at the bottom there should be a slight bend in your knee.
Let me know if that helps!
Activation Done
A. 15/17/15= 47 total
Primer 2:32/2:25/2:28 Rx
B. Scaled to 25 then 20 cals. I was struggling on the bike. 200/220/230/250 on the PC. Those felt pretty solid.
C. Done
Primer Rx – 2:21/2:11/2:06
A. Did weighted strict pull-ups w/ 20# vest
45” – 17/16/15
30” – 9/9/8
15” – 6/7/7
B. Rx with Echo
78Kg – 1:53/1:50
84Kg – 2:04/1:58
90Kg – 1:51/1:52
96Kg – 1:57/1:56
C. Done
Mr Consistent on those bike sprints!
They got tough toward the end but was able to hold 1:23-1:27
Just did B and C variation today
B. RX
205: 1:06/1:03
235: 1:35/1:53
250: 1:58/1:50
275: 1:55/1:40
13:00 total working time
First few sets sprinted the full 30 but couldn’t keep that up
C. Variation done
Bike was ????????????????
????????
Primary: done
A. Bar MU
6/5/3
8/5/3
8/5/3
Skill: 2:30/2:26/2:24
B. 2:30/2:22/2:27/2:40/2:43/2:42/2:41/2:44
175/185/195/215 lbs
C. Done
Primer done
A) 10-6-5 reps RX all 3 rounds
Skill baser primer with 32kg KB done RX
B) 84-91-104-110kg RX
3 reps TNG, 2 reps singles
Tried to hold around 70 RPM the ass bike and sub 2’ the whole round, could hold it until the 6th round, then tempo and time dropped a little, but finished it
C) no time, probably Thursday
That 8×30 cal ass bike ????
Glad you setting goals on the bike!
It helps to keep up to tempo, even tho these goals should been higher haha
A. Done, reps 5/3/2. Went conservative to spare my palms a bit.
Primer done rx, 2-3min/set.
B. 20cal each round, set 8 @ 112,5kg(85%), 1.30-2.30/round.
C. Done
????????
Looks like it went well!
A) 10, 5, 4, 4 then ripped so that was the end of that
Primer RX: 2:42, 2:39, 2:50 finally getting comfortable with the 70lb DB
B) 175: 1:57, 1:54
195: 2:00, 1:56
205: 2:02, 2:01
225: 2:08, 2:07
C) Done
Solid work!
**Scaled cals on part B to 25.
Left shoulder is giving me little of grief adjusted few things.
A. Strict pull ups
12-6-5
10-5-4
9-5-4
Primer done with v-ups
B. Deadlifts instead, front racked was very uncomfortable.
1:40, 1:43, 1:42, 1:43, 1:44, 1:40, 1:37, 1:38
C. Done
Any idea what’s up with your shoulder?
I’ve aggravated it about 8 weeks ago but it got better. Feels like teres minor or supraspinatus. Anything dynamic like t2b, pull ups or raising the elbows up on clean is uncomfortable or painfull. Strict movement seem to be ok. Probably didn’t heel fully before me loading it.
Release your pec, bicep and lat and see if that helps.
Will give it a go thanks