Primary Session
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.
Three sets of:
Close-Grip Bench Press x 6 reps @ 72.5%
Rest 2 minutes
B.
Three sets of:
Strict Press x 6 reps @ 72.5%
Rest 2 minutes
C.
Three sets of:
Bamboo Bar Press x 20 reps
Rest as needed
Kettlebell Front-Rack Hold x 60 seconds
Rest as needed
If you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells.
D.
Four sets of:
Pause Deadlift x 8 reps @ 55%
Rest 3 minutes
Pause for 2-3 seconds at the knee then continue to pull to lockout.
E.
Every 10 minutes, for 20 minutes (2 sets) for times:
120 Double-Unders
60 Wall Ball Shots (20/14 lbs)
40 Toes-to-Bar
20 Dumbbell Thrusters (50/35 lb DBs)
Strength Accessory Option
A.
Three sets of:
Barbell Upright Row x 10 reps @ 21X0
Rest 30 seconds
Pallof Side Step x 5 reps
Rest 60 seconds
B.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 60 seconds
Running Endurance Option
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. If you performed the 1000 meters the week of May 25, refer to your notes regarding required rest time as a good guage for how you will approach this effort.
Rowing Endurance Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest.
PM Session: A. Every 3 minutes, for 18 minutes (6 sets): Clean Lift Off + Clean High Pull + Clean + Front Squat + Jerk *Set 1 = @ 60% of 1-RM Clean – 165 *Set 2 = @ 65% of 1-RM Clean – 185 *Sets 3-4 = @ 70% of 1-RM Clean – 205 *Sets 5-6 = @ 75% of 1-RM Clean – 215 B. Every 12 minutes, for 36 minutes (3 sets) for times: 100 Double-Unders 25/20 Calorie Bike Erg 20/15 Calorie Ski-Erg 15 Burpee Box Jump-Overs (24″/20″) 20/15 Calorie Ski-Erg 25/20 Calorie Bike Erg 100 Double-Unders Scaled… Read more »
Bike Erg is way more forgiving for sure. Need to work on those double unders under fatigue.
Two solid sessions
A. 50kg
B. 32,5kg
C. Bamboo, Barbell 15 kg and two kettlebell 4kg with band
front rack 2×20 kg KB
D. 70 kg
E. 8:23 Du 1:20 wall ball 3×20; ttb 10-10-5-5-5-5, thrusters 19-1
9:27 Du 2:20, wall ball 4×15; ttb 8×5, thrusters 12-8
Where was the minute drop off?
the second set of DU, the skipping rope did not work well
Yesterday training done.
– warm up done
– clean warm up done
– clean complex up to 105k
– back squat with 160k and 145k
– ttb and shspu : 5’09
Lunges 22.5k and hsw : from 5’09 to 12’54
– shoulder blast done
Body recovered from the weekend??
Yep, just did 22.5k lunges to keep my shoulders ok. Ready for deadlift, bench press and swimming tomorrow!
Pts. Warm up done. A. 65kg close grip bench B. 47kg strict press C. Subbed hswalk practice Hollow hold + box walkouts 10 min hs walk practice. D. Pause Deadlifts done @ 95kg E. First set double unders unbroken Wallballs unbroken Ttb 10-10-10-10 Thrusters 12-8 Tough on the Shoulders after yesterdays workout. Happy with how this first one went. Time 6:46 Second set double unders unbroken Wall balls 40-20 Ttb sets of 5 Thrusters unbroken 9:41 Lost this one in the transitions they were much longer than in the first part. Need to check myself on these second parts to… Read more »
Good awareness, now time to apply it. Don’t be scared to make it hurt a little…whats the worst that could happen?!? 🙂
A. Bench 125#
B. 85#
C. Done. I made it work with a broom stick and plates :), and I only have one kb so I did 45sec each arm @40#
D. DL @200#
E. Round 1- 7:00min (DU 100-20/WB 25-10-10-15/ T2B 15-10-9-6/ TH 10-10)
Round 2 – 8:33min (DU 120/ WB 20-15-12-13/ T2B 15-10-5-6-4 / TH 10-10)
Good condition wod 🙂
Note: I only have a 20# WB but my target is shorter bc I am in my basement
Strength A & Some hand stand holds.
You should add at least 10 more reps then right? 🙂
You mean on top of a heavier WB? or whenever the workout has 20# WB ?
When you have to throw to a lower target…I’m just playing 🙂
Ohhhh ????? uff ! ?
A 140kg
B 80kg
C bamboo bar + kb’s 20kg
Done
D 130kg
Focus on pushing the knees back and hamstring engagement
E 5:31
Wb’s sets of 12 x5 short break
Ttb choose to do 10/10/10/10 as i came down jump back up again
Came of the ttb really good and picked up the db
Db thruster unb
5:42
Kept the wb’s 12×5
Ttb 15/10/8/7 felt directly the first 15 were a too big of a set. Taxing on my midline
Picked up the db directly
Db 10/10
Even with the extra breaks you were still only 11 seconds off of your first. Must ave kept the transitions tight. Nice work!
As tight as possible
AM Session:
Every 4 minutes, for 40 minutes (10 sets) for times:
25/18 Calorie Assault Run
10 Burpee Pull-Ups
1 – 3:06
2 – 2:52
3 – 2:51
4 – 2:49
5 – 2:45
6 – 2:52
7 – 3:01
8 – 3:08
9 – 3:14
10 – 2:59
Avg – 2:58
Runs approx. 1:30-1:40 (~350 meters) @ 1100-1200 watts
Slower runs were 1:40-1:50 @ 1000-1100 watts
After the 6th set I remember thinking that I was in trouble because I could feel myself fading. This was one of those pieces that I wished was only 8 sets lol
The extra two sets are character building, you finished strong in that last set!
Forgot to post this part:
Used the runner instead of the bike today because I plan on biking in the afternoon and its been a while since I ran actually. Scaled the cals back from 30 to 25 to make sure I could keep the runs between 1:30 and 1:45 which was probably a good idea
A.
83 kg
B.
55 kg
C.
PVC 16 kg 2 kB
2×24 kg (60”)
D.
6’44”
120 DU
40-20 WB
15-13-12 Ttbar
12-8 Thruster
8’08”
120
30-18-12
15-11-8-6
13-7
In the afternoon Row
Big drop off dude!! I’d like to see these within 30 seconds of each other. Shorten those transitions and be more discipline in starting ??
I struggled a lot on the second set of Ttbar
A) 85kg
B) 60kg
C) ok
D) 115kg
E) 5’27” and 7’33”
First round: du unbroken, wallball 50/10, ttb unbroken, DB thrusters unbroken.
Second round: du unbroken, wallball 25/15/12/8, ttb 25/10/5, DB thrusters 12/8
Solid push in the first set Giulio! Things fell a part a little in the second set??
Second part was hard, wallball was not easy for the breath. The real problem was in my head…
Assault bike conditioning.
10 sets 2 min work 2 min rest nosebreathing.
Cals
19-40-60-80-98-118-138-158-177-198
Hr after work
135-140-140-142-142-145-150-142-145-148
Hr after rest
70-95-95-90-97-95-109-97-86-80
Higher work hr today, rest was plenty and recovery was good.
Primary session tonight
? ? Solid start to the day!