90 - March 22
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Monday March 22 DAILY FOCUS: - Give yourself a chance to build in the DL by starting with a moderate weight. Keep control even when it gets heavier, no bouncing. -Unless you can go Unbroken on "Amanda" singles are likely your best bet on the Snatch. You get to dictate how much time you need between reps. -You don't need to push super hard, but try to keep each round to sub 3 minutes. Otherwise, scale the volume. Warm Up Min 0-10 1000m Row 20 Russian KB Swings 100' Lunge Steps :90 Jump Rope Singles Get Strong Min 20-32 Deadlift EMOM 12 3 Reps @ 70%+ Build across sets Get Fit Min 46-58 For Time 11 Squat Snatch 135/95 100 Double Unders 9 Squat Snatch 100 Double Unders 7 Squat Snatch 100 Double Unders 5 Squat Snatch 12 Min Cap Quality Time Min 75-90 5 Rounds 200m Run 15 GHD Sit Ups 30' HS Walk 15 Min Cap Competitor Extra 1 Hang Power Clean (above knee) + Hang Power Clean (below knee) in 12:00 Establish a 1RM of the Complex Competitor Extra 2 Air Bike Calories For Time 20-18-16-14-12-10 Rest :90 between sets |
Tuesday March 23 DAILY FOCUS: -Which ever style currently gets the most weight over your head, that's the style you'll use today. Use blocks if you can. -If you don't have at least :30 rest after the first round, you have bit off more than you can chew! Make a quick volume adjustment for further rounds -This is actually a timed weightlifting piece. We want heavy sets of 5 each round. The run is your pacer, and if it ends up being a few seconds beyond 1:00, no big deal. Warm Up Min 0-9 5:00 Bike 20 S-Arm DB OH Lunge Steps (10/arm) 15 HSPU 15 V-Ups Get Powerful Min 19-34 Jerk 15:00 to establish a 1RM Choose the Jerk style you prefer Get Fit Min 48-68 Every 4:00 for 20:00 20/12 Calories on AAB or Echo 15 Toes to Bar 10 Burpee Box Jump Overs 24/20" Finisher Min 80-90 EMOM 10 200m Run 5 Hang Power Cleans Build weight across sets Alternate Movement OTM Competitor Extra 1 Front Squat 5x5 @ 80%+ Competitor Extra 2 Ski 20:00 for distance |
Wednesday March 24 DAILY FOCUS: - Hang should stay above the knee. Build gradually during the EMOM, then take your big shots during the 2:00 windows. -This piece should allow you to keep moving. Hopefully only 2 sets (or less) are needed on the Squat movements. Settle into a comfortable pace on both the Run and Row. -Grippy, fast finisher. You know what to do... and if you don't. Go UB on Deads, and if you need to break the Pull Ups, that's okay. Warm Up Min 0-8 800m Run 50' HS Walk 10 OHS 45/35 10 Snatch Balance 10 Hang Power Snatch Get Powerful Min 22-34 Hang Power Snatch EMOM 8 3 Heavy Reps Every 2:00 for 4:00 3 Heavier Reps Get Fit Min 50-72 3 Rounds 400m Run 20 Overhead Squats 75/55 500m Row 30 Wallballs 20/14 22 Min Cap Finisher Min 84-90 21-15-9 Deadlift 155/105 Chest to Bar 6 Min Cap Competitor Extra 1 Good Mornings 3x20 95/65 (or less) Competitor Extra 2 Row 15/12 Calories x 10 Rest :60 |
Friday March 26 DAILY FOCUS: - On Thursdays, once the Open Workout is released, we will create the warm up and extras for each of our programs. Check our IG (@jumpshiptraining) before doing the workout on Friday! The programming will be updated in the TH app before Friday. Warm Up Min TBA Get Strong TBA Open WOD 21.3 |
Saturday March 27 DAILY FOCUS: - Use a vest or hang weights from a belt. A SMALL kip is acceptable to get it done. -Try to go unbroken and use the transitions to recover from movement to movement. -If 50 BMU sounds crazy, you can either ride to the cap, or shoot for a much lower total number of Bar Muscle Up reps to complete Warm Up Min 0-10 50/40 Calorie Bike 20 Push Ups 20 Kipping Pull Ups 20 Kipping Dips Get Strong Min 18-38 6:00 to establish 1RM Weighted Pull Up Rest 1:00 6:00 to establish Max Deficit Strict HSPU Rest 1:00 6:00 to establish 1RM Weighted Dip Get Fit Min 50-68 10-1 Front Squat 165/110 HSPU Bar Facing Burpees 18 Min Cap Finisher Min 78-90 For Time 50 Bar Muscle Ups Each break complete: 10 Push Press 135/95 16 Alternating Pistols 12 Min Cap Competitor Extra 1 Back Rack (Rear Foot Elevated) S-Leg Squat 4x16 (8/side) Increase weight each set Competitor Extra 2 C2 Bike Erg 3 Rounds 5:00 on 2:00 off For Distance Hold over 85/50 RPM |