Did you post a planned progression for this circuit work?
Thursday 12.2.21 Legs
EMOM Strength Circuit
6 rounds of 6 (18 min)
A1. Broad jump
A2. Snatch deadlift: 225 lb
A3. Power snatch: 105 lb
EMOM assistance circuit
4 rounds of 10 (12 min)
B1. Zercher squat: 165 lb
B2. BB hip thrust: 225 lb
B3. KB swing: 50 lb AMRAP 30 sec
EMOM accessory circuit
4 rounds of 15 (12 min)
C1. Seated calf raise
C2. Hip abductions
C3. Hip adductions
2 Likes
Not really. Im just adding 10 lb every wave.
What do you consider to be a wave?
I was asking more along the lines of how you decided to structure things between workouts. I recall you writing elsewhere that you like to plan your training out and progress accordingly.
So I was more asking how you’ve done that now with the circuit format.
Friday 12.3.21 Bis/tris
EMOM Strength Circuit
6 rounds of 6 each (18 min)
A1. Band pressdowns: AMRAP 15 sec
A2. Close-grip bench press: 205 lb
A3. Chin-up: +20 lb
EMOM Assistance Circuit
3 rounds of 12 (12 min)
B1. Close-grip JM press: 115 lb
B2. EZ bar preacher curl: 50 lb
B3. Dip
B4. Rope hammer curl
EMOM Accessory circuit
6 rounds of 15 (12 min to pump city)
C1. Rope pressdown
C2. Machine preacher curl
2 Likes
Sunday 12.5.21: Delts/Traps
EMOM Strength Circuit
7 rounds of 5 each (21 min)
A1. Med ball push press throw: 20 lb
A2. Push press: 165 lb
A3. Snatch high pull: 200 lb
EMOM Assistance Circuit
5 rounds of 8 (20 min)
B1. Snatch-grip BTN press: 95 lb
B2. Snatch-grip upright row: 135 lb
B3. Lu raises: 15 lb plates
B4. Battle ropes, alternating arms (25 sec)
Accessory pump
C. Band pullaparts: 1 set of 50
2 Likes
A wave looks like this. I’ve been adding 20 lbs between weeks on bench, front squat, and snatch deadlifts and 10 lbs on push press.
wk1: 6 rounds of 6
wk2: 7 rounds of 5
wk3: 8 rounds of 4
wk4: 10 rounds of 3
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Just jumped in here. Pretty fun-looking setup you’re doing!
Dude, it’s so much fun. The workouts kick my ass, but I’m feeling so much more energized and get excited to go to the gym everyday. The loads are right in the strength-skill region with lots of sets so I feel like every week my mastery of the each movement is improving as well. I definitely recommend it if you’re ever feeling in a rut and want to give your work capacity an overdue bump.
2 Likes
I do love doing these types of circuits. I keep taking a shot at the Alsruhe stuff because I have trouble planning it through myself. The only drawback is how hard they are to do in regular gyms. I typically go early, so that’s an advantage, but I still have to do some actual thinking (not my strong point) to not get disrupted. To your point, though, my work capacity absolutely needs a kick, and it’s just fun to feel athletic.
Krypteia might use less equipment. Dumbbells (or KBs), a barbell, and something to do chin-ups/pull-ups/dips from. Far less variety though.
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Is that the Wendler one? I’m quite sure I’m overthinking it. Right now, for example, I’ll do some squats, and then jump and do a plank right there at the rack. It gets the circuit piece through, but also 2/3 of it are movements I wouldn’t be putting that many reps into otherwise.
Anyway, not trying to make this about me. I like what @jskrabac has going on here though.
It is, yeah, sorry @jskrabac for the derail mm
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Yeah man, how dare you talk about circuit training in my log primarily about circuit training… 
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Do you have “rules” for what you put together?
I’m not sure I understand your question. Are you referring to my training in general or just the crossfit inspired workouts I’m doing atm? What do you mean by rule?
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Sorry. I meant what you’re doing at the moment. Like I see you have a relatively typical body part split, and it looks like your main movement is sandwiched between an explosive body weight movement and maybe a faster barbell move. After that maybe it’s just whatever assistance you feel like? I guess I was just curious if you had a specific “this is what’s happening today” set in stone. I’ve been very impressed with how meticulously you can track diet, I think is the genesis of my question.
I’m not sure if that ramble made anymore sense!
Oh, yeah that makes sense now.
Main strength circuit will always be structured:
A1. Explosive (speed-strength)
A2. Primary pressing movement
A3. Pull and/or strength-speed movement (sometimes both like snatch high pull or power cleans)
Assistance circuit will typically be 3-4 movements, usually 1 or 2 compound that is some variation of the main movement. I always like to do a squat variation after deadlifts though. I’ll throw in conditioning here too sometimes like timed battle ropes or KB swings.
Accessory is where I’ll throw in bodybuilding type stuff. I shoot for 42 min of total work every day though.
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Kind of like a play on Thibs’ old superhero complexes?
Monday 12.6.21: Legs
EMOM Strength Circuit
7 rounds of 5 (21 min)
A1. Box jump
A2. Front squat: 225 lb
A3. Power clean: 155 lb
EMOM assistance circuit
6 rounds of 6 (12 min)
B1. 1 1/4 front squat: 135 lb
B2. Sled push: ~50 ft w/ 180 lb
Holy crap this was deceptively hard! I thought I was being super conservative too using ~40% of my 1RM.
EMOM accessory
4 rounds of 12 (12 min)
C1. Seated leg curl
C2. Seated leg extension
C3. Cable pull-through
2 Likes