Primary Strength Session
A.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat
B.
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 90%
Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.
Primary Conditioning Session
A.
Five sets for times of:
20 Calories of Assault Bike
10 Deadlifts (315/225 lbs)
7 Muscle-Ups
20 Calories of Assault Bike
Rest 4 minutes
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.
Strongman Training Option
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)
followed by…
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…
Three sets of:
Supinated-Grip Barbell Rows x 10 reps
Rest 15 seconds
Ab-Wheel Rollouts x 15 reps
Rest 60 seconds
followed by…
Viking Sloth Press x 8-10 alternating reps
Rest as needed
Strongman Conditioning Session
A.
Build to today’s Max Weight
100-Foot Yoke Carry
B.
Build to today’s Max Weight
100-Foot Farmer’s Carry
(turn at the 50-foot mark)
C.
Two sets of:
100-Foot Reverse Sled Drags
(hold the handle with only one arm, and immediately drag the sled back holding with the other)
Rest 2 minutes
D.
Every minute, on the minute…
120-Foot Prowler Sprints
All sets should be done ALL OUT, with the first set taking under 12 seconds, but more than 10 seconds. Adjust the weight accordingly. The EMOM stops when it takes you over 15 sec to complete the 120′ distance.
Running Endurance Option
A.
Warm-Up
Run 400 Meters @ 50% effort
2 Minutes of Stretching
Run 400 Meters @ 60% effort
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Foot Tapping
Falling Into Wall Drill
Followed by…
Run 3 sets of suicide sprints increasing your intensity with each one. Run out 10 meters and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
For completion:
4 minutes of Running
Rest 1 minute
3 minutes of Running
Rest 1 minute
Beginner:
Three sets
Intermediate: Four sets
Advanced: Five sets
Please post your distance covered to the comments.
D.
Cool Down
5 Minute Jog
10 Minute Static Stretching (Focus on Low Back, Hamstrings, Hips)
Strength
A. 180kg
B. Emom done at 166kg
Conditioning
A. 3:39/3:46/3:49/3:46/3:37 rxd
All MU unbroken, DL 5/5
Strongman warmups done
Saturday: A. I was taking a look back at the cycling when I built the most strength last year and I am going to start doing that for additional volume and sub maximal weights for now until I can get my legs back. Four sets of: Back Squat x 5.5.5.5 (rest 30 seconds between clusters of 5 reps) Rest 3 minutes between sets Did at 175- was at 225 last year at this time, but it’s a start! Worked on some peg board work and then did the team WOD, mostly body weight movements and sprint partner workouts. Took the… Read more »
A really short session from the program today. After I took part in a team-competition that was arranged at the box for all member. A fun day with lots of events!
Primary Strength Session
A. Build to 90-95% of your 1-RM Back Squat: 105kg
B. Did yesterdays Power Snatch Barbell Cycling
4 sets with 5 reps @ 65-75%: 47,5-50-52,5-55kg
Endurance on a ski erg just to get me moving again
944-695
931-678
932-703
987-674
960-801
Strongman Conditioning Session
A. 100-Foot Yoke Carry: 305pounds
B.100-Foot Farmer’s Carry: farmer +110# each arm
C. 100-Foot Reverse Sled Drags: sled +40#
D. Every minute, on the minute
120-Foot Prowler Sprints
I got stocked in min 16
Strength
A. Squat upto 200kg
B. Squat 2 reps EMOM for 6 min – 190kg. This was hard!
Conditioning
A. Subbed AB for rower as calorie counter broken. All sets between 3:04 and 3:24 and all unbroken. Recent Pec/ bicep insertion injury flared up later in sets in dip portion of MU.
Gymnastics/ additional
A. From comp blog – every 3 min for 12 min complete
250m row, 20DU, 50ft handstand walk.
B. 3 sets@ 7.5kg
20 DB skull crusher
20 DB Tate press
20 DB floor press
Primary Strength
A. Back squat 90-95%
Up to 255# (95%)
B. 6×2@90% (240#)
Conditioning
Only did 3 rounds and rested 5 minutes
5:50/6:25/6:04
MU 5/2, 4/3, 5/2
DL 4/3/3 every time
The first round left me feeling demoralized and questioning life decisions, but I made myself do 2 more. I’m having a really hard time pushing through this stuff on my own.
Don’t let that assault bike beat you Casey!
Typically on the air by I was averaging maybe 75-80 RPMs and always noticed that I was last on the bike workouts on the blog today I went all out for the first time and I was able to do 90+ but of course I died out after two sets.
I also feel like this is the only trie exercise that is a sprint and all out. although I got hit in the face today I can definitely see how it’s going to benefit me in the future and I’m really looking forward to it
Squats up to 347, ugly. I think I need to drop my max squat
Emom at 317 done
Conditioning as I quit after two rounds because I was canned from actually going all out on the bike for the first time I had a little bit more emotion going into it because this past week and I lost the podium because of the assault bike so notetaking and I will prepare better next time I did complete two rounds of at 3:53 and 333
Don’t let that Assault Bike defeat you! I felt the same after one round but @disqus_Sbg4xSFxur:disqus pushed me through. felt terrible at the time but it was worth it in the end…I think 🙂
A. Built to 335. Failed 355 twice. Pretty close both times
B. 335 for all. Not bad. Felt better and I did more reps.
A. 3:26/3:44/4:09/4:09/3:39. I’m gonna say this for everyone that’s thinking it. That was awful, but I am now better for that. Thank you ?
Always a great push! Nice work!
S1
Did the running and strict hspu from yesterday
21 – 15/6
15 – 10/5
9 – unbroken
Super happy about this.
S2
Back Squat up to 455
EMOM doubles at 415
Conditioning
2:49
3:03
3:31
3:39
3:29
This was absolutely miserable. My head hurts. My stomach hurts. Really hard to push the last 20 calories
I’m there with you! Those are some great times! Good work dude!
Morning session : worked on my Squat Snatch
Afternoon : Conditionning as Rx
– 3min 30
– 3min 28
– 3min 41
– 4min 30
– 3min 53
Hamstrings are dead…
What happened to that 4th set?!
I do not know… it was hard to find my breath in this round… I had to break a lot MUs (3-2-2). I know I can do better 🙂
Session 1
Back Squat = 475 x 1
Back Squat 6:00 EMOM = 425x2x3, 405x2x3
AB/Deadlift/Bar MU(Banded)/AB Metcon = 6:19, 5:52, 6:06, 5:30, 5:27
A) back squat up to 235
B) backsquat x2 all at 225
Class parter wod at gym where I am visiting:
20 min amrap
1000k Row
50 db snatch at 30#
40 box jumps
30 abmat situps
20 burpees
2+row and one db snatch
**I worked out yesterday I promise 🙂 Just forgot to comment with it. Back was still super lit up yesterday so I scaled some things/changed some movements to keep myself in more of an upright position. Today’s stuff A. Back Squats -worked up to 425 -385 x 2 EMOTM x6 B. 5 Sets- AB, DLs, MU, AB 1- 3:32 2- 3:45 3- 4:15 4- 4:15 5- 4:17 **LOL I feel sooooo fat, bloated, sloppy etc from thanksgiving/ the day after TG I actually had to break up the first set of MUs. A needed break, happy to be getting back… Read more »
Haha nice work dude! Hope you had a good Thanksgiving!
Strength
Back squats
Up to 335
Then 320 x 2 x 3
Conditioning
3:46
4:00
4:14
4:02
4:19
All Deadlifts 6/4
All MU unbroken
Just realized I did 2 reps every 2 minutes on the squats! Whoops!!
We forgive you 🙂
Primary strength:
A) up to 405
B) 6×2@390. Failed last rep of 6th minute!
Strength work from yesterday
A. Clean n jerk up to 245#, hard to get going early
B. Snatch cycling: 125/135/135/145
-all unbroken, love the cycling work
C. Worked up to 235#, almost got 245#
Today’s strength
A. 355#
B. Did 6×2 at 335#, wasn’t feeling the emom
Conditioning
A.
Can I sub chest to bars instead of MU’s? I didn’t get to do yesterday’s workout and I wanna some in
Sure…20 reps 🙂