Primary Training Session
A.
Every two minutes, for 20 minutes:
Clean x 1 rep
Loads per set (by %) – 65, 75, 80, 85, 90, 90+, 95, 95+, 101+, 101+
B.
For time:
Run 1200 Meters
20 Back Squats (275/185 lbs)
100-Foot Handstand Walk
Run 800 Meters
20 Front Squats (225/155 lbs)
100-Foot Handstand Walk
Run 400 Meters
20 Overhead Squats (185/125 lbs)
100-Foot Handstand Walk
*Barbell can be taken from the rack ONLY for back squats.
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
Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two.
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)
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
followed by…
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Strongman Conditioning Session
Work your way to new max weights this week.
A.
Build to today’s max effort 50-Foot Yoke Carry
B.
Build to today’s max effort 50-Foot Farmer’s Carry
C.
Build to today’s max effort 100-Foot Sled Drag – you can only stop once
D.
Build to today’s max effort 100-Foot Harnessed Sled Drag – you can only stop once
Running Endurance Option
A.
Warm-Up
Run 3 minutes @ 50-60%
Followed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Two sets of:
20 second sprint @ 60% effort
Rest 30 seconds
20 second sprint @ 70% effort
Rest 30 seconds
20 second sprint @ 80% effort
C.
Beginner:
Every 8 minutes, for 24 minutes, complete (three sets):
1200 Meter Run
Intermediate:
Every 8 minutes, for 32 minutes, complete (four sets):
1200 Meter Run
Advanced:
Every 8 minutes, for 40 minutes, complete (five sets)
1200 Meter Run
D.
Cool Down
400 Meter Jog
15 Minutes of Static Stretching (Focus on balls of your feet with lacrosse ball, Achilles, low back and shoulders)
Primary
A. Clean up to 142.5kg, 2.5kg PR!!
B. 30:28 rxd
Had a fun little partner comp… very low volume and light weights… so used Saturday as my active recover day. Didn’t wreck me like last weekends comp; Sunday night A.Every two minutes, for 20 minutes: Clean x 1 rep- old 1RM was 215, built to 195 and failed 200 about ten times before I called it quits. Frustrated. B. This probably would have been my favorite workout last year =) Funny how injuries change things. For time: 29:34- Ran inside on a regular treadmill… below zero and blowing snow outside… kept 1200 between 7.0-7.5mph, 800 was 6.7-7.3mph, 400 was 7.2-7.5,… Read more »
A) Clean up to 325
Metcon:
26:55 Workout was definitely not my jam. Glad I got to work on my weakness of lots of heavy squats
Feeling pretty beat up this morning, which I figured is to be expected first week on a new program.
Clean: hit 310, missed 315 twice. 325 is my max so not too far off.
Conditioning: 36:43 had to dig deep for this one, loved it!
Session two kinda got out of hand… came in to do aerobic session on ski erg: E8MOM 24 1200m went 4:32-4:20.9 (ow)-4:42 owner was doing his OPEX programming and I didn’t snatch on tuesday so decided to jump in… 12 min amrap 2 rounds of nate (did shspu to 2″ deficit) 6 db snatch 70 lb (left shoulder felt good doing these) 4+2 at 15:00 111 cal row *emom 5 ttb 9:42 at 30:00 11-9-7-5 snatch (115-155-205-225) burpee over the barbell 11:41? Did the 5 snatches at 225 in like a minute. pretty happy to motor through 225 in metcons… Read more »
Rest and study day I hope 🙂
me too haha
Good evening! One session again today…after a libg day of work and some mishaps i managed to get in the box at 8.30pm and left there at 10.15pm (perfect Saturday night!) ? Anyway!! Cleans…worked up at percentage to a 1kg PR 87kg! So happy as it’s first time I have squat cleaned since mid Oct and no pain! ? Workout.. the 29 minute mark (forgot to write down specific time when I left!) It was tricky as was pissing it down outside which made it interesting ? Obviously that’s all I had time for this evening. Over the moon with… Read more »
“Pissing it down outside” is being added to my vocabulary now haha nice work!
? glad I could help!!! Thanks jake!
Haha! Very British term that one!! ?
3rd Sesh;
A. Deadlift (5-3-1 wk 1 %s)
-5 reps at 365 (65%)
-5 reps at 405 (75%)
-9 reps at 455 (85%)
B. Farmer’s Carry 50ft. for max load;
-worked up to 225 per handle (450 total)
C. 3 Sets of;
-6 Goodmornings + 12 alt. Rev Lunges (135)
*LOVE this complex, but my back was getting fatigued by this pint so kept it really light and just pumped the ole backside.
Clean
65%✅ 75%✅ 80%✅ 85%✅ 90%✅ 90%✅ 95%✅ 95%✅ 101%✖️ 101%✖️
CONDITIONIG B. For time: 33:46 RX
Four rounds of: @5pound dumbbell each hand
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Max effort 50-Foot Yoke Carry: 335pound
Clean
Hit 305 pretty easy
Went for 315, caught it 4 times couldn’t stand it up, video is posted… I got really pissed about that, my front squat is way heavier but its so different standing up a clean… no pr today I think I can even pull under more than that… just can’t stand up…
Wod
38:07 was shooting for under 30 and was on track til I picked up the 185 ohs… that was tough sets of 3 the whole way through until the last 2. I have gotten way better at those but still room to improve
Metcon was slow and tough ?
Back squats felt fine. Couldn’t breath in front squat.
20 shspu every round instead of hsw because I had to do this in garage.
Running felt fine but it was the weights that felt heavy.
Metcons have been hit or miss on how they have been feeling. Some are great and some I can’t breath and I just feel like straight shit. ??? Feeling discouraged after this workout!! I have gotten so strong but I also want to feel good during conditioning pieces.
Don’t worry, open prep cycle on the way… it will come full circle I’m sure
For real? Cmon you PRd your clean this morning! Plenty of conditioning to come.
Oh and for the record the day you tell me a conditioning piece is easy I’ll let you know you didn’t go hard enough ??
?? Haha you are so right. Trusting the process! I have to admit I have loved getting strong as hell!!
I’ve been trying to build an engine all year and now i just get that “i can’t breathe” feeling on a regular basis haha
Alyssa you are a great athlete and just think now you are strong…building the engine with be the last piece to fit in the puzzle. Invictus will have you ready for the open I’m sure! Xx
Yes that is such a good way to put it! That puzzle piece is coming soon enough. We will be dying wishing we weren’t conditioning as much haha. Trust the process!!
Exactly! I wouldnt want to be under anyone else’s watch going into the open! They prepared us so well this year! Can’t wait to see how good we feel going into ope 2017!!!
Yes!! ??????
Primary Training Session
A. Clean x 1 rep: 56-65-70-75-78,5-80-82,5-85-88,5(+1kgPR!)-90kg PR!!!
Continued with powercleans: 90-95kg (two failed attempts at 100kg)
B. 31:00
Had to break up the squats a lot. Heavy weights for me. (Backsquats: 7+6+4+3 Frontsquats: 6+5+5+4 OHS: 10+6+4)
Awesome week of work Caroline!!!
Thank you Tino!!
Cleans up to 267, 7 more than last time we tested. Went for lifetime pr at 276 and failed
Felt slow during this
29:45
Back squats 235 8,6,6
Front squats 195 5’s
Power snatches 135 couldn’t OHS today
Strongman done
Nice work dude! Getting closer to 300!
345 clean.
Conditioning
22:24
Raining hard today but fun training session
Running;
-SO as I mentioned in my previous comment it’s starting to get really cold he in WI. I am going to keep running bc it REALLY helps my MetCons and conditioning, but I can’t be standing around between sets freezing solid. Unfortunately, this means I’ll have to deviate a bit from the program (sorry) and so a straight distance run each time.
-I can do 400M repeats if I’m at the gym so I’ll try to do a version of that once a week and do a LSD 1-2x per week
-today’s run- 25 minutes in aerobic pathway
Sounds good buddy. Glad you’re making the adjustments to keep up your training and doing what works best for you.
– Clean 145kg/320lbs –> +5kg PR
– an other WOD with 2 friends with DUs, front squat, t2b, HSW. Felt very good !
So happy to come at Invictus next week ! Warning ! Frenchies are coming !!!
Great work!! It will be fun to have you in town!
Clean 140kg (5kg pr!)
Did modified wod
3rounds
1000m ski erg
15 deadlift 120kg
100-foot hsw
27.45
Congrats on the PR!!!
A) 345 clean then missed 357×3 I have 0 problem getting under it, my legs are just weak.
B) did an EMOM instead
Min 1: 15 strict ring dip
Min 2: 15 bar facing burpee
Min 3: 15 calories bike
Min 4: 15 GHD sit ups.
Tino, I am in garage and no room for hsw. Was going to sub shspu each time. How many each set you think?
A. Hit 240 for a 10# PR!! Added 15 pounds to my clean in the last 3 months….more than in the last 3 years! This stuff is working! 🙂
B. 26:11. Handstand walks and back squats unbroken. Front squats and OHS in two sets.
Congrats on the PR!!
session one
strongman openers
clean stalled out after hitting 305. failed at 315 320 and 330 haha weight felt decent hips were just tight so couldn’t catch anything on my heels
changed to a partner wod and worked on competition movements
3k row (switch every 250)
20 dball to shoulder 150 (switch every 5)
200′ hsw (switch every 50′ ub)
2k row
20 rope climbs
200′ hsw
1k row
20 parallete hspu
200′ hsw
35:35