Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
B.
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds x 8 reps
Followed by…
Every 2 minutes, for 6 minutes (three sets):
Jump into Split
x 4 reps each leg
C.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 65-70%
Followed by…
Every 2 minutes, for 16-20 minutes (8-10 sets):
Clean x 1 rep
*Build to today’s heavy.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps @ 105%
D.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
Rest 2 minutes between sets
Primary Conditioning Session
A.
Three sets not for time of:
20 GHD Sit-Ups
100-Foot Sandbag Carry (Heavy)
7 Muscle-Ups
100-Foot Sandbag Carry (Heavy)
B.
Two sets for max meters:
12 Minutes of Rowing
Rest 6 minutes
Compare your results to January 1, 2018.
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.
Strength Accessory Option
A.
Every minute on the minute for 6 minutes:
5 Box Jumps (Step Down)
10 second Assault Bike Sprint
Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.
B.
Three sets of:
Death March x 20 Steps @ 2011
Immediately followed by. . .
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest as needed
C.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
Running Endurance Option
Run 4 Miles @ 80% of 1-Mile PR Pace
A. Did PT work
B. Weighted bj w/ 7.5# to 20”
Double leg bounds done, jump into split done
C. HC + C: 110/115/120
Clean: 125/130/135/140/145/150/155/160/165/170
Matched my all time PR – went for 175 but got buried…major mental block
Clean pulls: 180
D. Back squat:
8@143/6@154/4@165/3@176/2@187
3 rounds not for time, done. SO FUN!
Used a 70# d-ball – one of those pushing into your stomach for 100ft is no bueno
Muscle ups in 3/2/2
12min row: 1,852m
Rest 6min
12 min row: 1,834m
Solid start to the week Kalynne, now just to get that mind right when you approach 170lb. https://www.instagram.com/p/BeGYhANFPEM/?hl=en&taken-by=jaredenderton
A: with 16 kg KB
B: with 2 16 kg KB
C: up to 110 kg… failed my 1RM 115kg, but only attended it once.
D: 110 to 145kg
A: with 30kg sandbag on my back and did 7 Pullups 7 Dips instead of MU
and because i didnt have alot of time left to workout i did 2x 2000m row for time… stayed under 08:00 both times… had a 2,5 min rest inbetween
AM D. Back Squat *Set 1 – 8 reps @ 65% of 1-RM *Set 2 – 6 reps @ 70% *Set 3 – 4 reps @ 75% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% Rest 2 minutes between sets Strength Accessory Option PM Primary Strength Session A. Done B.Done C. Every 2 minutes, for 6 minutes (3 sets): Hang Clean + Clean @ 210 Followed by… Every 2 minutes, for 16-20 minutes (8-10 sets): Clean x 1 rep *302 PR ? Followed by… Every 2 minutes, for 6 minutes (3 sets): Clean Pulls… Read more »
Primary Strength
B. Done
C. Hang clean + clean 90/100/110kg
Clean upto 135kg
D. Back squats
8@110kg
6@120kg
4@130kg
3@140kg
2@150kg
Conditioning
A. Done, 65kg dball
Strength
B1. 225
2. 245,260,275,290,305,315,325,335,345 +5lbs pr
C. 295,320,345,365,390
Conditioning
A. Done
B. 3038m, 3039m
Yeah Tyler! Congrats on the PR!!
Running endurance
31:50
Primary
A. Done
B. Done
C. 235/255/255
275/295/315/325/330/335f/340Fx2(felt heavy)
Pulls done at 365
D. Off 475.
Conditioning
A. Done. Didn’t even set a timer.
B. 3188, 3227 (4 minutes Rest)
A. Done
B. Done
C. Worked up to 275# with 1 miss at 275#, missed 285 on last set. Would have been a Pr at 285
D. Worked up to 345# no misses
Primary conditioning
A. 150# carry, ub on mups(love how these are feeling)
B. 2873cals/2822cals
Running done. 8:31avg 0:30 higher than 80%
Solid day of lifting Kenneth!
I’ve been getting sharp pain on weighted squats, in my right groin. Took last week off. May have to get checked out
A. Done.
B. Done.
C. 210
C1. 235×2, 245, 255, 265, 275, 285×2
C2. Done.
CondiConditioning.
A. Done all ub.
B. Done forfot to record meters
Is it not feeling any better? Best to be safe and get it checked!
Followed Comp today.
Been sick and felt a bit weak and not confident but did okay nonetheless.
1rm c&j for the day 275lbs. (93%)
1rm backsquat for the day 365lbs. (95%)
Then 3 (somewhat conversational pace) rounds of:
20 ghd
100ft sandbag (125)
7 muscle ups
100ft sandbag
I am still struggling over here with the flu lingering. Finally out the house.
I was able to clean 345
And back squat way lower than my %s. Then I was done.
I wanted to work my muscle ups but zero left to give. Clients and back home.
Feel ya homie on the sickness.
This is terrible. I haven’t been sick since I was a child. I didn’t move for a week. And I’m still not 100%. How long does this last ???
Hope it clears soon buddy. Stay on top of your hydration and hammer some Vit D, and C. Olive leaf and echinacea also works well
Thank you. Haven’t heard of the last 2. I’m getting them now.
A) done
B) done
C) 195
Hit 305 for my clean!!! This a PR felt really good then got weird and threw 315 on and sat in the bottom just had the elbows collaps
D) 295, 315, 335, 355, 380 these all felt really good
Did the row portion of the conditioning
3164m then 3111 the second one put me in a dark place
Yeah Jordan!!!! Awesome work in the clean PR!! You’re hard work seems to be paying off ??
A. Done
B. Used 2 vest. Total of 50# on a 24” box
C. 135 for hang and full.
Worked cleans up to 205 but couldn’t stand it up.
Clean pulls at 205 since my arm was tender from the fail.
D. 170/180/195/210/220 these were super smooth today.
Conditioning
A. Done with jumping MU’s and crammed another full bag into my sandbag. Got it up to 75#.
B. 3130 and 3098. Came out hard in the first 500m of the first set. Not as hard in the first 500m of the second. Lesson learned.
Back later for extras.
Primary strength A) done B) done C) 195/205/210 225/235/245/250/255/260/265/270 probably could’ve gone a little heavier (5-10lbs) but called it there I felt tired doing this (waking up at 330am sucks) and didn’t want to do anything to hurt myself before the open. Clean pulls done at 315. Trying to build more speed each time we do these D) 240/250/265/285/305 Strength accessory A) done to a 24” box tried to land as softly as I could and to be as explosive as I could B) done used 40s for marches C) done After about an hour or so break… Primary conditioning… Read more »
Those early wake up calls will definitely have an effect but you seem to be managing it well. Continue to control what you can control!
Thanks Tino I appreciate that! Will do ??
Session 1- primary strength – done clean up to 185#, heaviest I’ve went in over 4 months due to an injury! Happy with that Squats felt good as well! Session 2- Conditioning- A. NFT I used 150# Ball/bag… it’s kinda a hybrid ha- felt like I was walking through this but I guess that’s the point? B. Tied @ 2900 m both times pace at 2:04.1 both times. Crazy! I need to look back on the rower for splits and all that for my own record. Strength accessory- completed Is it normal to feel like I’m just checking work off… Read more »
You shouldn’t just be checking things off if you’re loading correctly and following the tempo.
Training shouldn’t feel to crazy this week. We want you feeling awesome going into the Open!
Cleans up to 265. Still a little beat up from my competition Sat. Not to bad though consistently hitting this number
Pulls 3×2 @315 felt good
Back squat 285,315,335,355,385 felt good
Conditioning 3Rounds
20 GHDSU
Front rack walk with barbell 100 ft 255
7 mU
100 front walk walk 255
Conditioning b
3141, 3007
SAO
Take it easy this week and adjust accordingly. You want to go into Fridays Open workout feeling 100%!
– warm uo done
– heavy clean ok until 140k.
– back squat easy
– condo 1 with MU : done
– rowing condo : 3345m and 3304m
Getting your body ready for the Open ?
For sure !
Strength:
1) done
2) vest + 85cm/ done
3) hang + clean @ 80
clean 90 to 130 (5 kg PR) no misses
Pulls @ 136,5
4) Back squat : 8×110,5/ 6×119/4×127,5/3×136/2×144,5
Conditioning:
1) done ub with 150lbs bag
2) 3023 (1’59)/ 3018 (1’59.2)
Hang clean + clean: 225-235-245
Cleans: 255-265-275-285-295-305-315-325-330(f)
Backsquats done
3×20 hip extensions
I’ve never seen you fail before…
6’2″ 198#
A. Done
B. Done
C. @165-175# Then, built up to 245# (1RM is at 250) I ran out of time and moved onto D.
D. all reps from 360 1RM
Conditioning
A. Done, Heaviest SB I have only goes to 100#, might have to tie bands to multiple bags here.
going to romwod and hit B and accessory in the PM.
Solid start to the week JD!
A. Done
B. Done. 50# db’s to 24 in box on weighted
C. No cleans today, just did the pulls @ 295# best they have ever felt.
D. 256×8/278×6/295×4/315×3/335×2
Two sets rowing max meters-3,140/3,085