Primary Strength Session
A.
Three sets of:
Pause Deadlift x 8 reps @ 55%
Rest 2-3 minutes
Pause for 2-3 seconds at the knee then continue to pull to lockout.
B.
Three sets of:
Strict Stationary Dips x 12 reps @ 4011
Rest as needed
C.
Three sets of:
Incline Dumbbell Tate Press x 8 reps
Rest as needed
D.
Three sets of:
Back Squat x 8 reps @ 65%
Rest 2-3 minutes
Primary Conditioning Session
Against a 90 second running clock:
20 Bar-Facing Burpees
Max Rep Shoulder to Overhead (135/95 lbs)
Rest 90 seconds then. . .
Against a 90 second running clock:
20 Bar-Facing Burpees
Max Rep Power Cleans (225/155 lbs)
Rest 90 seconds then. . .
Against a 90 second running clock:
20 Bar-Facing Burpees
Max Rep Deadlifts (315/215 lbs)
Rest 4 minutes then repeat the three intervals one more time through.
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
Three sets of:
Glute Ham Raises x 8 reps
Rest 30 seconds
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest 30 seconds
Banded March x 3 minutes
Rest as needed
Strict Gymnastics Volume Accumulation Option
Three sets of:
5 Weighted Strict Pull-Ups Pronated Grip
15 Ring Rows @ 2011
Rest as needed
Mixed-Modal Conditioning Option
Ten rounds for time of:
20/15 Calorie Assault Bike
1 Legless Rope Climb from L-Seated Position
20/15 Calorie Row
1 Legless Rope Climb
20/15 Calorie Ski-Erg or Bike Erg
1 Rope Climb
AM- Mixed Modal. Done, capped at 60 Min (8 RD). I just couldnt seem to move with any purpose this am
PM- A 205, B done, C 20s, D 205
Conditioning: 13/11, 5/5, 8/8. Not enough time to write splits and change weights but they seemed pretty consistent around 1:00
Strength accessory done.
A. Done at 275 w/ straps
B C & D: skippes
Strict Gymnastics
Pull ups w/ 35/44/53 lbs KB
Primary Conditioning
Set 1: 13 S20H (:44) – 5 PC (:50) – 9 DL (:49)
Set 2: 13 S20H (:48) – 5 PC (:52) – 8 DL (:52)
after each set of burpees i stood up dizzy AF.
Primary Strength Session
A. 305#
B. Done
C. 30#
D. 305#
Gymnastics Accessory Option
25#
Rested yesterday and did the work today
Session 1:
Primary strength
A) done at 235
B) done these got really hard with the tempo
C) done with 30s
D) done at 235 these felt good today
Strength accessory
A) done
Session 2:
Primary conditioning
14/14/6 shoulder to overhead
3/3/3 power cleans
4/5/4 deadlifts
Just realized while typing this that it was only 2 times, I read it as 3 times haha oh well!
Fun day today!
Thats a looooooooot of extra burpees!
Wednesday:
A) 240
B) Done, went 8+4, 7+5, 7+4+1
C) 40s
D) 265
SAO
GHRs done, 0/10/10, Rev Hyper at 220, Banded March with 30# WB, Red band
Gymnastics
Pullups done with 30#, RR done
Thursday: Gym did a 10k AB this week, so did that in 14:01, came out to about 265 cals
Yes! Some Conditioning
Great session.
Dl at 245.
Bs at 265.
Cond: soh 12/16, pc 4/6, dl 9/10
Burpees on first rd should have been a bit faster.
Did some hspu work
Primary strength session
A. 235
B. Done (used a 10 lb plate on the last set)
C. 35/50/50 lb
D. 235 lb (felt light)
Strength accessory option
Glutes ham raises ok
Good mornings @115 lb instead
Banded March with a heavy band and holding a 20 lb medball
Primary conditioning session
Fun one, all burpees around 52 sec.
Shoulder to overhead 15/15
Power cleans 4/3
Deadlifts. 11/11
Strict gymnastic volume accumulation
Pull ups 45/90/90 lb
Ring row 14/12/13 reps
Great day of work! Enjoy your rest day!
Thanks Tino! Couldn’t be more welcome this rest ?
You’ve earned it!
A) #180 pause DL
B)done in sets of 8/4 8/4 8/4 to keep tempo
C)#25s Tate press
D)#180 BS
Primary conditioning
S2O 13/16
PC 4/3
DL 5/4
Session 1
Mixed-modal conditioning
Was short on time so I did as much as I could. Ended up doing 4 rounds. Took me 37:45 min ?
Session 2
Primary strength
A. Done @77kg
B. Did 5-5-5 at prescribed tempo
C. Done @7,5-7,5-10k
D. Done @70kg
Primary conditioning
STOH: 5-10
Power cleans: 3-2
DL: X-3
Burpees took me around 1:03 every round.
In the first round of the DL something happened to the clock so no score on that one.
This one was fun. ?
Solid day of work! Got a lot done but so much conditioning ??
Haha, yes but I really need that so that’s good ??
Wow ! Conditioning today was tough
Shoulder to Overhead
21-15
Power Cleans
7-5
Deadlifts
10-8
I guess I need to lose some weight to get more time after those burpees. 20 was killing me.
Bro session and some row intervals
Happy 4th !
Happy 4th big guy! Hope you and Dani have a great day!
The seven-26:22 everything unbroken
A. 265#
B. 3×12 dips on rings
C. 40# db’s
D. 265#
Hope everyone has a good 4th of July! ??
Happy 4th Noble!
You too Tino!
One day behind this week:
A. Worked up to 275 Power clean & EMOM done at 275
Primary Conditioning
Assault Bike: 27/19/14
T2B: 29/25/20
BBJO: 16/13/12
DUs: 86/80/75
Row: 22/19/16
DB Thrusters: 21/17/17
Total reps: 528
Happy 4th!!! ?????
Have a great day dude!!
Thanks tino! You too
Crushed it dude!
Thanks. Double unders have been horrendous
A)Pause dL 275#
B) Dips completed 2-3 second descent
C). Tate press 50# db’s
D) 245#
5k-4th of July run 22:01
Happy 4th!
Strength
A) 285
B) Complete
C) Subbed Bench Press @ 185 (no dB at home yet and gym is closed)
D) 250
Primary Conditioning
S2O: 10 / 6
PC: 1 / 1
DL: 5 / 4
Holy burpees
Those burpees got you!
Haha yea they did! Best rounds I dont know exactly but only had around 15-20ish seconds. Most rounds more towards the 15
Strength: Pause Deadlifts at 181lbs or 55%. ?? Stationary Strict Dips Done at Tempo. Incline DB Tate Press at 35lbs. Back Squat x8 at 211 or 65%. Conditioning: S2OH: 12/20 Burpees in 1:12/:56 PC: 5/5 (quick singles wanted to go T&G but didn’t feel it), Burpees in 1:00/1:00 DL: 11/5, Burpees in :57/1:08 Happy with consistency on the burpees and staying on the barbell. Hit a really nice rhythm on the burpees that’s efficient and holds the open standard. They actually got easier as I went until the very last round. Been a busy three weeks with qualifiers, teaching and… Read more »
Just a little busy the last 3 weeks ?
Happy 4th!
Strength -morning session
A- 255lbs
B-done
C-50 dumbbells
D-255lbs
E- 3x20reps GHD sit-ups
I’ll do the rest after work tonight.
Have fun with all those burpees!
By reading all the comments it sounds fun.
Strength:
1) 110kg
2) done on rings
3) 16kg
4)111kg
Gym:
1) Done with 24kg kb
Strength accessory:
1) done with 30lbs wallball
Primary Conditioning
Done – that was no joke! Legs blew up big time.
STOH – 12 / 14
Clean – 3 / 3
DL – 7 / 7
All the burpees will do that to your legs 🙂
Strength
A. 120kg
B. Had to do on rings, couldn’t stick to the tempo
C. 15kg
D. 130kg
Did this morning mixed model condition
With bike erg.
took me around 56 min
Session 2
primary conditioning done
Open standard burpees