Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
C.
For time:
10 Snatches (205/135 lbs)
20 Devil’s Press (50/35 lb DBs)
30 Strict Handstand Push-Ups
40 Toes-to-Bar
50 Deadlifts (205/135 lbs)
40 Toes-to-Bar
30 Strict Handstand Push-Ups
20 Devil’s Press
10 Snatches
D.
Three sets of:
Banded Glute Bridges x 30 reps
Banded Leg Curls x 30 reps
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.
Three sets of:
30 second Prone GHD Hold
15 GHD Hip Extensions
30 second Bear Hug Sandbag Hold (150/100 lbs)
Rest 2 minutes
*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg)
B.
Four sets of:
Side Plank x 45 seconds each side
Rest as needed
Supine GHD Plank x 20-30 seconds
Rest as needed
Strict Gymnastics Accessory Option
Every minute, on the minute, for 6 minutes:
10 Shoulder Taps + 4-6 Strict Handstand Push Ups
Aerobic Capacity Accessory Option
For times:
Assault Bike 200/150 Calories @ 300/200 Calories Pace
Rest 2 minutes
Assault Bike 150/100 Calories @ 300/200 Calories Pace
Rest 2 minutes
Assault Bike 100/50 Calories @ 300/200 Calories Pace
A. Warm up done
B. 80/90/95/100/105/110/115/120 Kg
C. Scaled snatch to 65 kg my RM it´s 83kg them the Rx was not able.
34:35
D. Done
2 Session:
Strength Accessory Option. Done
Strict Gymnastics Accessory Option. Done
Nice work Ismael! You’ve earned that rest day after 3 tough days of work!
A. Done ✅
B. Worked up to an EASY 185 (97%) then tried to jump to 195 and blew it, was able to hit 190 which ties my current PR – I want that 200# front squat so bad!!
C. 29:44
Scaled snatch to 105 (73% of my 1RM) – singles
30# DBs for the devils press
Everything else RX
so happy to do 60 strict HSPU in a workout!! – did sets of 5,3 or 2 with some singles at the end of each set of 30
T2B – 4 sets each
DL (135): 10,10,7, 5, 10,8
D. Done!
Great work hitting 195! 200 is there for sure, it just hasn’t happened yet 🙂
Wellllll…. I missed 195 but it is in there! If you believe, I believe ?
b.. hit 240 pretty easily so I went for 250 and failed.. Didn’t feel like I had much left to push there so I called it quits. c. woof!!! started out with 125 on the bar, just taking me a while to get warmed up this am. did okay with HSPU (lots of doubles) and T2b mostly sets of 5. Devils Press just are what they are, a grind! Deadlifts should be easy breezy at that weight but I was doing sets of 3-7 :(. Deads are the worst!! The last 10 snatches went to 135#. got it done! 32:00!… Read more »
Small sets on those dead’s are fine as long as you’re disciplined on your work rest. That goes for all your movements. Keep those shins on the bar!
A. Done B. Worked up to 315. Attempted 330 twice and failed. 315 went up EASY but I think this fail at 330 was more mental than physical, probably need to deload soon, good thing I’m going on vacation Friday ??♀️??♀️ C. 32:26 10 snatches @75% 1 drops 20 devils press @50lb 10-10 30 strict handstand push ups 5-5-5-5-5-5 40 toes to bar 8-8-8-8-8 50 deadlifts at 205 13-13-12-12 40 toes to bar 8-8-8-6-5-4-3-4-4 30 strict handstand push ups 16-8-6 20 devils press @50lb 5-5-5-5 10 snatches @75% 1 drops, by far the worst part D. Done Assault bike conditioning… Read more »
It’s been a tough cycle and it’s normal to feel a little beat up as we approach the end. The vacation starting Friday will be great for you and the perfect time to reset both physically and mentally.
Hope you have a great time!
PM Session: Every minute, on the minute, for 6 minutes: Full + Quarter Front Squat *All sets at 265 – same weight as last week but my second “quarter” rep last week was questionable so I stuck at this weight today Six sets for time of: 500 Meter Row* 20 Unbroken Wall Ball Shots (30/20 lbs) 4-7 Unbroken Muscle-Ups *Set the clock for 500 meter intervals with defined rest and start your next set when the rest period hits 4 minutes. 2k PR pace would have been a 1:51.6 500 meter. Which I lost pretty quickly… All WBs unbroken Did… Read more »
This one was ????
Rowing and Wall Balls…you’re favourite right?!? ??
Ha…Yep..wall balls and rowing…definitely top 2 favorite movements for me LOL. Still a fun WOD though!
AM Aerobic Capacity 12:33, 9:53, 6:09. Last week avg 6:12 so I am happy finishing with 6:09 for my last 100 cal Strict Gymnastics A. Did HS Walk to wall w/ 10 shoulder taps + 6 SHSPU Almost went to failure on the last set SAO. A. Done, 150lb bag feeling lighter finally B. Done PM A. Done B. 185-215-245-270-290-305 (1RM match)-315 (greedy, failed x 2 :P) I wasn’t expecting a PR since I PRd last week. I’ve never even front racked this much weight before but I wanted to try it so my body would recognize it next time… Read more »
Shoot! I hope its nothing serious with your wrist. You’ve been crushing it!!
Thanks Tino! I can tell it isn’t serious. I feel my body starting to wear out. I think it’s a sign, need to listen to my body and give it the rest it deserves. Back at it Friday!
I’d recommend taking it easy for the rest of the week buddy
A. Done B. Hit 355(95%), went for 375 which would have been a 5# pr, negative felt great but couldn’t get it, had I don’e a smaller jumper to 365 then went for this, think I would have had it. C. 45:03 Scaled weight to 175 for first set of snatches, 155 for second 10/5/5 and 5/5/5/5 quickest sets of DP I’ve done by far SHSPU: Sets of three all the way through Switched in GHD for the T2B, have these weird little tears in the webbing of my fingers right above my calluses on both hands that opened up… Read more »
Looking strong Alexander! Excited to see 375lb, go up next time around! Hope that your hands get back to full health soon.
Nice work today!
Front squats: 265/275/320/350/380/405/425/440.
Have not front squatted in a long time but it’s 96% of my lifetime PR. So this was a really big win for me today.
Built to 89% of my snatch in the warm up.
Metcon: 23:57
Snatches were all power. Last set was the hardest part of the entire workout haha. Missed my first attempt. Then laughed a little at myself, told myself to relax and breathe.
Devil presses: Rough. Need to more. Last 20 where a mental grind.
SHSPU: 8-6-4-4-3-3-2/ 20-5-3-2
TTB: 20-10-5-5/ 10-10-10-5-5
Deads: 10-10-10-10-10
Smashed it!! So awesome to see your leg strength is still there and I’m super excited to see what’s to come. Lets just keep you healthy and training hard! Great work buddy!
Thanks coach! I’m excited too! I’m trying to focus more on my recovery now. Not the young spring chicken I used to be.
A. Done
B. 185/205/225/235/245/255/260/265#
C. 41:14 I knew the SHSPUs were going to slow me down, so I scaled the snatch to 155# and the devil’s press to 35# DBs. Man, my shoulders were smoked on this. I broke my HSPUs into sets of 3 from the get go, but the second set definitely was what slowed the WOD down. I need to keep drilling them (although I’ve been doing a few sets in the morning and evening every day and it seems to be helping when my shoulders are fresh).
D. Done
This one was for sure a shoulder burner! Great to see you’re getting the extra volume in on those HSPU. Keep working at them!!
All the main prog done
B. At 375 still working on getting my knee at 100%
C. Done
D. Done
How far off are you from being 100%?
Knee 90% , shoulder 75%, im doing a lot of rehab with the physio too
A. done
B. up to 145kg (95%)
C. scaled down to 80kg (around 75% of 1 rm)
Snatches singles
devil press ub – 4 x 5
hspu 10 x 3, 6 x 5
t2b 4 x 10, 8 x 5
Deadlifts 5 x 10
26:50
D. Done added curls from yestreday
pm session
10 miin emom
2 x strict mu
Sao.
Glute activition warm up
A. 4 sets
30 sec prone ghd plank
15 ghd hip extensions
30 sec sandbag hold 150lbs
B. 4 sets
45 sec side plank each side
30 sec ghd supine plank
Temperature hit 40 degrees today (105 F) so took it easy for now.
WOW that is a toasty day in the gym!
A. Done
B. Worked up to 315 (92.5%)
C.
Scaled the snatches to keep up some intensity. Did 185 for first 10 snatches, but had to drop to 165# at the end. Missed 3x in a row & dropped the weight. Shoulders were smoked.
For time: 34:49
10 Snatches (185 lbs)
20 Devil’s Press (50/35 lb DBs)
30 Strict Handstand Push-Ups
40 Toes-to-Bar
50 Deadlifts (205 lbs)
40 Toes-to-Bar
30 Strict Handstand Push-Ups
20 Devil’s Press
10 Snatches (dropped to 165#)
D. Done
Sounds like a smart move and a perfect weight to pick. Nice work!
Yeah I felt great starting off, but just couldn’t stabilize that 185# bar at the end.
A. Done
B. 175kg PB
C. 27m20s – the last 10 Snatch required some serious concentration
SAO Done
Way to get it done!
Congrats on the PR Tom!
A) Done
B) Worked up to 325 (95%) without rounding, so called it a day there
C) 31:57 total – I was at 23:20 when I finished the second set of devils press, and then the humidity got me – lost the barbell at my hip twice, so I took a few minutes to dry everything off – I think it was around the 28:00 mark when I hit my first rep. Still happy to get this done at 205.
D) Done
SAO done
Also made up the rope pull/sb carry from the strongman yesterday
95% is always a solid day. Its been a hot one lately
AM Session: For max calories: 15 Minutes of Assault Bike Rest 4 Minutes – walk or jog 400 meters during this time 15 Minutes of Assault Bike 30 Min ME bike was 56 RPM avg so goal was between 59-61 RPM Set 1 = 187.4 cals @ 59 RPM Set 2 = 180.8 cals @ 58 RPM (legs felt heavy today) Two sets of: 50 Goblet Squats (24/16 kg) 50 Kettlebell Deadlifts (24/16 kg) Rest 2 minutes Last week I used the 16 kg KBs so this week I went up a bit and did it with 24 kgs. Rested… Read more »
Solid start to the day. Good job on those assault bike pieces.
A.
Done
B.
140 kg ( pr 155 kg
C.
28’40”
Snatch 75 kg single
Hspu 5-5-5-5-5-5/10-10-10
TTB 10-10-10-10/15-15-10
Deadlift 10-10-10-10-10
D.
Done
In the afternoon strength
What was the hardest part of todays conditioning?
I suffered the 90 kg deadlift .
I handle quite good the 75 kg snatch .
I had no problems with Devils and the other excercise