Primary Training Session
Mobility and Activation
Hip Mobility Drills
Followed by…
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean x 1 rep @ 90-95%
C.
For time:
100 Double Unders
30 Thrusters (95/65 lbs)
30/22 Calorie Assault Bike
When the running clock reaches 6:00…
For time:
100 Double Unders
30 Push Press (95/65 lbs)
30/22 Calorie Assault Bike
When the running clock reaches 12:00…
For time:
100 Double Unders
30 Power Cleans (95/65 lbs)
30/22 Calorie Assault Bike
D.
Four sets of:
Bench Press x 5 reps @ 2111
Rest as needed
Ring Rows x 10-15 reps @ 3112
Rest as needed
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 Accessory Option
A.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
B.
Three sets of:
Dumbbell Strict Press x Max Reps*
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
100-Foot Hand-Over-Hand Rope Pulls
Rest 90 seconds
*Goal is to get 15-20 reps on each movement, If you hit 25+ then the weight is too light.
C.
Three sets of:
400 Meter Run
Max Rep Bear Hug Sandbag Squats
Rest 90 seconds
Choose a load that will allow you to get 12-15 reps but if you can squeeze out a couple extra then don’t be scared to go for it!
Aerobic Capacity Accessory Option
A.
Against a 10-minute running clock…
100/70 Calorie Assault Bike
Max Wall Ball Shots (30/20 lbs) in remaining time
Rest 4 minutes, and when the clock reaches 14:00…
B.
Against an 8-minute running clock…
75/50 Calorie Assault Bike
Max Wall Ball Shots (20/14 lbs) in remaining time
Rest 4 minutes, and when the clock reaches 26:00…
C.
Against a 6-minute running clock…
50/35 Calorie Assault Bike
Max Air Squats in remaining time
A. Done
B. Done @ 280lb failed 1 and 3
C. 5:01 / 4:59 / 5:32
Am
Assault bike 18 rounds. :30 on. :30 off
Invictus gymnastic accessory
Pm
Back squat 7×5 @335
Cleans all @295
Metcon
4:25
5:10
6:02
Bench @185
??
A) 3@175, 2@205, 2@215, 1@225, 1@225, 1 tempo + 2 front squats @ 230
B) all at 205
C)4:01 du and thrusters unbroken
3:44 du and push press unbroken
4:18 du unbroken, cleans 7&8’s
D) Done!
Row conditioning from yesterday 10x600m each set 2:21-2:22
Great work keeping your Thrusters and push press unbroken! Solid days training!
A. 140 KG 1+2
B. 3×126 2×130 1×133 (miss)
C. 4:36/4:42/4:40
Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 65% – 205 *Set 2 – 2 reps @ 70% – 225 *Set 3 – 2 reps @ 75% – 235 *Set 4 – 1 rep @ 80% – 255 *Set 5 – 1 rep @ 85% – 270 Followed by… One set of: Front Squat x 3 reps @ 85% – 270 (no tempo prescription) Four rounds for time of: 10 Power Cleans (135/95 lbs) 10 Bar-Facing Burpees Rest until the running clock reaches 8:00, and then… Two rounds for… Read more »
I like that strategy! You’ll learn way more that way 🙂
I made it through the entire session. (PR)
???
Warm up 2 rounds
A. 105-130kg
B. 125kg
C. My rope broke and had to use different one, Du’s were shocking (that’s my excuse ?)
5:21
5:14
6:58
Got some work to do.
Hopefully you get it replaced so that’s not an excuse going forward ?
Pts.
Warm up.
A.set 1 @ 85kg
Set 2 @ 90kg
Set 3 @ 95kg
Set 4 @ 102kg
Set 5 @ 105kg
Set 6 failed @ 105kg legs felt empty.
B. Done @ 100kg
C. 4:10
5:00
6:10
D. Bench with 27.5 kg dumbells
Ring rows 12 reps
Activation warmup done
A. 238×3/256×2/272×2/289/297
1 tempo + 2 fs @ 297#
B. built to a heavy single 155/188/205/225/245/256/265/276(f)/276
C1. 4:54 dubs & thrusters unbroken
C2. 4:56 dubs 51/49 tripped up, s2oh unbroken
C3. 5:39 dubs unbroken, pc 10/10/5/5
D. Bench 205# with tempo
Ring rows done sets of 10 w/ feet on bench
Great push today Noble! Now to hang onto that “light” bar for power cleans 🙂
8 am
Aerobico capacity
6’51” (100 Cal) 60 WB 12 kg(12 Rep)
4’58”(75 Cal) 65 WB 9 kg ( 30-30-5)
3’12”(50 Cal) 88 Air Squat
11 am
A. Squat tempo
100-110-120-125-127.5 kg 1+2 127.5 kg
B. Clean
112.5 kg
C.
3’53” 100 DU 30 Thruster ( 43 kg )
4’08” 2-98-100 DU 18-12 P. P.
4’24” 99-100 DU 18-8-4 P. C.
D.
77.5 kg
Ring 12 rep
Great push!! Legs will have enjoyed all of todays “light” squats 🙂
Hi Tino, i have a question on the weights i should use. For example, for todays work you have mentioned that we should try to go unbroken on the thrusters, push press and power cleans if the RX weight is too much for me to complete the reps unbroken should i scale it to a weight i know i can get unbroken? Or should i stick with the RX weight and just take more time to complete the work?
The dizziness problem i had last week has gone now, i changed my nutrition a bit and it made a difference!!
Great to see that your dizziness has gone! Keep the weights as written with the goal of doing big sets. Don’t be scared to push this one!!