Primary Training Session
A.
Handstand Play Time:
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself…stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Complete, not for time:
4 L-Seated Rope Climbs
6 Legless Rope Climbs
8 Rope Climbs
Legless Rope Climbs- Practice a quick descent. Tapping the top and learning to drop quickly while still in control. This may mean only dropping 1-2 feet at a time right now to get comfortble and then build from there. For some it may not be necessary to wrap your feet before you drop. If you wear pants, try dropping squeezing with your thighs.
Rope Climbs – Use your legs and practice the same goal as legless with a quick descent.
C.
Six sets of:
Snatch Lift-Off + Snatch Pull + Snatch @ 78-83%
Rest as needed
For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground, then immediately perform a snatch pull focusing on proper bar path and speed from the knees through full hip extension; then drop the barbell, set yourself properly and perform a full snatch.
D.
Three sets for times of:
30 Calorie Row or Bike Erg
20 Alternating Dumbbell Snatches (50/35 lbs)
15 Thrusters (135/95 lbs)
10 Muscle-Ups
Rest 3 minutes
E.
One set of:
50 Banded Triceps Extensions
50 Incline Dumbbell Tate Presses
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 6 minutes:
5 Supinated-Grip Pull-Ups
5 AB Wheel Rollouts
B.
Four sets for times of:
50-Foot Sled Push (Heavy!!)
10 Paralette Handstand Push-Ups to 4″-6″ Deficit
100-Foot Handstand Walk
50-Foot Sled Push (Heavy!!)
Rest 3 minutes
*If you do not have access to a sled perform 15/10 Calorie Assault Bike Sprint
C.
Four sets of:
Reverse Sled Drag x 100 – Foot (Heavy!!)
Rest 30 seconds
Reverse Hypers* x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes
*If you don’t have access to a reverse hyper please perform band pull-throughs.
Assault Bike Conditioning Option
Ten sets of:
30 seconds of Assault Bike
Rest 30 seconds
At the 10-minute mark rest two minutes, then repeat for a total of FOUR sets. This piece will take a total of 46 minutes. Goal is to maintain the same pace as you did the week of October 7, 2019 for the 3×10 minute repeats.
Mixed-Modal Accessory Option
Against a 3-minute running clock…
60 Second Sandbag or D-Ball Bearhug Hold (150/100 lbs)
20/15 Calorie Assault Bike
Max Rep Snatches (75/55 lbs)
Rest 2 minutes and repeat for a total of FIVE sets.
Four sets of:
3-Position Snatch @ 70-75% of 1-RM Snatch
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
*All sets at 155 (72%)
Three sets for times of:
400 Meter Run
30 Wall Ball Shots (30/20 lbs)
20 Toes-to-Bar
10 Devil’s Presses (50/35 lb DBs)
Rest 3 minutes
**Only had time for 2 sets then I had to coach**
1 – 4:57
2 – 4:51
Everything unbroken on both sets. Felt really good the whole time. Really would have liked to see if I could have held that pace for a third set.
I think you would have held pace 🙂
Wrecked from repeating 20.2 yesterday
Primary
A. Done, HS walk + freestanding HSPU
B. Done, but 4 piked, 8 legless, 6 rope climbs. Quick descent is pretty comfortable
C. 185lbs
D. 5:09, 5:00, 5:45
Row 1:30-1:50, so slow
DB Sn UB
Thr 5/5/5, 8/7, 10/5
MU UB
Should have considered making a few more adjustments today dude. Best be smart and let your body recover! How did the repeat go?
it wasn’t worth it ?
C. 205×4/210/215
D. 4:31/5:13/5:39 (10+5 on thrusters/MUs 8+2/6+4×2)
E. Done with 15# DBs
AM Session: Every 6 minutes, for 30 minutes (5 sets) for times: 15/10 Calorie Assault Bike 50-Foot Bear Hug Sandbag Carry (150/100 lbs) 5 Sandbag Cleans Over Shoulder 50-Foot Bear Hug Sandbag Carry 15/10 Calorie Assault Bike 4:02 – 3:47 – 3:50 – 4:02 – 4:11 *Wheels fell off after the 3rd set. These strongman pieces are chalked full of things I’m no good at Two sets of: Strict Ring Muscle-Ups x Max Unbroken Reps 50-Foot Handstand Walk Ring Muscle-Ups x Max Unbroken Reps 50-Foot Handstand Walk Rest 2 Minutes First set: 8 strict and 9 kipping Second set: 2… Read more »
That looks like a fun mash up!
A few things I don’t like. A few things a do like lol. Good session
A) Done
B) Doneish, practiced a quicker descent after legless instead of the 8 regular climbs, its a work in progress
C) 195×3/200×3
D) 4:20/4:35/4:48
E) Done, 12.5s for the tates
Strongman
A) Done
Didn’t have time to get a sled out so I just did 4×20 rev hypers at 200
8 am
Mixed model
76 snatch ( 15-14-15-16-16)
11 am
A.
Done ( obstacles )
B.
Done
C.
82 kg
D.
4’45” 20/9-6/10
5’40” 20/9-6/7-3
6’19” 20/9-6/6-2-2
E.
Done
How’s your body feeling after 20.2?
only fatigued in the calves
Plenty of extra mobility today!