A new training cycle begins on Monday, January 6 and will focus on helping athletes prepare for the second International Online Qualifier of the season – in which athletes can qualify for at least FOUR sanctioned competitions. Training is always more fun with friends, so please let them know there is no better time to get started!
Primary Training Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
C.
Four sets of:
Front-Racked Kettlebell Walking Lunges x 50-Feet
Rest 30 seconds
Glute Ham Raise x 10-12 reps
Rest 90 seconds
D.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20/15 Calorie Row
Minute 2 – 30 Double Unders + 10 Toes-to-Bar
Minute 3 – 5 Bar Facing Burpees + 5 Hang Squat Snatches (155/105 lbs)
Minute 4 – Rest
When the running clock reaches 20:00…
Three rounds for time of:
20/15 Calorie Row
30 Double unders
10 Toes-to-Bar
5 Bar-Facing Burpees
5 Hang Squat Snatches (155/105 lbs)
E.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds
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 Wide-Grip Pull-Ups
5 Ab-Wheel Rollouts
B.
Three sets of:
100-Foot Yoke Carry
immediately followed by…
100-Foot Farmers Carry
immediately followed by…
100-Foot Sandbag Carry (Bearhug)
Rest 2 minutes
Load the elements for max load. The goal is unbroken with the final feet being really challenging.
C.
Three rounds for time:
20 Sandbag Squats (100/75 lbs)
150-Foot Sled Push
The point of this workout is to go without stopping between rounds. You are supposed to reach complete muscle failure on the final sled push. You do not need to time yourself, some people like it and others don’t.
Running Endurance Option
For time:
Run 5 kilometers
Today’s your day to set a new 5 kilometer PR.
Rowing Endurance Option
Ten sets of:
Row 500 Meters
Rest 60 seconds
Set the monitor to intervals with a defined 60 second rest. Try to keep all ten sets within 5 seconds of your fastest with the goal of being as fast if not faster than November 27 where you performed 8 sets.
Pts.
A. Done
B. Set 1 @ 81kg
Set 2 @ 100kg
Set 3 @ 113kg
Set 4 @ 130kg
Set 5 @ 137kg
C. Done @ 24kg kb
D. Scaled hang squat snatches to 50kg.burpees dropped to 3 reps from 2nd round.
3 rounds for time in 10:40
20 cal is a lot for me jn 1 min so had to push hard on this.
Kept most of the rounds of du + ttb unbroken.
Tried to keep snatches unbroken but missed the last snatch forward in 3 seperate rounds.
E. Done with 24kg kb and unweighted chinese plank.
A.
Done
B.
80-95-113-128-136 kg
C.
Done
D.
Emom ok
8’42”
E.
Done
In the afternoon 5 km run whit west
A) Done
B) 185/225/260/295/315- belt-less
C) lunges with 53kbs.
D1) Scaled to 135 sq snatch- if we do a similar piece I will go up by 5lbs until I get to 155. All TTB UB, Snatch’s UB.
D2) 10:17
E) Done
You can move that 155lb bar for sure. Have confidence!
A. Completed
B. 245/285/335/375/400
C. Completed @70#
D. EMOM Rx
3 RFT 7:56 Rx
E. Completed
Strong start to the year!