Primary Training Session
A.
For time:
1000 Meter Row
Rest 2 minutes
60/40 Calorie Assault Bike
Rest 2 minutes, and then. . .
Two sets for times of:
500 Meter Row
Rest 90 seconds
30/22 Calorie Assault Bike
Rest 90 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 3-Second Pause at Mid-Patella
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
D.
Against an 8-minute running clock:
40 Bar-Facing Burpees
200 Double-Unders
10 Overhead Squats (205/145 lbs)
Max Ring Muscle-Ups in remaining time
E.
Four sets for max reps of:
30 seconds of Double Kettlebell Front-Racked Wall Sit (24/16 kg)
30 seconds of Double Kettlebell Front-Racked Squats (24/16 kg)
30 seconds of Double Kettlebell Deadlifts (24/16 kg)
Rest 90 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
Five sets of:
100-Foot Yoke Carry
immediately followed by…
100-Foot Farmer’s 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 challenging.
Aerobic/Gymnastics Accessory Option
Four sets for times of:
Row 500 Meters @ 80% of 500m PR Pace or Bike Erg 1000 Meters @ 80% of 1000m PR Pace
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
50-Foot Handstand Walk
Row 500 Meters @ 90% of 500m PR Pace or Bike Erg 1000 Meters @ 90% of 1000m PR Pace
Rest as needed
Assault Bike Conditioning Option
Five sets for max calories of:
45 seconds of Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 seconds of Assault Bike Sprint @ 95+%
Rest 2 minutes
*Goal is to hold the same pace as you did on January 10, 2020.
A done 20;39
B set 1-2 70kg
3-4 80kg
5-6 90 and 100kg
C 18 mu
oh squats unbroken
burpees killed me
D done
A.
Done
B.
FS @205. Felt good once I got the legs warmed up.
C.
135 / 145 / 160/ 1@170
D.
7 MU
14 burp per min, finished around 2:40. DU in sets of 50. Took 20s rest and started OHS around 5:35. 205# is near my max so scaled to 165#. Original plan was to break 6/4 but was able to go UB. Shoulders were toast Afterwards, finished with set of 5 & 2 on MU. Fun workout, those OHS really tested me
E.
Done with 20kg
Great work keeping those heavier OHS unbroken! Now to string more of those double unders together to give you more time on the rings. Solid session!
A) Done
B) Done @280- same weight as last week
C) 140/145/150/155/160/165
D) CanWest qualifier #2- did this before lifting
E) DNF- needed to eat lol
How did the qualifier go?
Went okay. 25min AMRAPs are long…
A. Done
B. Upto 200
C. Skipped
D. Didn’t want to do the OHS bc Of shoulder so did sandbag over the shoulder and no MU
6:46 (need to work on my burpees about 3min)
E. Done
Pm biceps/tri
Let’s get a PT to properly assess that shoulder!
A. done
B. 150kg
C. 85-90-95kg
D. 6 MU, the BFB got me, used over 3 min to get done with these. way to many burpees for me.
E. done
Aerobic/gymnastic accessory done
over two sessions
Looks like you need more of those burpees 🙂
A. Completed
B. @325
C. 165/165/180/180/195/195
D. 21 Muscle Ups
E. KB FS 18/16/14/15 – KB DL 20/18/15/17
Great work getting 20+ muscle-ups! Thats a solid score!
11 am
A. Bike 146 cal ( last 152)
And
Strongman Accessory Option
Done
4 pm
A.
22’44”
3’48” 1000 m
3’37” 60 Cal A. Bike
2 Round
11’24”
B.
110 kg
C.
65-70-75 kg
D.
9 MU
2’03” burpees
6-101-158-200 DU
7-3 Ohs ( 90 kg)
4-5 MU
E.
Done
OHS get you??
I pr has 120 kg. today immediately after the DU tired
A) Just did the first half of this, then did some extra glute activation
B) Done at 305
C) 165/175/190
E) Done, squats were 13-15 and deads were 17-19
Strongman
A) Modified for time, did 4 sets of just the yoke and SB carry with 1:00 rest, yoke was 425 and sandbag was 190
Solid start to the day!
Travelling this weekend so training at a different gym. They have a yoke which worked out well today
A. Only had a rower so did the row in place of bike each set. Held around 2:05/500 throughout which is much better than a couple weeks ago
B. All at 90kg still working on bracing properly
C. 50,55,60 feeling really light so I tried a couple at 65 and 70. Hit a double (with pauses) at 70 which is my power snatch pr. Something is working Tino!
E. That hurt a lot
SAO
Done with KB front rack instead of sandbag
Something is definitely working!! Great to see your training paying off and good job still getting your training in while away!