Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges x 4-6 reps
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps
A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Monday.
B.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch @ 65-75% of 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday
D.
Against a 90-second running clock…
18/12 Calories of Row*
Max Ring Muscle-Ups
Rest 90 seconds and repeat for a total of SIX sets.
*Goal is to have 30+ second on the rings. Let’s see how this compares to last week when you performed the same workout but with the Assault Bike.
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:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Supinated Pull-Ups x 6-8 reps
Rest 45 seconds
B.
Three sets of:
60 seconds Stiff Leg Deadlift x Max Reps @ 40-50% of 1-RM Deadlift
Rest 45 seconds
Strict Pronated Pull-Up x Max Unbroken Reps
Rest 45 seconds
Assault Bike Conditioning Option
Thirty sets of:
30 seconds of Assault Bike
Rest 30 seconds
*Every 10 minutes (10 sets) rest 2 minutes. The goal should be to hold 2-3 calories more per set than you did last week when you performed thirty continuous sets. This piece should take 34 minutes.
Running Endurance Option
Three sets for times of:
Run 400 Meters @ 80% of 400m PR pace
Run 400 Meters @ 65%
Run 400 Meters @ 85%
Run 400 Meters @ 70%
Rest 3-4 minutes
Rowing Endurance Option
Four sets for times of:
Row 500 Meters @ 85% of 2k PR Pace
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 95% of 2k PR Pace
Rest 3-4 minutes
Your goal should be to maintain consistent pacing across all sets.
A. 285/305/325/340
B. 165/175/185/190/190/195/200/205
C. 365/375/375/380/380/380
D. 11/10/9/7/7/6
Tweaked my back last week. Taking it easy on loading this week.
Wu done
A. @170,180,190,200only got first 2reps
B. Snatch @90,95,100,then 105 for the rest feeling so light ?
C.@@205,205,215,215,225,235
D. Done row done in about 36-40 sec
And the MU really didn’t go well ? did at least 2 attempts per set
-worked on leggless rope climbs (think I may do 2-3 per day to get better at them.?
Pm did the strength
A. 35lbs barbell and 10lbs chin up
B. Deadlift @145,135,125
Max strict pull-ups 8-6-6 felt sooo heavy
I think a couple of reps each day will work well and also make sure you prioritise the grip work and strongman rope pulls and carries.
Great to see that barbell feeling light and moving well!
AM
AB Condo
8-10 cal per set. 311 cals total (let the wheel keep going)
1-10 ~73-75 RPM
11-20 ~75-77 RPM
21-30 Up to 80 RPM
SAO
A. Empty Bar, 15lb Weighted Pull Ups
PM
Primary
WU done, 26lb KB
A. 195-225-245-265
B. 170
C. 275
D. 8-9-8-8-7-7 = 47 MU
SAO
B. 135, 18-19-18. Pull Ups 7-7-7
I’m back baby and aiming for the Granite Games with Alexandra Kolla and Thomas Sampson!
Let’s keep you healthy and training consistently! ??
A 110 120 130 140kg
B 80 80 80 90 90 100 100 100kg
C 160kg 6×3
D row everytime done in around 35 seconds
mu 10/7/7/7/7/5(grip ripped haha)
Excuse to get a nice new pair!
Warmup done
B) 175×2/180×2/185×4
C) 275/285/295/305
D) Done at 330
SAO
A) 95/115×2 for the lunges, 20# ball for the pullups
B) 155 for the deads
Pause FS + 2FS: 210, 230, 245, 265. Up 5lbs from last week.
HHS + Hang Snatch: 135, 135, 140, 145, 145, 150, 150, 155, 155. Better than last week.
Conditioning: 9, 8, 8, 7, 6, 5. 43 compared to 35 last week. Basically Max effort UB sets with time remaining. Forearms blew up more than last week but was less metabolically taxing.
Jumping lunges with 35lb barbell, weight vest for sup grip pull ups: 6, 7, 8.
135lbd for deadlifts but grip was taxed (I think from Saturday’s accessory still), 8-10 strict pull ups
Impressive you beat your score from last week while rowing! I would have expected it to feel harder with all the pulling.
Begs me to think what she was doing last week…:)
I row 12 Cals faster than I Assault Bike 12 Cals… and it takes less energy. So came out stronger but grip caught me at the very end!
Sounds like you need to HTFU on the AB 🙂