Primary Training Session
A.
Three rounds @ escalating pace:
90 seconds of Assault Bike
10 Inch worms
10 Box Jumps* (Step Down)
Round 1: 20″/18″
Round 2: 24″/20″
Round 3: 30″/24″
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.
Four sets of:
Tempo Bench Press x 2-3 reps @ 21X1
(try to hit each set at last week’s 3-RM, and try to get 3 reps for each set; slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Front-Foot Elevated Split Squat x 10 reps each leg @ 20X1
(increase the load from last week; place your front foot on a 2-4 inch platform – like a jerk block or weight plates; hold the heaviest dumbbells or kettlebells that you can handle by your sides; use straps if your grip is the limiting factor; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 45 seconds between legs, and 90 seconds after completion
Followed by…
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
Dumbbell Walking Lunge Drop Set x 20.20.20 steps
(pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight; e.g., 32 kg x 20, 24 kg x 20, 16 kg x 20)
C.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 2 reps @ 87.5% of 1-RM
D.
Three sets of:
Death March x 20 Steps @ 2011
Immediately followed by. . .
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest as needed
E.
Complete as manyrounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Double Dumbbell Box Step-Overs (70/50 lb to 24″/20″)
30 Double-Unders
10 Toes-to-Bar
Rest 3 minutes and then. . .
Five rounds for time of:
15/10 Calories of Assault Bike
10 Double Dumbbell Box Step-Overs (70/50 lb to 24″/20″)
30 Double-Unders
10 Toes-to-Bar
Rest 3 minutes and then. . .
Complete as manyrounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Double Dumbbell Box Step-Overs (70/50 lb to 24″/20″)
30 Double-Unders
10 Toes-to-Bar
Goal is to get 5+ rounds in the 10 minute amraps and go sub 10 on the 5 rounds!!
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:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
*If you do not have acess to a Reverse Hyper perform Band Pull-Throughs or Barbell Good Mornings
B.
Three sets of:
Hanging Straight Leg Raises x AMRAP
Rest 90 seconds
Extended Plank x 60 seconds
immediately into…
Med Ball Slams x 20 second AMRAP
Rest as needed
Running Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for times:
Run 200 Meters
Walk/Jog 100 Meters
Run 100 Meters
Run the 200 meters as fast as you can, and use the 100 meter walk/jog to recover just enough so that you can sprint the final 100 meters.
Rowing Endurance Option
Five sets for times of:
Row 1000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets. Please note times for each set, as well as your observations as to what you felt during any set in which you noticed a drop-off.
PM Session:
Every 8 minutes, for 24 minutes (3 sets) for times:
100 Double-Unders
20 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
350 Meter Assault Run
1 – 4:46
DU: 100
SHSPU: 20
C2B: 16/14
Run: 1:41
2 – 4:51
DU: 100
SHSPU: 20
C2B: 18/12
Run: ???
3 – 5:10
DU: 32/68
SHSPU: 20
C2B: 19/6/5
Run: 1:47
Consistent! Nice work and another solid session! Enjoy your rest day!
Warm Up
Went on my roadie for 15 mins outside, with nose breathing
B. Tempo Bench Press @ 215, then max reps no tempo = 6.
Split Squat @ 80 lb KBs, then drop sets at 70, 53, and 44 lb KBs
C. 365 lb, first two sets felt heavy
D. 53 lb KBs and no tempo on the Hip Ext.
No conditioning today
Enjoy your rest day, you’ve earned it!
Pts.
Warm up done.
B. Bench press all sets @ 75kg
Split squats @ 65kg
Max reps bench @ 75 kg 9 reps.
C. Deadlifts done at 140kg
E. First amrap cut short (7 min) 2 rounds + 14 cal ab
Second amrap (10min) 3 rounds + 5 cal ab
Stepovers!!
Assault bike and ttb went smooth and unbroken. Several trips on double unders because of empty legs.
First set was 2 min pace all other rounds were slower.
Those step-overs… ??
Two solid sessions!
A done
B bench 145kg
Kb’s 32kg
8 reps
32,24,20kg
C 210kg tng deadlifts
D done
E used 2 kb’s 32kg
4 + 12
12:23 (if anyone did go sub 10, massive respect!!!)
3+ 36 (box step overs killed me)
Those step overs are a grind for sure! You put up a solid performance and overall very consistent.
People seem to be loving this one. . . ???
???
AM Session: Ten rounds for distance of: 2 Minutes of Rowing @ 2k PR Pace 90 Seconds of Rowing @ 60-65% of 2k PR Pace Goal Pace for 2:00 Intervals = 1:51.6 / 500 1 – 533 m (1:52.5 / 500) / 285 m (2:37.8 / 500) 2 – 538 m (1:51.5 / 500) / 259 m (2:53.7 / 500) 3 – 538 m (1:51.5 / 500) / 255 m (2:56.4 / 500) 4 – 538 m (1:51.5 / 500) / 261 m (2:52.4 / 500) 5 – 539 m (1:51.3 / 500) / 270 m (2:46.6 / 500) 6… Read more »
Saturday sounds like a better option 🙂
Looks like it didn’t effect today’s rowing! Nice work! Great to see your trainings paying off!
8:30 am
B.
97 kg bench
Max rep 5
Split squat 2 kb 24 kg
11 am
A.
Done
C.
180 kg
D.
2 kB 16 kg
Ghd done
E.
Amrap 10’
3+16 ( db 30 kg 60 cm )
30 kg very difficult
4 set
14’55”
1 set 30 kg
3 set 25 kg
Amrap 10’
2+55 ( 30 kg to 50 cm )
Very hot 39 gradi but box step over very hard
In the afternoon Row
That heavy dumbbell got you! ? ? ?
Morning session.
10 min nose breathing assault bike
Searched for a hill sprint workout on the blog:
10 rounds
45 seconds hill sprint
3 min rest
Solid breakfast ? ?