Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Band Assisted Lat Stretch (left)
45 seconds Band Assisted Hamstring Floss (right)
45 seconds Band Assisted Hamstring Floss (left)
10 Plate Ground to Overhead
Rest as needed
followed by …
Two Sets:
10 Calorie Assault Bike @ medium pace
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags
A.
Four sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(you can use kettlebells or a barbell for these)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 40 minutes of:
500 Meter Row
400 Meter Run
30/20 Calories of Assault Bike or Bike Erg
20 Kettlebell Swings
10 Strict Pull-Ups
C.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 60 seconds
Tempo Front-Racked Kettlebell or Goblet Squats x 4 reps @ 7171
Rest 60 seconds
D.
Three rounds of:
20 Seated Band-Resisted Rows
30 Band-Resisted Hammer Curls
Athlete Notes:
Today’s primary session is focused on giving your engine a good flush before Friday. Assess how you feel coming into Wednesday’s session and based on your recovery, energy and mental acuteness, take the workout at your own pace. We want you chomping at the bit come Friday for the Open, so volume is low today and enjoy the good sweat session! Make sure your nutrition is dialed in, you’re drinking a healthy amount of water and prioritize your recover.
Mobility & warmup ✅
A. Done
B. 3 rounds + 16 cals (changed the row for 120 DU and the run for 20 burpees facing bar)
C. Done
☑️
Just went for a walk and took a nap today…. which is not like me but my body doesn’t feel recovered like usual and I fell asleep as soon as I got home from work. So I took that clue. Haha
I’ll get some mobility work and a slack in tomorrow and hopefully be good as new Friday! ????
Hope you had a great day Tino!
Great to see you listening to your body! Enjoy some rest and get ready to round out the Open strong!
Hoping for some pistols!! ????
Warm. Done
A 95 lb bar for both
B Row 500 ski 400 sub for run…assault 30 cal 31 lb kB American swings / pull-up. 4 rounds +176 m row
C 35 db / 31 lb goblet done
D seated functional row. Plate 8 / tri rope functional hammer curl plate 3
Done.
✅
Warmup done
A: 185 and 115
B: 5R subbed ski for run (rain). Ring rows for PU (saving hands for Friday).
C: 35 DB & 2 blue KB
D: done
Tired. Looking forward to some rest.
Enjoy your rest day and get ready to attack 21.3!
Hello!!
Warm up done
A) 75lb
B) AMRAP 40
500m Row
300m Ski Erg (rainy and cold day and I can’t get sick)
20 Cal Erg Bike
20 KBs (35lb)
10 Strict PU
4 rounds + 178m Ski (getting more comfortable working out with the mask ????)
C) Done with 30lb and Goblet Squats
D) Done
Have a great day! ????
You having to wear a mask during workouts?
I have to wear one inside any building. So every moment at the gym.
Hope things get back to normal soon!
Yeah… it’s required to wear at all times except when drinking water.
A. 205lb Bar. Kept it light since Deadlifts are what messed me up in the first place.
B. 4 rnds + 500m row + 170m run (24kg KB)
C. Done
D. Done
????????
A. 105lb barbell, great way to focus on positioning, pairing these two movements together!!
B. 4 + 250m row, that was fun!! Been working on C2B pull ups lately and threw these in today. They are feeling more fluid! Yes!!
C & D. Done
Heck yeah! That is great to hear about chest to bars
Mobility, Activation & Warm-Up
A. 9 DL @ 21X1 + 6 RDL@ 4011 (45 kg)
B. AMRAP, in 40 minutes of:
500 Meter Row
300 Meter Run (skill mill)
20 Calories of Bike Erg
20 Kettlebell Swings
10 Strict Pull-Ups
4 rounds + 7 strict pull-ups
C. Done
D. Done
Good work! That skill mill gets tough
MOB & Warm up ✅
A. 155# bar
B. 3 RDs + 2/10 pull ups (35# KB) *taking it easy here today. Body’s still feeling slow & my hands are raw!
C. ✅ 35# DB, 35# KB
D. ✅
Hope that they feel good to go for Friday!
A. 102Kg
B. Rx – 5 rnds at a moderate pace
C. Done w/ 30Kg DB and 24Kg KB
D. Done
Good work today
Mobility done
A) 32kg done
B) 500m row, 1000m bike erg, 30 cal ass bike, 20 swing 32kg and 10 street pull ups
5 rounds + 318m row
Relatively moderate tempo, 40 Min was a lot today completely alone (as always)
C) 32kg kb done (goblet)
D) blue band done
Plenty of time think, move and sweat a little 🙂
That’s also a way to look at it ????
Mobility: done
A. With kB 70#
B. 4 rounds
C. Done
D. Done
✅ ready for 21.3!
Waiting for those thruster and Bar MU
A) Done with 88lb kettlebells
B) RX 5+432m row
C) 65lb DB and 45lb kettlebells
D) Done
Love a good 40 min AMRAP
Nice sweat session in the morning is always nice!
A. 155
B. 4+291m row Rx (second time running this year. Cold and rainy! Haha.)
C. Done 50# DB
D. Done
Where do you live?
Rochester, New York
A. Done 70# kbs
B. 4 rounds
C & D later
Getting it done! On to the next open workout!