Primary Strength Session
A.
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Mid-Patella x 1 rep
(pause 3 seconds at mid-patella, then clean)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
C.
Four sets of:
Clean Pulls x 3 reps @ 90-100% of 1-RM Clean
Rest as needed
Primary Conditioning Session
A.
For time:
50 Wall Ball Shots (30/20 lbs)
9 Ground to Overhead (205/135 lbs)
30 Wall Ball Shots
7 Ground to Overhead (225/155 lbs)
20 Wall Ball Shots
5 Ground to Overhead (245/175 lbs)
B.
Four sets of:
50-Foot Overhead Yoke Carry
(build to as heavy as possible)
Rest as needed
C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
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.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
Rest 90 seconds
B.
Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Tricep Push Down x 30 reps
Rest as needed
Assault Bike Conditioning Option
Every 8 minutes, for 40 minutes (5 sets) for times:
80/60 Calories of Assault Bike
Running Endurance Option
Three sets of:
400 Meter Sprint
Rest 3 minutes
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute
Followed by 400 Meter Sprint sprint all out effort. Record your time.
A) All sets at 320
B) Built up to 285
C) All sets at 315
Conditioning:
A) 10:05 Rx
B) Done
C) Done
Accessory work done
Primary Strength
A. 260lbs
B. 185-255
Side note: Ive had some pain in my knee so I chose not to get too crazy with lifting.
C. 305
Conditioning
A. 11:20
B. 245lbs
C. 225lbs
Im getting a massage in the morning and then I am thinking about doing the assault bike intervals as active rest tomorrow. Thoughts??
Depends how your body is feeling. If you feel tired then rest after your massage. if you feel ok then go for it but I’d rather your priority be to feel good going into the weekends work.
A.
For time:- Had a 120 minute massage before this today… that was tough when all of my muscles were jello. Couldn’t make the schedule line up for tomorrow, so had to do it today. 10:44. Probably could have pushed the clean and push jerks a bit more- all were singles. Finishing the strongman tomorrow.
50 Wall Ball Shots (30/20 lbs)
9 Ground to Overhead (205/135 lbs)
30 Wall Ball Shots
7 Ground to Overhead (225/155 lbs)
20 Wall Ball Shots
5 Ground to Overhead (245/175 lbs)
Best not waiting for a rest day to get a massage? You’re essentially undoing all the good work they just did on you…
A. Dead stops done @285lbs
B. Pause clean done up to 300! Happy with this.
Conditioning – 10:12 Rx. Really wanted sub 10 but got off the wall about 9:05 and still had to change my weights. So close.
Accessory word done. Yoke done with barbell, bands and kbs.
A. Dead stop FS at 180#
These were really hard for me today, but I was also playing with adjusting my grip and elbows and that hurt a lot too
B. Pause cleans up to 190#
Worked on keeping my elbows lower and lats engaged so I was happy to even get that high today
C. Clean pulls at 220
Conditioning
A. 13:20
B. OH Yoke with 250? (Yoke + 50#)
C. Rope sled pulls with sled + 45 (145?)
Forearms and shoulders tonight? Could that be the reason for elbow pain?
My elbows and wrists adjusted pretty quickly. The pain is mostly deep in my shoulders. I explained more on my Facebook post also, but I think they’re just not used to moving through those positions. It’s the same deep aching pain I get with a lot of strict muscle ups or high deficit handstand push-ups or trying to keep my elbows low on jerks and other overhead work. My right shoulder has always followed a funny path on overhead movements and has caused irritation every now and then ever since gymnastics, but my current theory for today is that I… Read more »
Sounds like it could be caused by Internal rotation of the shoulder. We have a number of athletes who have similar pain. What seems to work is having them activate their subscap to set everything back. Crossover symmetry, Juliens openers and complex seem to really help alleviate pain. Give it a go!
Thanks Tino! I will!
I have also been having lots of elbow and bicep pain lately
AM
Primary Strength
A. Done at 325
B. Finished at 305
C. Done at 345
Accessory Strength
A. Done
B. Done
PM
Primary Conditioning
A. 10:08
B. Done, finished with 265 on barbell + chains
C. Done
Thats good you have chains. it should feel pretty similar to the yoke.
Dead stop done with 225 easy. Last week was 215 and I failed 1 of the 12. This week 225 no misses!
Cleans done 150-210. Easy! Felt great! Should have prob tried 215 but stuck with perfect form.
Conditioning done RX 9:55. WB unbroken. No misses on clean and jerks. Love this workout. Could def push harder on it in competition mode. It was def my jam.
Sprints done!
Awesome work today Alyssa. Sneaking under 10 minutes is pretty damn good!
Yay! ?? Thanks Tino. If someone would change my weights for me I could go faster ??
Everyone had to change there weights, you need practice at that too..:)
Oh I know! I’m just playing ?
AM.
A. Dead stop 335 for 7 sets and finnishes with one at 345
B.225.245.255,265,275,285,295,305
C. 335-345
Strong start to the day Kyle.
Tino, what would you suggest to sub for the OH yoke walks? I have done banded bamboo bar carries in the past which seem great for building stability in the shoulder but maybe not the best for building OH strength, which I definitely need. I am in process of working on John to get us a yoke haha
Do you guys have chains? If so Load a barbell and add chains the stimulus is pretty similar to a overhead yoke carry. Otherwise just a barbell.
We do have chains, I’ll do that. Thank you!
AM
A.
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
195 done- better than weeks previous
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Mid-Patella x 1 rep
(pause 3 seconds at mid-patella, then clean)
155, 155, 165, 175, 185 (bottomed out but stood it up), 190, 195 Tough, 200f
C.
Four sets of: 215 done
Clean Pulls x 3 reps @ 90-100% of 1-RM Clean