Primary Training Session
Mobility & Activation
Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps
Followed by…
Banded Squats x 10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps
Followed by…
Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps
Followed by…
Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your regular row pace. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds
A.
Two rounds for times of:
10 Burpees to 6″ Touch
20 Sandbag Squats (Light)
400 Meter Run
10 Burpees to 6″ Touch
20 Sandbag Squats (Light)
400 Meter Run
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. If you do not have access to a sandbag perform Kettlebell Front Racked Squats (24/16 kg).
B.
For time:
1000 Meter Row
50 Pull-Ups
25 Deadlifts (335/225 lbs)
50 Pull-Ups
1000 Meter Row
C.
Rest until fully recovered, and then…
Ten rounds for time of:
25-Foot Handstand Walk
15 Air Squats
*Time Cap = 11:00
Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.
D.
Three sets of:
30 GHD Sit-Ups
20 Alternating Pistols
Rest 60 seconds
E.
Three sets of:
Death March x 20 steps @ 2111
Walking Lunges x 20 steps
Rest as needed
Farmer’s carry hold the heaviest dumbbells you can handle for these sets – there is no rest between the death march and walking lunges.
Athlete Notes:
Pick your strength and run with it. The row will not save you too much time, but pull-ups or heavy deadlifts can be a breakaway movement for people on this first workout. If you are good at either one, then be good at it. Do not pace yourself much there to save for a weakness. Test it that way and then learn from how it felt. Every workout is an opportunity to learn and not just in the program for you to do because it makes you sweaty.
After you are fully recovered you will get either good skill work if you struggle with handstands or a fun, fast race if you are proficient. Try to set small goals within the workout that you will follow. Maybe that is not resting before kicking up to handstands, or unbroken handstand, or that you will sprint the first 10 squats right away.
Mobility and warmup done
A: done forgot to time
B: done about 25 minutes which seems long but may be a pull up personal best for me
C: done WW and ST
D: done
E: 20# x 2, 25#
Short in time today
B) Sub DL to 50 GHR, Pullups sets of 10s, Row about 3:50
18:44
C) 8:44
D) Done
Sub Pistol to DB Lunges
A. Done
B. 13:59 Rx
Rows: 3:32/3:58. Pull-ups quick 10s. DL 10-7-5-3. That 2nd row took my soul
C. 5:39
D Subbed 30 V-ups.
E. Done
Gut check on that second row! Stay focused!
A. Done
B. 20:00 started at 335 but scaled to 295, pullups in sets of 5 and row was 3:40/3:45 last row.
C. Did this as an emom
D. Just did ghds and lunges, legs were burnt after air squats
Tough week! Time to rest up! ????????
Mobility: done
A. 10:54 sandbag 100 lb
B. 19:16
C. 6:31
D. 2:12/2:09/2:11
E. Done
✅
A. Done
B. 13:53 Rx
Rows – 3:20/3:22
PUs – 20/15/15 for both
DL – 5/4/3/3/5/5; too long between sets.
C. 8:53 Rx
HSW were 15.10’ for each rnd; AS fast UB. This felt pretty good today.
D. Sub’d T2B, no GHD; T2B and pistols UB
E. Done
How are your shoulders feeling?
Pretty good. Just have to be careful and modify where necessary. It’s all about the long game.
A. Done
B. 18:44 RX
C. 8:16 RX
D. Done w/ bulgarian split squats instead of pistols
E. Done
✅
A) ✅
B) 13:12
Rows—3:35/3:33, PU’s 5 sets of 10 on both. Quick rest. DL’s 5/5/5/5/3/2
C) 5:59. First 10 air squats quick then rested a few seconds before finishing the 5.
D) 1:42/1:37/1:37 Pushed for 30 GHD’s under a minute each round.
E) Done
Thats a damn good finish to the week!
A. Done
B. 15.34, pullups as 25 strict pu’s
C. Rx 9.11
D. Did sit ups only, legs are fried.
E. Skipped.
????????
Get that accessory work in!!
A. Done
B. 13:18 RX
Rows: 3:34/3:33
Pull ups: 40-10/15-10-10-9-6
Deadlifts 6-5-5-4-5
C. 4:58 RX
D. No pistols
E. Done
Fun day!
Damn son ????
Strong finish to the week!
Primer done
A) 24kg bells and 1000m bike erg, 2 rounds altogether, it took around 7-8 Min as well damn
B) 125 kg for the deadlift, weights were heavy today, rest RX
Around 17 Min or so, not sure
C) 6:20 rx
D) 10:10 with the 1’ rests
Feels like we are getting punished for being sucks at this one in the quarterfinals…but definitely feels better and better
E) done with 20kg
Damn it was a long session, but a fun one
Have a great weekend guys!
Going to be crushing pistols and ghds soon!
The way leads only upwards at this point haha