Primary Training Session
A.
Three rounds of:
10 Deadlifts (365/245 lbs)
10 Muscle-ups
Immediately followed by. . .
Three rounds of:
30 Wall Ball Shots (30/20 lbs to 10′ target)
30 Toes-to-bar
Immediately followed by. . .
200-foot Farmer carry (100/70 lb dumbbells)
30 Burpee Box Jump Overs (24″/20″)
200-foot Farmer carry (100/70 lb dumbbells)
B.
For completion:
100 Hollow Body Bounces
30 Straight Body Ceiling-Reaching Crunches @ 1010
30 Tuck Rock to Tuck Sit
30 Hollow Body Side-to-Side Rocks
30 Hand Plank Arch/Hollows w/ feet on 18″ box @ 2020
30 Limbo Twists (each side, 60 total) @ 2110
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.
Strongman Training Option
A.
Two sets, for max weight, of:
75-Foot Yoke Carry
(work on quick and crisp footwork – short, fast steps; wear a belt – this is not just for support, but also gives you something to press your obliques against and teaches athletes how to brace properly)
B.
Two sets for max weight of:
100-Foot Farmer’s Carry
(turn every 25-feet)
If you make the entire distance without dropping on the second set, stand stationary at the end holding the handles until you can no longer hold the load.
C.
Four sets for max weight of:
75-Foot Reverse Sled Drags (alternate arms each set)
Rest 60 seconds
Rest 3 minutes, and then…
D.
Two sets for max weight of:
60-Foot Harnessed Sled Pulls
Rest 5 minutes
This is a strength session, not a conditioning session. Most of the weight should be on your hands as you bear-crawl your way forward with short, fast, choppy steps. Put the absolute most weight you can on the sled, move your feet fast and get it moving. Go heavy!
Rest 3 minutes, and then…
E.
Three sets for max weight of:
150-Foot Sled Sprints
Rest 60 seconds
Running Endurance Option
Three sets of:
1600 Meter Run @ 80-85% of your 1-Mile PR Pace
Jog/Walk 400 Meters
A. 27:01
B. Done
Optional strength work done
Primary:
A) 23:02
DL’s: 10/6-4/6-4
MU’s: 7/3-7/3-7/3
WB’s: 12/10/8 every set
T2B: 10/10/10 every set
Farmer’s Carry in two sets first time through then one set for final time through
BBJO’s just slow and methodically
B) Complete
Did all the sled work. Got a good leg pump out of it all.
A. Three rounds of: 9:22 10 Deadlifts (365/245 lbs) (UB, 5/5, 5/5) 10 Muscle-ups (6/4, 4/3/3, 3/2/2/2/1) Not sure if abs are sore or what but my kip was not great during these today… using all the deep dip muscles. Immediately followed by. . . Three rounds of: 21:30 30 Wall Ball Shots (30/20 lbs to 10′ target)- all done in 2 sets 30 Toes-to-bar- these were tough today, not sure if it was becuase of GHD sit ups or what. Sets of 5-6 mostly Immediately followed by. . . 27:50 200-foot Farmer carry (100/70 lb dumbbells)- had to use… Read more »
How was the Weightlifting?
A. 30:47- MU were so weird today, after the first set, I was getting 2 at a time. Died I then burpees… might have been the slowest set ever lol!
B. Done
A.
On a running clock:
First 3 rounds in 7:44
Next 3 rounds done at 23:23
Total time was 35 mins.
Very tough to finish. Mentally taxing. Had to use 110lb dbs
Went to a box that had a trueform. Do a few 400m sprints on it. First time on one. Not fun
How were your hamstring after the trueform?! 🙂
Completely spent! So much more hammy and glute than I was expecting
Primary Cond
27:49
This sucked. Hands are torn in 3 places. Boo.
Core work done
Make the call on your hands earlier so they don’t tear. It’s not worth it potentially effecting the next week of training.
Oh they tore yesterday but weren’t super deep so I taped them up and did today’s, but they tore again in a new spot first set of muscle ups. I’m usually really good about stopping early before tears. Dunno why it’s been worse, maybe humidity. They’ll be okay by Monday!
Welp just realized I did the wrong work today and did the competitions and not this stuff..
A. Worked up to 255 on the front squat split jerk.. very easy
B. 4:02 42 UB, 15+8+7, 9+9 for the pull-ups.
C. 6:30. Thrusters got tough.. I probably should’ve realized I was doing the wrong stuff after knowing I did thrusters yesterday.
D. Done
E. Done
Ha still got some solid work in!
A. DL/MU-6:45
WB/T2B -16:50
Farmers/BBJOs- 25:00 total time Rx….died on the burpees
B. Done
Running Endurance
Done