Primary Training Session
Aerobic Primer @ 80-85%
Two sets of:
400 Meter Run or 500 Meter Row
40 Double-Unders
20 JumpIng Air Squats
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
Rest 90 seconds
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.
A.
For movement quality and efficiency:
20 Strict Pull-Ups
20 Strict Handstand Push-Ups to 2-4″ Deficit
25 Chest-to-Bar Pull-Ups
25 Strict Handstand Push-Ups
30 Pull-Ups
30 Tempo Push Ups @ 2111
B.
In 15 minutes, establish a 10 rep max Back Squat
Rest 3 minutes, and then perform:
One set of:
Back Squat x 10 reps @ 90% of today’s 10 Rep Max
C.
Three rounds for time of:
20/15 Calorie Assault Bike
20 Push-Press (115/75 lbs)
20 Box Jump-Overs (24″/20″ – Jump up, step down)
Rest 5 minutes, and then REPEAT – so you’ll be doing two sets of three rounds for a total of six rounds.
D.
Complete rounds of 10, 8, 6, 4 and 2 reps for volume accumulation of:
Renegade Rows (50/35 lb DBs)
with a 30-second Supine GHD Hold between rounds.
1 Renegade Row = Push-Up, Row Left, Push-Up, Row Right
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:
Single-Arm Dumbbell Shoulder Press x 8 reps each arm
Rest as needed
B.
Four sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
C.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest 20-30 seconds
Banded March x 3 minutes
Rest 20-30 seconds
D.
One set of:
Banded Hamstring Curls x 100 Reps
*If you don’t have access to a reverse hyper please perform, safety bar or barbell good mornings or band pull-throughs.
Running Endurance Option
Five sets for times of:
Run 1600 Meters @ 80-85% of 1-Mile PR Pace
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.
Rowing Endurance Option
Five sets for times of:
Row 2000 Meters @ 80-85% of 2K PR Pace
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.
A. 30c2b-11/10/9
100heavy rope dus-30/5/30/35
50pushups – 11/10/9/7/5/5/3
30 pull-ups- 20/10
100 dus – unbroken
– 9:13
B. 210/190 for 20 reps (My goal was 200 for 10, so really happy with thus ?)
C. 9:37/9:42 (really struggled with the heat here.it was 108 outside when I finished. At least I remembered my electrolytes this time!)
D. 8:30
E. 5 sets 20 banded bench press @12lb with purple band
Hydrate, hydrate, hydrate!
Pretty damn consistent considering. Just make sure you stay out of the heat today, relax and replenish ? ? ?
A.
Strict Pull-Ups 5-5-5-4-1
Strict Handstand Push-Ups no deficit 8-4-2-2-2-2
Chest-to-Bar Pull-Ups15-10
Strict Handstand Push-Ups abmat 8-6-5-3-3
Pull-UpsUB
Tempo Push Ups 10-10-10
B. Max weight 90 kg
Max reps 90%- 10 reps
C.
First set 13:49
P. P 10-10/12-8/UB
Second set 15:02
P. P 12-8/12-8/12-8
Afternoons open water 900 meters
Nice swimming on such a hot day ?
Good to see you getting to cool off in the pool ?
Enjoy the rest of your weekend and look after your body after a tough week!
A done focussed on mechanics and went well. All unbroken
B 155kg
140kg felt wayyy easier haha
C 8:03
Went out a little hot on the bike the first set 550watt
Dropped the other sets around 400
P.p all unbroken
Tried to keep on pace and to speed up a little in the last round
8:24
Took the bike a little easier the first set haha
All sets around 400w
Unbr push press
Same as the first rounds on the pace
D done
Even though the bike dropped you still managed to keep your splits pretty consistent. Damn good weeks work!
Pts Warm up done. All movements unbroken. Liked this one. A. Focused on proper movements while going for as few sets as possible. Strict pull ups 10-5-5 Strict hspu with deficit sets of 5. Got a tip to activate my lats during these. CTB 10-10-5. Worked on using hips more and less arms. Strict hspu. 15-5-5 these felt good without the deficit so pushed on the first set till my back started to round. Pull ups 20-10 Tempo push ups sets of 5. B. Back squats 10rm @ 120kg today had some more in the tank but had a stiff… Read more »
Damn good first week! How’s everything feeling?
Feeling good about my results and effort. Body feeling a little beat up. Heat has had an impact on sleep/recovery.
Aerobic primer done.
A. Done. Did 5’s of shspu to get through it.
B. 10 RM @91 kg, 1 kg up (i’ll take that!).
10 @90% at 82 kg.
C. Another day, had No equipment.
D. Done with 2×16 kg db’s.
Stength accessory option done.
How’s the first week on the new cycle been for you?
as good as it could be. I have taken day by day and seen how the body feels. I’ve had mononucleosis – so I’m been weak. But, i´m much better now.
Good to see you’re feeling better. Please be smart with training and look after yourself. Let your body heal!