Primary Training Session
A.
Four sets of:
Trap Bar Squat Jump x 3 reps @ 25-30% of Back Squat 1-RM
Rest as needed
Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.
B.
Three sets of:
Close-Grip Bench Press x 4 reps @ 80%
Rest 2 minutes
C.
Three sets of:
Strict Shoulder Press x 4 reps @ 80%
Rest 2 minutes
D.
Five sets of:
Back Squat x 2 reps @ 30X2
Rest 2 minutes
Perform all sets with 80% of your 1-RM Back Squat, and focus on a controlled 3-second descent, followed by a maximal speed ascent.
E.
Six sets for times of:
200 Meter Sprint (Assault Runner if possible)
12 Dumbbell Squat Cleans (50/35 lb DBs)
200 meter Sprint (Assault Runner if possible)
12 Chest-to-Bar Pull-Ups
Rest 90 seconds
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:
Banded Biceps Curls x 10 reps
Rest 30 seconds
Chin-Over-Bar Hold x 20-30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Single-Arm Pallof Press x 10-12 reps each arm
Rest as needed
B.
Three sets of:
Overhead Weighted Sit Ups x 15 reps
Rest as needed
Banded Psoas March x 20 reps each leg
Rest as needed
Running Endurance Option
Three sets for distances of:
8 Minutes of Running @ 75-80% of 1-Mile PR Pace
4 Minutes of Jogging @ Recovery Pace
Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 4 minutes
All sets should be completed at negative splits, but within 10 seconds between fastest and slowest sets.
A. Barbell Jumps w/ 135lbs
B. CG Bench, 215lbs, felt good and strong
C. Press, 155lbs
E. 6 sets, (Super Smokey outside with fires so did instead)
5 Box Jump 30″
30 Double Under w/ heavy-ish rope
12 DB Squat Cleans
30 Double Under w/ heavy-ish rope
5 Box Jump 30″
12 Chest to Bar
Rest 90 sec.
2:48
2:51
3:09
3:18
3:06
2:58
Started to do the accessory rowing but had no energy for it. Did a workout with my girlfriend instead.
27-21-15 Assault Bike
21-15-9 Toes thru Rings
A. 60kg
B. 100kg
C. 60kg
D. 160kg
Called it a day
A: i took 2x28kg kettles… does that work too?
B: 84 kg
C: 51 kg
D: with 136kg
E: skipped… didnt feel like it. Hmm
Next week im off and im planing of doing 2 sessions a day. Early noon im doing main part except the PCS. Evening im planing to do the options i need and after that the PCS!
A. 120#
B. 170#
C. 130#
D. 320#
E. Times: 4:23 / 3:21 / 3:33 / 4:00 / 3:58 / 3:43
Weight: 55# (was to much) so scaled to 25# rest of the way. Also C2B became a big factor by the end.
Coached a hockey camp all day, pretty burned out but wanted to get the primary work in.
A. 121# jumping squats
B. 225#
C. 155#
D. 324#
E. Times-3:29/3:59/4:17/4:15/4:19/4:29
Db squat cleans-12/9-3/8-4/9-3/9-3/8-4
C2b-unbroken
Hope the Camp went well and you can get some good rest tomorrow!
Today was a good training day … I often feel like So stressed and tired by Saturday… I coach until almost 9 on Friday nights and it’s always hard for me to get to bed. I wish I had a little more consistency in my coaching schedule but I have just learned that for now, i have to plan to be a little more tired on Saturdays. Sometimes I try and wait to train until the afternoon, but I can’t usually stay in bed so that doesn’t really help. A. 85#? Our trap bar is 65# so just put a… Read more »
Control what you can control so that you can deal with everything that life and work throws at you. Seems like you got a good grasp on that this week and finished the week strong! Nice work!
A. Jumping Back Squat @ 80#
B. 183# (I really liked this)
C. 125#
D. 255# (I really liked this too)
E. 29:41
1: 3:15 Squat cleans 6-6
2: 3:33 Squat cleans 8-4
3: 3:32 Squat cleans 8-4
4: 3:56 Squat cleans 8-4
5: 3:43 Squat cleans UB
6: 3:57 Squat cleans UB
All C2B UB
Definitely was not able to sprint tho.
Thanks Tino
“Fast run”
Solid finish to the week!
Primary training session
A) we just got trap bars so that was perfect timing for this, all done at 95lbs
B) done at 225
C) done at 150
D) done at 285 these felt good today
Strength accessory
A) curls done 20 second chin over bar hold and pallid press done
B) 25lbs on overhead sit ups and psoas march done this burned
Good way to end the week!
Running
Just over 4 Miles
S2
Tuesday’s Rowing Endurance (missed and needed a new 2k time for the cycle)
7:17 (:23 sec PR)
Been about a year since I’ve hit this for maximum effort.
Congrats on the 2k PR!!
A.
Worked up to 260 and felt awesome but I called it there. Didn’t want to ruin a good start to the day. Been a while since snatching felt this way
B
185 – :54
205 – 1:03
225 – 1:13
245 – 1:34 (I tried my hardest. Legs were gone)
225 – 1:25
205- 1:15
C. Skipped
Mixed Modal Conditioning
Did Bike + Row
30s: 3:09/3:09
20s: 2:05/2:02/2:02
15s: 1:35/1:36/1:44/1:41
Great work hitting 260 power snatch and hitting those sprint intervals hard. Looks like a solid day all round!
Back is feeling much better but changed things up little to give it few more days.
am session with friends
4 rounds
200m run
15 x ctb
200m run
20 x med ball cleans
200m run
10 x 2″ deficit strict hspu
200m run
20 x walking lunges with the ball overhaed
2 min rest
33:34
pm sessions
B. bench 95kg
C. strict press 70kg
Strength accessory
A. done
Solid session given your current limitations! Well done Petr!
Bench Press
235
Strict Press
160 ?
Back Squats
385
Conditioning
2:41
2:48
2:56
3:01
3:11
3:17
Did some granite Games team prep today
Team of 3
For time:
75ft worm lunges 300#
15 worm Thrusters
30 Synchro Burpees
15 Thrusters
75ft lunges
9:46
Rest
Team of 3 w/ 200# Sandbag – Bearhug
400m Carry
40 SB Squats
400m Carry
30 SB Squats
400m Carry
20 SB Squats
19:00
Try to run later
Be sure to come say hi in St Cloud! Hopefully I’ll be able to watch a couple of your events!
Looking forward to seeing you guys compete in St. Cloud!
– squat jump with 50k
– bench with 100k
– press with 60k (shoulders felt tired after yesterday thrusters)
– tempo squat with 140k
– condo : 2’31, 2’39, 2’50, 2’57, 3’07, 2’58. Everything UB but run was hard after sets of 12 DB clean !
That 5th set! So close to keeping them all under 3!
Yesss I know ! No excuses I have to move my ass
Solid consistency Adrien.
Thanks Coach
Nice ! On the air runner or road?
On the road Cheryl
A. Done with 125, interesting movement.
B. Skipped
C. 155 throughout
D. 365 but didnt feel explosive at all
E. 2:33, 2:34, 2:36, 2:48, 3:05, 2:55. The runs slowed down a bit after round 3. Cleans all UB and C2B all UB
What percentage is 365 lbs of your most recently tested 1-RM Back Squat?
80% almost on the dot. I think it was just a rough day. I’ve hit 385 for 8 within the 6 months and my max of 455 is within the same time frame. I also hit 445 last time we went high percentage back squats.
Did a mile run for our local protien bar company with my gym. going into it i told myself im just going to jog to warm up for the day. that got boring 100m into it so i sent it and ended up PRing my mile lol
5:30
Did all my strength program stuff
solid.
E. done with 35lb dbs and ring rows. damn that assault runner gets spicy haha
SAO.
A. Done and so happy first time doing chin over bar holds with full body weight since surgery !
solid spicy day so far
Hahaha that’s pretty awesome! When you feel good why not just god for it?! Great work!!
Great to see you healthy and fit!
thanks Tino ! running kills me though.. whole body so sore right now. going to do a bunch of foam rolling and stretching and work on overhead mobility later, maybe a little accessory stuff and then looking forward to tomorrow of just not leaving my living room floor stretching and rolling out all day lol
Full send. Well done.
Thanks CJ !
A) Put 50# on the trap bar – not entirely sure what it weighs
B) 215 (estimated 1RM of 265) – close-ish grip, close grip messes with my elbow a bit
C) 150 (estimated 1RM of 190) – did each rep from a dead stop
D) 305
Condo: 2:44, 2:52, 3:00, 3:04, 3:08, 3:18 on the air runner
SAO
A) Did alt. 35# db curls, and did :30 side plank for paloffs
Came out a little hot on the first interval?
Yeah I was up around 1350 watts on the first run and quickly realized it wasn’t sustainable after the cleans
Strength :
1) 45kg
2) 88kg
3) 58kg
4) 137kg
Strength accessory done .
A: Jump Squats at 85lbs.
B: Close Grip bench at 160lbs
C: Shoulder Press at 120lbs
D: Tempo Back Squats at 260lbs
Conditioning: 3:21, 3:19, 3:26, 3:41, 3:30, 4:40 (crashed and burned here – split up the squats Cleans since my legs exploded and then jogged the second run) – easy Ub C2B Pull Ups, squat Cleans were touch and go until the last set)
SAO: Part A Done.
Saturday’s are always hard and heavy after a long week of work/training. But got everything done.
That last set!! ?
Hahaha…more scientifically referred to as “critical drop off,” but much more appropriately tagged as crashed and burned. So solid until that last set.