Mobility & Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Five sets of:
Close-Grip Bench Press x 2 reps @ 80%
Rest 2 minutes
B.
Five sets of:
Strict Press x 2 reps @ 80%
Rest 2 minutes
C.
Four sets of:
Overhead Double Kettlebell Carry x 100 Feet
Rest 60 seconds
Banded Pull Aparts x 25 reps
Rest 60 seconds
D.
Four sets of:
3″ Deficit Deadlift x 10 reps @ 57.5%
Rest 3 minutes
E.
Two sets for times of:
100 Double-Unders
500 Meter Row
25 Thrusters (115/75 lbs)
50 Toes-to-Bar
25 Thrusters (115/75 lbs)
500 Meter Row
100 Double-Unders
Rest until the clock reaches 15:00, and then REPEAT.
Strength Accessory Option
A.
Three sets of:
Banded Biceps Curls x 10 reps
Immediately folllowed by…
Supine Ring Rows x Max Reps in 30 seconds
Rest 60 seconds
Band Rotations x 15 reps each side
Rest as needed
B.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest as needed
Running Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running
Today’s pacing is up to you, but I would like to see consistent distances with no more than 30-40 meter variation from your first to your final set. This is your opportunity to learn how to moderate your effort levels to maintain consistency over the course of workouts. Think about running smooth at 85% effort or so for the first set, and understand that in order to match your results in each successive interval you’re going to need to work harder as a percentage of effort. Embrace the challenge and discomfort.
Rowing Endurance Option
Four sets for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
2 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 2-3 minutes
A
245
B
185
C
Done
D
295
E
13:00
14:50
A. 220
B. 125
C. Done
D. 235
E. Scaled to 60% reps. 10:40, 13:54
A.135
B.100
C.20kgs
D. 175
E. 12:04/12:36
On the first round I did the first set of thrusters unbroken and the second as 14/11, on the second round I had to break both sets of thrusters. That’s where I slowed down!
T2b were 25/12/9/4 and 20/16/14 (way faster but then I struggled on those thrusters)
All rows were between 2:05-2:10.
Strength accessory option
Done
PM Session: A. Every 2 minutes, for 12 minutes (6 sets): Clean Lift Off + Clean Lift Off + Clean + Jerk *Sets 1-2: @ 65% of 1-RM Clean & Jerk – 185 *Sets 3-4: @ 70% of 1-RM Clean & Jerk – 195 *Sets 5-6: @ 75% of 1-RM Clean & Jerk – 205, 215 B. Two sets for times of: 600 Meter Assault Run 60 Wall Ball Shots (20/14 lbs) 40 Alternating Dumbbell Snatches (50/35 lbs) 20 Wall Ball Shots (30/20 lbs) 100 Double-Unders Rest 6 minutes 1 – 0:00 – 11:13 (11:13) Run = 3:15 WBs =… Read more »
A. 145#
B. 105#
C. Done
D. 190# (I used straps today. They were better ?)
E. We did a team variation…
For time:
100 dubs (all 4)
2000m row (each pair (m/f pairs)
100 dubs
50 worm thrusters
100 dubs
100 T2B (m/f pairs)
100 dubs
50 worm deadlifts (team didn’t want to do anymore thrusters) ?
Time was 25:40.
Definitely ready for a rest day.
A. 55kg
B.35kg
C.2x20kg
D. 75kg
E. First set , 54 Double unders, my time ran out and I immediately started the second round. Second round 17:59.
SAO Done
Pts. A. Done @ 72kg B. Done @ 52kg C. Done @ 2x 12kg kb D. Done @ 100kg E. No rower so subbed 400m run. First set: 13:50 Second set: added 2 min rest cause first set finished close to 15 min. Did not finish in 15 min had 11 thruster 400m run and 100 dubs left. Double unders unbroken, pushed the run, thrusters 10-8-7 ttb 10-10-10-5-5-5-5 thruster 7-7-7-4, run felt heavy but pushed, double unders unbroken Second set, 3 trips on double unders, run felt ok, thruster 10-8-7 longer rest in between these, ttb sets of 5 short… Read more »
Way to push it today! Dont get too caught up in set number of reps in your workout. If 5s, 10s or consistent 7s. Can be great to pace that way, but can also hold you back if you do not need to rest yet.
A. 48 kg
B. 35 kg
C. 2×16 kb kb carry
D. 72 kg def.dl
E. No chance in hell to finish the whole workout in 15 mins cap. So restarded the New round at 20:00.
Round 1: 16.56 min (thrusters 9-8-8 @35 kg)
Round 2: 19.37 min (thrusters 9-8-8 @35 kg)
No 100% push because of my sickness, and my Conditioning are reduced. Still happy that I got through 2 rounds.
Strength accessory option done.
Be smart Christina! Training through illness is just prolonging your recovery. Don’t tax your CNS more and let your body rest!!
AM Session: Against a 90-second running clock: 5 Sandbag Cleans (150/100 lbs) Max Calorie Row in remaining time Rest 2 minutes Repeat for a total of 5 sets, noting calories achieved in each of the sets. 18 / 21 / 20 / 20 / 20 = 99 Cleans ~ :30 On rower at ~:35 Cut this down from 10 cleans to 5 – probably had a little too much time to row. I underestimated how much I would recover in the 2 minute rest. I usually struggle to do 5 cleans/min when I have to do them in the middle… Read more »
Sounds like you need to start trusting your fitness a little bit more! I think 7 would have been the magic number
A 150kg
B 90kg
C 2kb’s 32kg
D
140kg
E 12:34
Row 1:50/1:57
Thrusters 10/8/7 10/8/7
Ttb 13/13/12/12
12:26
Row 1:49/2:02
Thrusters 13/12 10/8/7
Ttb 20/20/10 wanted to do some bigger sets to check if that made any difference
Got to say that my total body is asking for a rest day! Especially my legs and shoulders
Haha! My exact thoughts going into today…still managed to squeak out some pretty solid and consistent times and great to see even fatigued you can knock out some bigger sets of toes to bar ?
Mauk. Where are you from ?
The Netherlands?
Aa oki.
A.
90 kg
B.
63 kg
C.
2kb 20 kg
D.
120 kg
E.
14’22”
Du 100/54-100
Row 1’51”/2’01”
Thrusters 15-10/10-8-7
Ttbar 5×10
17’14”
Du 100/100
Row 1’58”/2’06”
Thrusters 12-6-6/10-9-6
Ttbar 5×10
( very slow whit thrusters and row )
In the afternoon Row
Legs gone from the weeks work?
more shoulders than legs