Primary Training Session
Mobility and Activation
Warm-Up for Hinging Movements
A.
Overhead Strict Press
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 7 reps @ 75-77%
*Set 5 – 7 reps @ 75-77%
*Set 6 – 7 reps @ 75-77%
*Set 7 – 7 reps @ 75-77%
Rest exactly 2 minutes between sets.
B.
Deadlift
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by. . .
Every two minutes, for 12 minutes (6 sets):
Deadlift x 5 reps @ 70-75%
C.
Three sets for times of:
40/30 Calorie Assault Bike
15 Toes-to-Bar
20 Wall Ball Shots (30/20 lbs)
15 Toes-to-Bar
20 Wall Ball Shots (30/20 lbs)
Rest 2 minutes
After the third set, rest 2 minutes then begin…
D.
Three sets for times of:
1000 Meter Bike Erg or 500 Meter Row
20 Dumbbell Walking Lunge Steps (70/50 lbs – Farmer’s Hold)
30 Push-Ups
Rest 90 seconds
E.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each arm @ 2111
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.
Gymnastics Accessory Option
Max Rep Unbroken Ring Muscle-Up
Rest 3 minutes and then. . .
Max Rep Unbroken Strict Pull Ups
Rest 3 minutes and then. . .
Every minute, on the minute, for 5 minutes:
Ring Muscle-Ups x 50% of your max reps
When the clock reaches 5:00…
Every minute, on the minute, for 5 minutes:
Strict Pull Ups x 50% of your max reps
Running Endurance Option
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rowing Endurance Option
Four sets for times of:
Row 1800 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. 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 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.
Pts.
Set 1 @ 40kg
Set 2 @ 50kg
Set 3 @ 55kg
Set 4 @ 50kg
Set 5 @ 50kg
Set 6 @ 50kg 6-1 reps
Set 7@ 50kg
B. Set 1 @ 110kg
Set 2 @ 130kg
Set 3 @ 150kg
6 sets @ 130kg
Row 8 times 650m every 4 min.
Hr kept at 130 during row. In rest it dropped back down to 90-95. near the end rest hr was 100-105.
Strict press 150
Deadlift clean grip 335
5:24-6:20-6:39. Bike 2:30/3:00/3:00. Ttb all ub. Wb ub round 1. Then 11-9 rest of the way.
4:40-4:38-4:45
Smoked.
Good to see you using that double overhand grip!
Enjoy your rest day Nicholas! Plenty of rest and recovery!
A. 115,135,155, 140×4 (7,6,5,4) got all 7 last week at 135, pretty tore up this week
B. 275,325,375, 305×6
C. 5,5:20,5:40 sold my soul here
Rested forever. Was gonna call it quits but went back at it.
D. 3:42,3:47,4:01
E. 65lb dumbell for RDL, 100lb for rows
10 minute bike to flush legs. Thank god for rest day tomorrow.
Good job getting through today’s work. It seemed like both a physical and mental grind! Plenty of extra rest and recovery tonight and tomorrow to attack Friday.
A) SP: 5@75, 3@90, 1@105, 4×7@90
B) DL: 5@235, 3@275, 1@305, EMOM@245
C) 5:55, 5:51, 5:08
D) 5:08, 5:23, 5:32. Grip was taxed on the lunges! Had to break these up 2-3 times. Pushups are a weakness, broke these up a lot as well!
E) Done
Gymnastics
11muscle ups, emom 5
12 strict pull-ups, emom 6
Good to see we challenged you today!! ??
Primary
Warm up done
A. 110-130-140, 4×7 @ 130
B. 285, 325, 365, then 315 E2M
C. 4:45, 5:11, extra 30 second hold up waiting for my buddy to get off the bike, 5:27. All T2B and WB UB @ 20bs
D. 5:00, 4:27, 4:02
walking lunges 12-8, 12-8, 14-6
Every 90 seconds, for 12 minutes (8 sets) of: Deadlift x 2 reps @ 22X1 *Set 1 – 60% – 275 *Set 2 – 64% – 285 *Set 3 – 68% – 295 *Set 4 – 72% – 325 *Set 5 – 76% – 345 *Set 6 – 79% – 355 *Set 7 – 82% – 375 *Set 8 – 85% – 385 “The Running Dead” For time: 1600 Meter Run 50 Deadlifts (225/155 lbs) 50 Calories of Assault Bike 50 Dumbbell Box Step-Overs (55/35 lb DBs to 24/20”) 1600 Meter Run Time = 29:44 Mile 1 = 6:40 DL:… Read more »
Looks like you pushed your limits today! Now you just need to find a way to grow bigger hands 🙂
Warm up/Muscle up
A. Off 185
B. 325/375/425 – 375×5 all sets
C. 5:35/7:20/6:16 – Echo Bike 2:30/3:10/3:15
All i had time for – 90 minutes.
Limited time but still some solid work! Nice work Brady!
A. 52.5-65-75-67.5kg x 4 sets
B. 130-160-180kg
140kg for emom
C. 5:00, 5:26, 5:53 first set ub then had to break second set of t2b.
D. 4:26, 4:28, 4:40
E. done
did the pull ups in the afternoon
10 max then 5s
Nice work Petr!
Took it easy today. Just did the deadlifts and a worm workout with my team.
DL
245/270/290…250# for the EMOM
Ready for a rest day tomorrow ?
And then crush the WZA Qualifier!
A.
115/145/160/145×7-7-7-4 reps
B.
350×5/400×3/450×1 then e2m @350
C.
5:56-6:09-6:32
Bike as 2-2:30. Should’ve pushed harder on it
T2B: 8/7 throughout
WB: 10/10 throughout
D.
5:09-5:04-5:02 on bike erg
Lunges 10/10
Pushups: 5×6 sets/10-8-7/12-10-8
Mobility class
Good to see you hitting that mobility class! Nice work buddy!
A. Done off 85kg
B. 160, 175, 195 emom at 170kg
C. 5:15 / 6:01 / 6:21 – Echo Bike and suffering
D. 3:45 / 3:42 / 3:31
E. Ran out of time.
Roll on recovery day!!!
You’ve earned it Tom!
Warmup done
A) 125/145/165/145×4 – same weight as last week, but felt a bit better
B) 305/355/395/325×6 – did a 500m bike erg during each 2:00 interval as well
C) 4:30/4:35/4:49 – bike was 2:05ish for the first 2, then 2:20ish for the last one, ttb and wb unbroken
D) 3:54/3:56/3:56, bike was 1:55ish, ub lunges, pushups were 1 big set each round, then just chipped away with 2s and 3s to get to 30
E) 53# kbs for the rdls, 70# kb for the rows
How’s your chest feeling??
Chest feels good so far, but my triceps are luggage – I knew I was in trouble when they started blowing up during wall balls
Did the normal glute warmup
A. 115×5/142×3/162
4×7 @ 142#
B. 5×295/3×335/385
6×5 @ 315#
C. 6:06-unbroken
6:54 T2b:15/11-4 Wb unbroken
7:42 T2b:15/12-3 Wb unbroken
D. 4:19 lunges:10/10 pushups unbroken
4:20 lunges: 14/6 pushups unbroken
4:14 lunges unbroken, pushups 20/5/3/2
E. Split stance RDL-95#
Rows-70# db
Why not lunges and Push-Ups unbroken??? 🙂
Did a mash of stuff I missed this week
Ended up getting some work in last night
Saturday’s A. 3 sets 400m run, 20 front squats 50# db, 10 deadlifts 50# db
4:30/3:27/3:40
B. clean complex 5×245#
C. Switched to 100 dubs + 5 ring mu into max reps in remaining time- 245×2/205×3/185×4/155×5
Back squat-6×265/4×305/2×325/2×345/
6 reps @ 315
A.
46-58-66-60-60-60-60 kg
B.
145-165-186-155 kgx6 set
C.
4’40”—5’15”—6’43” All Unbroken
D.
5’04”—5’00”—4’31”
E.
Done
In the afternoon Running
Solid day 3! How’s your chest feeling after all those pushups??
googd but very slow with the row, very tired, push up series of 10 reps
Plenty of extra food and rest tonight and tomorrow!
A
40*5
47.5*3
55*1
47.5*7*2
50*7*2
B
120*5
140*3
160*1
130*5*6 sets
C
Scaled to 35 cal bike
15 wall ball (30 ibs)
4:24
5:14
6:03
D
Scaled to 24 kg ktb lunges
4:52
4:18
4:28
E
Done with
22.5*2 dB for split Romanian dl
22.5 dB row
Was the drop off on C due to the Bike?
Yes
Kept everything unbroken and fast transitions but The bike just got slower each set
Know your goal RPM and try to stick to it. Check yourself when you start to waiver. You can always pick it up a little ??
A. Worked off 76kg – All felt Really good.
C. Clock was reset 🙁
D. 1st round lunges 10+10 / pushups 10+10+10. 2nd/3rd – Unbroken all,
Looks like a good days work Sean!