Primary Training Session
A.
Five 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 2-3% heavier than last week, and focus on a controlled 3-second descent, followed by a maximal speed ascent.
E.
Every 10 minutes, for 40 minutes (4 sets) of:
400 Meter Run (on Assault Runner if Possible)
10 Burpee Dumbbell Deadlifts (70/50 lbs)
15 Toes-to-Bar
20 Dumbbell Shoulder to Overhead (70/50 lbs)
20/15 Calorie Assault Bike
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
Four sets for distances of:
2 Minutes of Rowing @ 20 s/m
2 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 22 s/m
2 Minutes of Rowing @ 26 s/m
Rest 4 minutes
AM
Box Throwdown
PM.
Primary Training
A. Done with 2x25kg DB on Plates
B. 80 / 85 / 90
C. 57.5
D. 145
Did this on saturday but forgot to upload my scores so doing it now.
Rowing endurance
1802m
1814m
1766m
1778m
Focused on technique, not on speed so might be a little slow but felt good.
Primary training session
A. Done @30kg
B. Done @50kg
C. Done @40kg
D&E. Felt like my energy and concentration was gone so decided to stop, go home and take some rest.
A. Skipped
B. 205
C. 150
D. 350 (+10 from last week)
Primary Conditioning
5:24/5:23/5:29/6:07?
Used assault runner but subbed 15 SHSPU for S2OH since I suck at them and need to add them to conditioning when I can.
A) Rowing Endurance. 8214 m total
B) Jump Squats @135
C) Bench @255
D) Press @155
E) Squats @365
F) EMOM. 1) 6:12 2) 6:01 3) 5:33 4) 5:27 rx
First few sets must have been a warmup 🙂
over estimated the 70lb db and did push jerks 7-7-6 first two. then went 11-9 push press next two. was aiming for negative splits. but was attempting to by increasing rpm on the bike each round
Primary training
A) done with 95lbs
B) done at 225
C) done at 150 felt better than last week
D) done at 291 6lbs heavier than last week
Strength accessory
A) done I like this combination it’s hard!
B) 35lb on the sit ups psoas march done
Fun Saturday!
And rest…?
Primary Training Session
A. 145#
B. 250#
C. 155#
D. 400#
Julien’s Strongman Program
A. Jumping Back Squat 105#
B. Close Grip Bench 205#
C. Strict Press 125#
D. Back Squat @ 30X2 275# (+5% from last week….)
E. Scale DBs to 55#
I tried 70# and I could do it, but I wouldn’t have had any rest. Finished each set with 2-3 minutes of rest.
Drained form the week. Resting the rest of the day and going river rafting with my box tomorrow!
Thank you Tino, this week was great!
You’ve put in some good work this week dude. Plenty of good food and rest tonight and tomorrow to get your mind and body ready for Mondays fun!
Close Grip Bench Press 3 x 4
235
Strict Press 3 x 4
150
Back Squat 5 x 3
385. Same as last week. Legs were feeling weak today
Conditioning
4:55
4:59
5:09
5:15
*Used 70 lbs KBs for the burpee deadlifts and 55 lbs for DB Shoulder to Overhead. It was all I had but I was happy to push the pace and keep it unbroken. But not RX today
Need to speak to the gym owner and tell him to sort out his dumbbell game… 🙂
the DB S2O is two DBs or one? assuming 2 since is doesn’t say single arm…
Two
estimated … what it means … @ 75-80% of 1-Mile PR Pace
75-80% of your 1-mile PR time.
http://www.reuneker.nl/files/code/pace/
I always find this helpful.
Haha I wasn’t going to try to do math 🙂
Jumping Squats at 95lbs
Close Grip Bench at 160lbs (felt easier than last week)
Shoulder Press at 120lbs (same)
Back Squat at 265lbs. Up 5lbs from last week.
Conditioning: 4:55, 5:15, 5:55, 5:49 (Pull Ups instead of T2B) – S2OH were UB except for the 3rd round (12-8), runs outside because no Assault Runner. Went better than I thought.
SAO part A Done.
Damn !!! We used the same weight. Such a bad ass.
They got a little heavy but I didn’t want to re-clean them so I just hung on. It made my arms useless on the last AB. Fun workout for sure! Nice work today to you as well!
Suggestion for 400m run? It’s real Smokey from wildfires where I am.
500 Meter Row
strength:
1) no trap bar: 50kg
2) 88kg
3) 58kg
4) 141kg
Strength accessory:
1) Done 30′ hold
2) 10kg plate on sit up
Didnt have a lot of time today so I did the things I thought would give me the most bang for my buck.
C. 160/155/155 kinda slow here
D. 375 each round but still felt really slow. Training partner said I looked like I was moving well but I didnt fell like it.
E. 5:40, 6:02, 6:39, 6:38 used a 75lb DB, 350m ski instead because of heavy rain and flooding
Nice work getting this in! That’s a good day with limited time!
So–worked out with my morning class and started off with clean complexes and the pan was hot so–i decided to go for a PR and hit a 200# clean!!!! That was my goal for the end of 2017 so I’m stoked. Now on to 170# snatch! Then did the class workout: 5 Rounds of: 3 Power Cleans at 105 6 Front Squats 12 Toes-to-Bar 4:49 Now doing todays strength cause I’ve missed the last two Saturdays because of life! A. We have a trap bar–so 65# total. B. 116# C. 93# D. 213/223/225 x 3 sets. Felt strong! i really… Read more »
Congrats on the PR! That’s awesome!
Yeah!! All the time and effort focusing on strength has really paid off. Great work Shely!
early morn row solid
strength programming done. strict press for first time today !
PCS done solid
Assault runner
50lb dbs
subbed T2B for v-ups and subbed STOH with ring rows, still dont feel confident to go overhead in metcon
20 cal
6:23
6:45
6:50
6:22
solid day so far !
So far? Is there more?!
Haha no I’m done for the day. Might just do some shoulder rehab and mobilize later
Haha I was wondering what else you had to do after that solid session!
haha it was a solid one for sure !
btw love the “shit sandwich” workouts lol
A) 50 on trap bar
B) 215/220×2
C) 150
D) 315
Condo – 5:30/5:39/6:11/6:24 on the air runner, this was spicy
Solid finish to the week Brenden!
A) 115
B) 245
C) 135
D) 315
Hoped in on the community WOD for the Metcon
A
Power snatch from blocks: 175×3/185×3/195×2
B
AB+G2OH
6@205 (1:16 bike)
5@185 (1:24)
6@156 (1:31)
6@136 (1:35)
C
BB Jumping Lunges:20/20/20
Jumping Lunges: 22/21/20
Primary Conditioning
4:07 (I’m pissed. Would’ve been 3:53 but I failed my 15th hang clean!! Other than that rest unbroken)
Nothing to be posted about! I love that you pushed the pace and got to the point where you missed a rep! Awesome push!!
Monster – please try to avoid embarrassing me when we hit wodapalooza workouts
Thanks but we’ll see when I hit todays PC tomorrow morning. Assault runner is gonna be ??
Damnnnn nice work!!!
With db burps deadlift. Open standard jump down and up with hands on db or can we step down and up just to clarify
Put your body on the floor and stand back up again golfing the dumbbells