Primary Training Session
A.
Every minute, on the minute, for 5 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Tall Box Jumps
Use a sandbag light enough that you can toss over your head with a good strong hip extension; and make each jump a max effort, landing as high, soft and straight legged as possible each time.
B.
Build to today’s heavy…
Clean & Jerk x 1 rep
Start around 60% and add approximately 5% every lift. Allow yourself 2-3 missed attempts, then move on.
If you hit a new PR on Tuesday, focus on your mechanics today. If you weren’t feeling great on Tuesday, this is your chance to redeem yourself.
C.
The following workout was first posted in 2013, and was accompanied with the note below it. People loved it so much, I feel it’s only right to continue to include it. 🙂
Three sets for times of:
Run 1 mile
185/125 lb Hang Squat Cleans x 10 reps
20-Yard Front-Racked Walking Lunge (185/125 lb)
Rest 6 minutes
IF YOU SKIP THIS TRAINING SESSION, YOU’RE DEAD TO ME! Don’t avoid this just becuase you know it will hurt. If you want to compete well in this sport, you MUST be prepared to embrace training sessions like this one.
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.
Strongman Training Option
A.
Two sets of:
150-Foot Yoke Carry – for max load
Rest 2-3 minutes
B.
Two sets of:
100-Foot Farmer’s Carry – for max load
(turn at the 50-foot mark)
Rest 2-3 minutes
C.
Three sets of:
150-Foot Reverse Sled Drags – for max load
Rest 60 seconds
Rest 3 minutes, and then…
Three sets of:
100-Foot Harnessed Sled Pulls – for max load
Rest 2 minutes
D.
Every minute, on the minute, for 6 minutes:
150-Foot Sled Sprint
This should be extremely challenging to finish. Load the weight to allow you to finish at least the first three minutes…then try to hang on as best as possible for the final three minutes.
A) done
B) 285 which is my current PR felt really smooth today
C) total with rest took me 54:10 my splits were 13:35, 14:00, 14:35
Running is hard lol. That was a good one
Conditioning:
11:12, 11:47, 11:46 – goal was to keep the runs under 9:00 and the rounds under 12:00. Done and happy with my consistency.
Cleans all went 9 + 1 into the lunges, which I split up in half. Really tried to go UB. Cleans were by far the easiest part.
May need to get off the gains train for bit because my arms and legs feel huge… or maybe I just need to run more. ????♀️??♀️
PM Session
Strongman Sesh
A. Yoke carry 170/180kg
B. Farmers carry 66kg per side
E. Emom x6 – Sled sprints @40kg + sled, think I chose the right weight because this sucked!
Still trying to heal up my back/shoulder. Have an appointment w/ a PT on Monday so we’ll see if we can get me better! Strongman Training: C. Reverse sled drags: 205/205/215 Harnessed sled pulls: 300 all 3 sets In lieu of today’s lovely metcon, I did one of Chris Hinshaw’s Aerobic Threshold Run Workouts: 2x3000m – 5 min rest b/t sets Details: **on curve** 500m fast, 500m slow 400m fast, 400m slow 300m fast, 300m slow 200m fast, 200m slow 100m fast, 100m slow No rest b/t reps Total time – set 1= 19:52 — set 2= 19:54 Hopefully I’m… Read more »
Hopefully you can get to the route of the issue and start moving forward.
Primary training session
C. 12:10 / 13:25 / 14:41
Strongman Training Option
A. ✅
B.✅ @farmer + 80# each hand
C. ✅
Reverse sled : @sled +50#
Harness sled : @sled +110#
D. ✅ sled + 60#
Made 2 sets then failed . Was too heavy!
AM Session
Primary Session
A. Done
B. C&J upto 120kg
C. 9:53 – cleans 6-3-1
9:42 – cleans 7-3
9:03 – cleans 9-1
All runs around 7:15-7:25, lunges in 2 sets
Runs felt great, felt as though I could hold a good pace without getting tired, all the extra running is paying off.
Good to see your training paying its dividends. nice work!
345 clean and jerk. Doing a first timers weightlifting meet in November with some members. Practiced in a singlet today.
Conditioning
8:43
9:07
9:24
Squat Cleans unbroken, dropped the bar and
lunges unbroken
Need to see some pics of you in a singlet ??
Lol nothing pretty.
Presses for time but all work completed
COndo
10:54 with 165
Rest 3 min
10:00 with 165
Solid day!
Primary Training Session :
A. Done w/100# and 47″
B. Worked up to 275# .. PR attempt at 290# and missed the jerk. Gonna post on the FB Page because I still don’t think i’m dropping under the bar enough ? I feel like I am but I’m not sure if that’s what’s still wrong.
C. 14:50/ 16:27/ 18:10 RX .. Mile runs and 185# Lunges destroyed me.
A. Completed
B.Worked up to 285
C. 9:02/10:21/10:47, used 155 on bar
My strong man training for the day included, digging in the 100 degree Florida heat for 4+ hours!
That sounds way worse than what’s programmed for strongman!
Was at a million dollar house right on the water, so at least there was a solid view for it.
A year ago I would have looked at today’s workout and just said, umm, no. So proud of myself for just doing this.
12:29/13:23/14:39 and the last round included the time required to stop at the tracks as a train was passing…for cleans went 5/4/1 directly into 10yards, drop, turn around and return
THANK YOU for making me do this today – I needed this!!
Another great day of work! Keep it going!
10:58,11,10:56
Our mile route is the worst ??
1.4 miles 🙂
C&J: Up to 290lbs (98%) Core got a little sloppy at the end but still hit it. Feeling a bit wiped. Missed 280 and 290lbs once before hitting them.
Did all the below in 100ft sections due to space.
Yoke Walk: 3 sets, 385-400-400lbs
Farmer Carry: 3 sets, 160lbs each arm.
Reverse Drag: 4 sets, 180lbs + sled (about 115lbs)
Forward Sled: 4 sets, 380lbs + sled.
Worked up to 265 clean and jerk felt good but I can’t seem to get pass this number sucks
Metcon sucked
Total time were 9:57(7:10 mile) 9:50 (7:05 mile) and 10:40 (7:40 mile)
Did all the strongman work up until harness pulls my calf began to cramp so bad so I had to lay off
Post some video on the FB page to see if we can help with your lifts.
Will do man thanks
Primary A) done with 60#DBall. 30” box but barefoot B) 245. Didn’t PR Tuesday. Even worse today. Snatch feels like it’s been improving; not big gains but feeling much more consistent. Cleans been feeling better too. Time to focus on the jerks. I haven’t made a lot of progress on raw strength and oly numbers despite taking two months of 1-2 metcons per week and doing all strongman/strength accessory work. I am feeling much stronger, but concerned I am missing something vital to making the gains. Moved up to 450grms of carbs two weeks ago and feel much better over… Read more »
You say you feel much stronger but haven’t made progress on raw strength? I’m not sure I understand…
If you’re feeling stronger continue doing what your doing. Olympic lifting is so technical so if you feel you’re not making progress then it’s likely a technique issue. Try and get eyes on your lifts and continue to post video.
A. Used 30# wall ball cleans for sandbag tosses
B. Hit 236 jumped to 251 & back started to get a little tight so stopped an moved on to metcon
C. 14:32/13:55/13:18
Miles were about 8:30 each time, hang cleans were whatever I could muster, lunges were 10/6/4 first 2 rounds & 12/8 final round
-finished with a bunch of mobility exercises from DR tancini
Hit 345 clean and jerk
Cleaned 355 and 360 but missed the jerk both times
Primary conditioning was a real eye opener
13:13-12:48-1240 (miles were to slow and I was so gassed by the time I got back… Suggestions?? 8:30-9:30min miles each round)
Suggestions…the running option 🙂
Haha will start monday!!
Conditioning:
Subbed 4.0 mile bike for run… this was not fun.
12:31-13:02-12:56
Primary training session A) emom done with 30lb wall ball and 30in box B) pr’d my clean and jerk today and got 300!! Extremely happy with this 15 total pounds so far that I’ve put on that lift since doing the programming. 10lb pr today! C) total time was 52:30 this absolutely crushed me. My long day of moving may have played a role but I pr’d my clean and jerk today so that’s not an excuse haha. My splits were 12:09/14:12/14:09 miles were slow. 6/4 on the hang cleans and 30ft lunges down and back. My legs are toast.… Read more »
Yeah Parker!! Awesome way to round out the week and training cycle, you’ve made some solid gains! Congrats!
Hope you get everything sorted before school starts!
Thank you Tino! I feel a snatch pr coming soon as well haha. I’m going to try and get everything done this weekend so I can focus and have fun Monday
A) 5emom
5 x d ball over shoulder (45kg)
5 x 32in Bjump
B) cnj upto 110kg (just moving, injured hand)
C) 10:27
11:16
11:18