Program Note – This week will look a bit different than most as it is a transition week between cycles. Next week some athletes will be testing for baseline data, and others will be hitting announced Granite Games workouts to prepare for that competition. Either way, we want you all physically and mentally rested and ready to hit it hard the week of September 4.
Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Windmill x 5 reps each side
Rest as needed
B.
Four sets of:
Dumbbell Z-Press x 10-12 reps
Rest 45 seconds
Alternating Cossack Squats x 14-20 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 45 seconds
C.
Three sets of:
Stict Pull-Ups x 10-12 reps (load if possible)
Rest 60 seconds
Strict Handstand Push-Ups x 10-12 reps @ 20X1
Rest 60 seconds
Primary Conditioning Session
A.
For time:
40/30 Calorie Assault Bike
30 Shoulder to Overhead (135/95 lbs)
30/20 Calorie Assault Bike
20 Shoulder to Overhead (135/95 lbs)
20/10 Calorie Assault Bike
10 Shoulder to Overhead (135/95 lbs)
B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
C.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
D.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes
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.
Four sets of:
Bench Press x 8 reps @ 21X1
Rest 2 minutes
B.
Three sets of:
Chinese Rows x 6 reps @ 21X0
Rest as needed
C.
Three sets of:
Overhead Triceps Extensions x 12 reps @ 2010
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds
Assault Bike Conditioning Option
“Power Hungry”
For max calories:
3 Minutes of Assault Bike
A. Warmup done
B. Z-press:55#
Db rows: 70#
Cossack squats-body weight
C. Pull-ups/hspu done
Bench press w/ tempo:155×2/165×2
S2 later
Primary conditioning w/ 115# strict presses from rack-
Primary Strength Session
A.✅
B.✅ DB Z-Press @25# each
C.✅ strict pull ups @5#
Primary Conditioning Session
A. 8:58
C.✅ sled + 130
D.✅ sled + 180#
Primary Strength Session:
A. Done
B. Done w/40# and 70#
C. Done
Strength Accessory Option :
A. 150#
B.155#
C. Done 36#’s
A. Done
10kg for KB windmill
B. DB z-pressx12 reps: 20#/25/25/25
Alt. Cossack squats x 20 reps w/ 15# DB as counter-weight
Single arm DB row x 10 w/ 45# DBs
C. Strict pull-up: 6+2+2/6+2+2/5+2+1+1+1
SHSPU on box x12 reps
Conditioning:
A. Skip – waiting for back to heal before going overhead w/ barbell
B. Rope pulls to 75ft w/ 120#
C. Reverse sled drag: 215/220/220
D. Harnessed sled pull: 300/305/305
Strength Accessory:
A. Subbed bench for DB floor press w/ 25#dbs/30/35/35
B. Skip
C. OH Triceps press: 25#/30#/30
Kb biceps curl: 10kg/10kg/8kg
Strength:
A: done
B: 30lb on z-press/cassock/40lb on rows
C: 10/10 each round
Spent time mobilizing before. Coming back from a cold, drinking too much, and my back. Going for quality over quantity.
Here’s my favorite Psoas Stretch. When it gets super tight it flares up my back and this is a game changer for me!
https://www.youtube.com/watch?v=W_hr7X5oXzM
All accessory done
Con
7:36
Power hungry #94 cal
So close
Getting close to that 100!
A. Done
B. Done
C. Pull-ups with 18# kb
12 Shspu
Did yesterday’s workout with AB
5:03, 5:13, 5:06, 5:08, 5:10
Love the consistency on the yesterday’s intervals!
Slow and steady! ? Oh, that bike…
B. Done
Conditioning
9:19 (airdyne instead of assault bike, so I just went off of what my time usually is on a bike)
Strength
A. Done
B. 25/35/25#
C. 15# 10reps
Conditioning
A. 7:18 I think… I forgot already ??♀️
B. 135/150/150
C. 225/240/240
Strength accessory
A. 85/105/115/120 (failed the last rep)
B. 85/105/116
C. 15# DB one arm at a time/ 20# KB
? ?
I’m sorry, I can’t understand through your heavy accent
Primary Strength:
A: Warm up done.
B: DB Z Press at 35lbs, Cossacks x20 – I should’ve weighted these, I can do these all day. They are one of my resting positions, but fun! Rows at 45lbs.
C: 10 Strict Pull Ups, 12 Tempo SHSPU – I too should’ve added a decificit here.
Good little late night solo session after a long day in court.
Primary Strength:
A. done
B. 25# Z-press x 10, Cossack squat x 16, 35# row x 8
C. Gymnastics work
Conditioning:
Metcon – 9:24 – could have pushed a bit harder on the bike but legs were a little tired, went 18/12, 12/8, and 10 on s2oh
I hate admitting this… but I don’t cringe (as much) anymore when I see assault bike in the metcons.
All sled work done
Haha I’d hope so when you’re on one at least 4 times per week, you’re welcome ??
Primary strength:
A. Done
B. Db z press @20
Cossack squats done
Single arm db rows @25
C. Strict pull ups done
Strict hspu-Did negatives
Strength accessory:
A. Bench press @85
B. Chinese rows @65
C. OH tricep ext. @25
Kb bicep curls @18
Session two
3 rounds of zpress kossack row stuff then got approached by a gym member
3 rounds of spu shspu 10 across hspu were hard after this morning
3 rounds bicep curls and tricep extensions
Some hip mobility to finish
Tempo Bench: 135-155-165-170lbs
Tempo Chinese Row: 140-145-150lbs
Reverse Sled: 400lbs for all.
Harnessed Sled: 600lbs for all.
Butt pump.
What was your power hour cal count?
Didn’t ride the bicycle today.
Primary Strength
A. Done
B. Done, 22.5kg for z press, 30kg for rows
C. Done 5kg for pull ups
Strength Accessories
A. Bench @80kg
B. Chinese rows @70kg
C. Done
Also did rope pulls @30kg
AM
Strength
A. Done
B. Done
Z- Press: 25#s/30#ers x 3 rounds
Cossack: BW
Row: 45# DB
C. Done w/ BW broke up last two sets of pull-ups
Should have used a deficit for the SHSPU
Accessory
A. 85/105/115/125
B. 85/115/115
C. 30# DB for tricep extension
18# KBs for curls
PM
A. 8:06 – added a 50′ sprint to the end to practice jumping over the bar since I’m about as clumsy as Maddy ?
Hey that’s not very nice…but so true! We love her ?
I’m definitely more than she is actually ?? I trip in the gym at least twice a day so I don’t want to trip at GG
Strength
A. Done
B. 35×12-20-50×8
C. Pull-ups: 10 BW
SHSPU: 10-7-10 fell away from the wall my second set
Strength
B. Done
C. Done
Conditioning
A. 7:16. All shoulders to overhead unbroken. Middle assault bike was rough.
B. 145,170,215
C. 240
D. 425, 380,380
Solid push on the conditioning Tyler!
A) done
B) – z press with 30lbs
– crossack squats done w/ body weight
– row at 65lbs
C) done at 14:16 don’t have a true assault bike but took yesterday off due to a little back tweak. But today felt better
Accessory strength done
Glad your feeling better Jordan!
I rested yesterday…needed two rest days as I did two a day on Friday and a long one on Saturday with a swim in the evening as well.
A Done. Love this warm-up.
B. Used 25s for z-presses; rows I used 30s
C. I practiced kipping hspu since I get to kip at GG!
conditioning: 8:52
Sandbag carry: used 80# but stopped a couple times cause I could still feel the deadlifts from Saturday.
Harnessed sled pulls: used 250..on mats. yuck
Reverse sled drag: 160#
hand over hand pulls (pulled a strap); 115# then 80# for last two sets.
Fun…
Looks like a good days work!