Primary Strength Session
Openers and 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.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from Mid Blocks x 2 reps
(set the blocks such that the barbell starts at the middle of the knee)
*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-5 = @ 80% of 1-RM Power Snatch
*Sets 6-8 = @ 85% of 1-RM Power Snatch
B.
Four sets for times of:
12/8 Calories of Assault Bike
6 Muscle-Ups
3 Ground to Overhead
Rest 2 minutes
Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
The goal of this portion is power output. If sets are taking you longer than 2 minutes, please adjust the loading.
C.
Three sets for max reps of:
30 seconds of Sandbag Squats (150/100 lbs)
Immediately followed by. . .
30 seconds of Jumping Air Squats
Rest 2 minutes
Primary Conditioning Session
Three rounds for time of:
12 Overhead Squats (175/115 lbs)
24 GHD Sit-Ups
100-Foot Handstand Walk or Handstand Walk Obstacle Course (stairs and slope)
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
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
100-Foot Sled Push
100-Foot Sandbag Carry (Heavy)
100-Foot Farmers Carry (70/50 lbs)
Rest 3-4 minutes
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
*If you do not have access to a 100-Foot Rope then perform 2 Legless Rope Climbs from seated.
Mixed-Modal Conditioning Option
For time:
100/70 Calorie Assault Bike or Bike Erg
800 Meter Sled Drag
100/70 Calorie Assault Bike or Bike Erg
Load sled so that you will be constantly moving for the 800 meters.
Strict Gymnastics Skills Option
Every 90 seconds, for 18 Minutes (4 sets) of:
Station 1 = 5-10 Second Handstand Hold + 25 Foot Handstand Walk*
Station 2 = Max Unbroken Reps of Strict Muscle Ups
Station 3 = 15-30 Second L-Sit Hold
*Attempt to hold a handstand and then without coming down, move straight into walking 25 feet on your hands.
Gymnastics:
Probably 5-7 second hold
4-3-3-2+f S.RMU
15/10-15/5×3 (legs straight/legs bent)
A. 185, 195, 205
B. 1:02 @185, 1:09 @205, 1:19 @225, 1:33 @245
*Bike done around 25 sec, all Muscle Ups UB, all singles on the bar.*
Primary Conditioning:
17:56 (Squats were 12, 6/6, 6/6. GHD 8/6/3’s, 6’s, 8’s. HS Walk was 2 x 50ft with a 2-tier plate in the middle (two trips over each round) Only had 3 trips I believe.)
C. Dbl KB Front Rack w/70’s
14/21
12/20
12/21
A. worked off 97.5
B. 1:08 / 1:12 / 1:47 / 2:11
A: 64/68/72kg
B: 60/70/80/90
C: 2x32kg KBs was ugly
Strength
A. 80 / 85 / 90 xx Mega tight today
B. 1m17s / 1m23s / 1m20s / 1m54s
C. 14-20 / 13-18 / 14-20
A) 105/105/105/115/115/120/120/120 PWR SN
B) 1:46/1:52/1:58/2:38 (broke the last set of MU and that was a mistake. Whoops)
-Did class metcon as it was the last week of our inner gym competition
Contemplating surgery on my shoulder.. needless to say, I am trying like hell to just lay off it . I’m very conflicted. I know I Haven’t given it a full chance of complete rest so I’m really trying to stick to that now. I know Tino you don’t have to say it ha ha. So today was very modified but I’m proud of myself for the effort and the attitude that I put forth in my training. I gave everything I had and didn’t second-guess my effort because I wasn’t doing what was program haven’t given it a full chance… Read more »
I would get a professional opinion and if you need it get it done now and start the recovery process. In the long run you’ll come back stronger and healthier!
It is hard to train after surgery. Mentally.
Just try to do what you can do. Not put to much pressure on the post injury.
Strength
A. 100-105-110
Strength Accessory
4:16-3:40-3:45
(I didn’t have a sled to push so I subbed 10 calories on the bike)
Echo bike again! Yuck!
We have become the best of friends lately.
A- 125/135/145
B- 1:30/1:34/1:37/1:40 UB MU
C-14/21, 15/20, 17/21
Conditioning 10:52. 100’ hsw
Strength Accessory done. Pretty fun day today
Solid push today Kayla!!
Primary strength
A) 165/175/185 felt fast today
B) 1:04/1:08/1:12/1:27 muscle ups unbroken and felt good. Last bar was hard and felt heavy but tried to move it the best I could
C) 13/13/13 sandbag squats 22/20/15 jumping squats. This hurt
Strength accessory
5 plates on the sled 150lb bag for carries
A. 112/ 120/ 127# no misses
B. 1:18/1:48/1:45/ 2:00 RX weight 6/5/6/4 Muscle ups
PC: stopped after 75′ (time was 19 ish..) had to stop several times and shake off the headache. in round 3- (did 100′) RX
BE SMART! If you don’t feel well then rest you’ll be doing more harm than good!!
S1
Bike option with the Erg
S2
Back is super tight from the DB burpee deadlifts on Wednesday
Snatches stayed at 165 just to stay light and not push my back
I did
12 cal assault bike
6 muscle ups + 2 dips
All sets were under ;60 or just over :60
Then just did some accessory
Plenty of mobility tonight and an epsom salt bath if possible. Hope you feel better tomorrow!
A. 170×3/ 180×2/ 190×3
Did 2 hang snatches instead as no blocks and don’t want to use plates?.
B. 1:12/1:24/1:36/1:56 ouch. All MU
C. 16,18/13,15/12,16. This sucked but legs are stronger!
Conditioning:
23:12. UB OHS and GHDs. The course I made I had to take about 3 attempts for the 6 times crossing over it. Had I done normal it would’ve been like 10 minutes less but the challenge was awesome! #lotsofalling
Strength:
Will do likely with the 103# sled for pull, 205 for sled push.
Challenging day but you definitely got better. Awesome work!
A. Off 235
B. :58/:55/:53/1:30? all Singles CnJs
Primary
11:41 OHS and GHD UB, 100’ HSW in 33’ sections
Primary Strength Session
A. 1-3 – 170# / 4-5 – 180# / 6-8 – 190#
B. 1:19/1:43/2:05/2:33
C. Traveling. No sandbag at this gym. Subbed 135# Front Squats. 10/20. 10/16. 10/17
Gymnastic Accessory
Handstand Holds
Strict Pull-Ups
Julien’s Strongman Program Day 2
Skill Work
65, 75, 85#
TAO
Sumo Deadlift: 315, 355, 405, 445, 495#
Still getting all your work in while travelling. Impressive!
I did what I could. I won’t be able to workout tomorrow. I might just try to get a bicep pump in the hotel gym ?
Bi’s and Tri’s done
Rear delts done
A. 145-155-155-165-165-175-175-175
B. Scaled
rd 1 2:01, 185 3 p clean and p jerk
rd 2 1:58, 195 3 p clean and p jerk
rd 3 2:07, 205 1 clean and p jerk, 2 p clean+ 2 split jerk
rd 4 2:01, 215 3 p clean + split jerk
C. (PM session or tomorrow-sandbag sub?)
D. Scaled
OHS @155
12/6-6/12 (2 sets unbroken)
only one GHD at our box (shared)
HS obstacle- 4 tiers, back and forth each rd
9:25 This was a fun wod 🙂
Thanks Tino
Fun day of work! Not to bothered about how many tiers but just a change in stimulus and that you stay safe.
Did you not see the note for sandbag?
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
Now looking through it again I see that it’s written in the secondary strength. Sorry! I should’ve read through the whole thing!
Short on time today so did what I felt would benefit me the most.
Morning session
Strength accessory
2:04/2:02/2:08
Primary strength
C. 14+18/13+19/15+20
Evening session
A. Set 1-3 @45kg
Set 4-5 @48kg
Set 6-8 @51kg
Got some good work in!
Sub for 150# sandbag?
I can make stairs out of 45# plates, but how many tiers high do you want me to build it?
Strength
A) 165/175/185
B) 1:27/1:29/1:45/2:44
C) 34/30/31
Gonna try to hit up the mixed modal this afternoon depending on when I get out of my Arabic test this afternoon
Good luck with the Arabic test!
A. 145/155/165
B. Done RX
Primary condo-18:24 all ohs unbroken and hs walks in 2×50’ segments unbroken. GHD’s were making me sick today though, felt like I was going to puke
C.done w/ 150# bag
Please don’t puke!
Strength :
1) no blocks so I did hang (from knees) power Snatch : 67,5/72/76,5
2) I wanted to test my new strength :
1’09/1’25/2’24 missed two jerks/ 3’24 no misses
3) 10/11/10 squat
15/14/13 jump
Strength accessory :
Around 65 on pulls and 80 on push
150lbs sandbag . I only have one kb so I sub by 2x30m suitcase carry 32.
Great push! Keep pushing the pace and trusting your fitness!