Mobility & Activation
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Squats
*Station 3 – Side Plank Hold
Move through this with as little rest between movements as possible. It should take between 6-8 minutes in total.
followed by …
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Single-Leg Strength Development I
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Bulgarian Split Squats x 8-10 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squats x 8-10 reps @ 31X1
Station 3 – Wall Sit Hold x 60 seconds
Station 4 – Bent-Over Dumbbell Rows x 10-12 reps @ 2111
(start hands in neutral and pull to supinated-grip position at waist line)
Single-Leg Strength Development II
Three sets of:
Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011
Rest 30-45 seconds
Banded Face Pulls x 10 reps @ 2111
Rest 30-45 seconds
Max Reps Conditioning
35-54:
Against a 2:30 running clock…
30/20 Calories of Assault Bike
Max Reps of Dumbbell Burpee Deadlifts (50/35 lb DBs) in remaining time
Rest 2:30 and repeat for a total of SIX sets. Note reps achieved in each of the six sets.
55+:
Against a 2:30 running clock…
27/17 Calories of Assault Bike
Max Reps of Dumbbell Burpee Deadlifts (35/25 lb DBs) in remaining time
Rest 2:30 and repeat for a total of SIX sets. Note reps achieved in each of the six sets.
Additional Optional Strongman Accessory Work
A.
Three sets of:
Single-Arm Kettlebell or Dumbbell Strict Press x 10 reps each arm @ 2111
(use two KBs or DBs and hold front-racked position on off arm as you press)
Rest 2-3 minutes
B.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Split Stance Dumbbell Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
C.
Three rounds of:
30 Banded Overhead Triceps Extensions @ 1010
20 Russian Kettlebell Swings
M&A
DID ANOTHER HC+CLN+J= 175-235
SINGLE LEG 1 DONE W / 25 DBS FOR SPLITS/ 45 FOR ROWS
CONDITIONING DID 3 SET WITH 10 DL BURPEES EACH
STRICT PRESS DB DONE
Only had time for conditioning after hiking and disc golf- 14/15/16/16/16/17
Yesterday Santches ( 185 Heaviest ) miss four of 6
Today’s Condos : 5-5-6-6-6-6
Leg work all done with double 52.5 dbs
Metcon: all 13’s all rounds, 14 on last.
Needed this one for the back.
M&A) done
Strength 1) done, 35# DBs for BSS and row
Strength 2) done 35# KBs
Condo) 3 rds: 13,15,15
M&A) done
Strength 1) done, 45# DBs for BSS and row
Strength 2) done 35# – 45# KBs
Condo) not enough time
Strongman A) 35# KB strict press
A day behind AM Press from receiving: 25 and 30 kg, felt really good! Snatch push-press+OHS: 40 and 45 kg, felt really good! High hang: 26 and 31 kg. Uploaded clips! Hang snatch: from blocks 34 kg Snatch: continued from blocks 39 kg. Didn’t feel good, so went back to 25 kg. Uploaded some clips. Snatch: 35 and 40 kg (67 and 77%) Strict Diane: 6:46 min. DL UB sHSPU 8-7-6/5-5-5/5-2-2 Accessories completed PM Rowing session. Not sure I calculated correct because it felt very slow. ??♀️ Total 7,548 meters Mainly with nasal breathing only, because it felt good! HR… Read more »
A. Used a16/20 kg KB
3rd set of wall sits was spicy!
B. 16/20 kg KB for lunges 1 1/2 band for pulls
C. 14/14/14/14/15/14
The picture says it all
M&A. Done
I. My brain was having a really hard time with part I for some reason.
– Did with BSS 15# then just did unweighted once I realized the note was for the DB row
II. Used 12 kg KB
Conditioning: 12/12/12/12(?)/11/12. That was really hard but a little fun 🙂
Glad you liked the conditioning!
For the split squats, is there a recommended weight?
No recommended weight – just use the tempo as your guide to build