This week is a testing week! If you were following the program on June 3, 2020
, please review your results from that day before you tackle this session, and make it your goal to beat those results.
Primary Training Session
Mobility & Activation
Warm-Up for Hinging Movements
A.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
B.
Every 90 seconds, for 12 minutes (8 sets) of:
Deadlift x 2 reps @ 22X1
*Set 1 – 60% of 1-RM Deadlift
*Set 2 – 64%
*Set 3 – 68%
*Set 4 – 72%
*Set 5 – 76%
*Set 6 – 79%
*Set 7 – 82%
*Set 8 – 85%
Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.
C.
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
D.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
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.
Running Endurance Option
Every 3 minutes, for 30 minutes (10 sets) for times:
Run 300 Meters @ 100% of your 400m PR pace
Use last week’s 400m test as your pacing for this effort.
Rowing Endurance Option
Five sets for times of:
Row 1000 Meters
Rest 4 minutes
Compare results to the week of April 13, 2020, and push hard to beat your accumulated working time. Don’t worry about whether an individual interval is slower, focus instead on ensuring that your total working time is less than your total working time on April 13. If you missed that session, your goal should be to maintain consistent pacing across all sets. Please note times for each set, as well as your observations as to what you felt during any set in which you noticed a drop-off.
Aerobic Capacity Accessory Option
Every 7 minutes, for 35 minutes (5 sets), for times:
500/400 Meter Row
30/22 Calorie Assault Bike
30 Down-Ups (burpee, no jump)
Goal is to keep these sub-6 minutes.
A. Done
B. 80-110kg
C. 29:30
DL 10*5 , Box 5*10
last time 29:47(cal row, db 17,5kg)
Yesterday I did not have time to write, corrected the rope burn out from 8:14 to 7:30, the rest was a bit weaker
Great job on the improvements! Why do you think you are weaker?
While training with rows and squats, I did 2.5 kg less than the last time. and in the last one I also had 12 burpees less.
Any idea why? Sleep? Nutrition? Stress?
Separate warm up
Deadlifts done
Running Dead: last time 34:53, this time 31:43.
DLs 13/13/12/12 (thanks, Mauk for the suggestion)
Faster AB than last time.
Borrowed Casey Campbell’s DB step over technique which helped me find a rhythm. This still kinda smoked me but I overall moved a lot faster. 10-10-10-9-6-5.
Runs 7:30/8:15. (Which is magical considering I’ve run about a dozen times all year!)
Happy with my effort today and push on the final run.
Like the deadlift splits???
Wooohoooo you’ve crushed these retests!!! and that running… ?
AM Session:
Every 5 minutes, for 30 minutes (6 sets) for max meters:
2 minutes and 30 seconds of Rowing
1 – 685 m (1:49.5/500)
2 – 687 m (1:49.2/500)
3 – 685 m (1:49.5/500)
4 – 685 m (1:49.5/500)
5 – 684 m (1:49.6/500)
6 – 686 m (1:49.3/500)
Total = 4,113 m // 685.3 m (1:49.4/500)
Mr Aerobic Base…you’re getting pretty good at this stuff
A. done
B. 75-80-85-90-95-99-102.5-106.5 kg
C. “The running death” last time 26.12 min with 1600 m run outside, today I run 1200 m on the assault runner and was done at 25.40 min (36 sec better today!)
D. Done
Later some gymnastic work.
*ops, fail – 32 sec better!
Awesome improvement Christina!!!
A done
B upto 200kg
C 22:03 last time 24:54
First run 6:30
DL 13/13/12/12 last time did sets of 10.
Bike was just as hard as last time with full hammies and glutes.
Tried to keep stepping and if I put the dumbells down kept the rest as short as possible
D done
Damn!! That’s a massive improvement! Makes me wonder what the heck you were doing last time?!? ???
Died on the run. And the step overs were slower. After 400m into the last run i was able to pick up a pace again this time. Running weekly is paying off i guess
Definitely paying off!!
6:30 am
Row
3’28/35”
11:30 am
A.
Done
B.
127-135-143-150-160-168-173-180 kg
C.
29’10” ( June 30’06”)
Deadlift 5-5-10-5-5-5-5-10 ( very slow)
ABike 2’43”
Box step 10×5 ( 25 kg)
D.
Done
Tomorrow triathlon sprint competition
Good luck tomorrow!
?
Awesome improvement dude! You’re crazy hitting this before a triathlon though!! You don’t like to let your body rest to maximise performance!
Good luck tomorrow and let us know how it goes!
Tomorrow I will do this race.
In my category 40-44 we are only 3 people
Then I will spend 3 days on the beach on vacation