Primary Training Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 75%
Reset the barbell every time on the floor…do not perform these touch and go.
D.
Complete as many rounds and reps as possible in 10 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Bar-Facing Burpees
Rest 5 minutes, and when the running clock reaches 15:00…
E.
Complete as many rounds and reps as possible in 10 minutes of:
20 Thrusters (95/65 lbs)
20 Pull-Ups
20 Bar-Facing Burpees
F.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest 90 seconds
Glute Ham Raises x 10-12 reps
Rest 90 seconds
*If you do not have access to a reverse hyper perform barbell or safety bar good mornings or band pull-throughs.
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 Accessory Option
A.
Three sets of:
Dumbbell Strict Press x Max Reps (aim for 15 reps)
Immediately followed by. . .
Push-Ups x Max Reps (any pause at the top or bottom means that the set is over)
Immediately followed by. . .
100-Foot Hand Over Hand Rope Pull
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Sandbag Front Squats
50-Foot Sandbag Carry (Bearhug)
5 Sandbag Presses
50-Foot Sandbag Carry (Bearhug)
Sandbag Front Squats and Push Press tutorial, just add the carries.
C.
One set of:
60 seconds of Air Squats
200 Meter Sled Sprint
Find a fast pace on the air squats and maintain it. Inhale through your nose on the way down and exhale through your mouth on the way up.
Running Endurance Option
Three sets of:
200 Meter Sprint
300 Meter Sprint
400 Meter Sprint
Rest 90 seconds after each interval and 3 minutes after each set.
Rowing Endurance Option
Twenty sets of:
30 seconds of Rowing
Rest 30 seconds
Move during your 30 second rest – stay in the seat, but just row lightly to flush your legs.
10 am
20 set row
4120 m
11.30 am
A.
done
B.
106-128-148-170-191 kg
C.
160 kg
D.
2+17 ( Thruster 12-8/8-6-6/5-5-5-2) ( pull-up 20-20)
E.
2+35 ( 20/12-8/12-8 ) (20-20-15)
Nice work Michele! How were those two 10 min Amraps?
the first, made difficult by the engines
second plus the breath…also the mix of the three exercises
Pts. Took some parts from yesterday and today.
Back squats 4 sets 6 reps @ 130kg
Some reps with 215lbs stone to 48 inch (double box)
B. Deadlifts set 1 @ 90kg
Set 2 @ 110kg
Set 3 @ 126kg
Set 4 @ 142kg
Set 5 @ 160kg
C. Done at lower weight to focus on speed.
@ 110kg
D. Nose breathing wod from yesterday.
12 min amrap 4 rounds 20 cal row 15 cal bike around 10 min to finish these.
22.5kg db snatches finished without stopping on these.
Solid finish to the week! Looks like a fun mash up from today and yesterday!