Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds x 8 reps
Followed by…
Every 2 minutes, for 6 minutes (three sets):
Jump into Split x 3 reps each leg
C.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-65%
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90-95%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps @ 105%
D.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Sets 6-8 – 8-10 reps @ 70-75%
Rest 2 minutes between sets
Primary Conditioning Session
Three sets for max calories/reps:
60 seconds of Assault Bike for calories
15 second transition
45 seconds of Chest-to-Bar Pull-Ups
Rest 90 seconds
60 seconds of Rowing for Calories
15 second transition
45 seconds of Burpees Over the Erg
Rest 90 seconds
60 seconds of Double-Unders
15 second transition
45 seconds of Toes-to-Bar
Rest 90 seconds
Please note number of reps for each movement, per set if possible. Going into the Open it will be helpful to understand a bit about your seconds/repetition for various movements so that you can better understand pacing strategies and goal setting for workouts that pop up.
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.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 Overhead Sandbag Tosses (75/50 lbs)
B.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed
C.
Three sets of:
Half Kneeling Landmine Press x 4-6 reps each @ 2111
Rest as needed
100-Foot Kettlebell Crosswalk (switch at 50 feet)
Rest as needed
Rowing Endurance Option
For times:
Row 2000 Meters
Rest 3 minutes
Row 1500 Meters
Rest 3 minutes
Row 1000 Meters
Rest 3 minutes
Row 500 Meters
This is a classic rowing workout that I was introduced to by the good people at Concept 2. Please enjoy!
Running Endurance Option
Run 1 Mile @ 85-88% of your 1-Mile PR
Walk slowly until the running clock reaches 10:00, and then…
Run 1 Mile @ 83-86% of your 1-Mile PR
Walk slowly until the running clock reaches 20:00, and then…
Run 1 Mile @ 80-83% of your 1-Mile PR
Walk slowly until the running clock reaches 30:00, and then…
For time:
Run 800 Meters
Strength
A. Done
B. Done
C. 190/200/200
215/230/245/260/275 for doubles
285/295/300 for singles
D. Back Squat 260/280/300/320/340
275 for 10
285 for 9
290 for 8
Conditioning
Bike: 30/23/22
C2b: 33/23/21
Row: 23/22/21
Burpees over erg: 17/15/14
Dubs: 93/86/81
T2b: 23/22/21
A. Done B. Done C. Every 2 minutes, for 6 minutes (3 sets): Hang Clean + Clean @ 60-65% =70kg Followed by… Every 2 minutes, for 16 minutes (8 sets): Clean *Sets 1-5 = 2 reps @ 70-90% = 90-95kg *Sets 6-8 = 1 rep @ 90-95% = 100 kg Followed by… Every 2 minutes, for 6 minutes (3 sets): Clean Pulls x 2 reps @ 105% = 125 kg D. Back Squat *Set 1 – 8 reps @ 65% 110 kg *Set 2 – 6 reps @ 70% 120 kg *Set 3 – 4 reps @ 75% 130 kg… Read more »
Primary Strength Session
A.
Done
B.
Done
C.
Hang clean.+ clean: 140#
Clean 1-5: 155/175/185/185/185#
6-8: 205/205/205
Clean Pulls: 225#
D.
Back Squat
185/200/215/230/245/210/210/210#
Primary Conditioning Session
15/25-17/15-61/22
13/22-17/15-51/20
13/20-17/13-41/18
Happy with this! Good training session.
A. Done
B. HC + C: 102/106/110
Clean x 2: 120/128/135/145/152
Clean x 1: 155/158/161
Clean pulls @ 178
D. BS:
8@143
6@154
4@165
3@176
2@187
8@165/10@165/10@165
Conditioning:
Bike: 17/17/15
C2b: 15/16/16
Row: 18/17/17
Burpees over erg: 15/14/14
Dubs: 102/90/103
T2b: 21/20/18
Primary conditioning
Bike: 16/14/14
C2B: 17/18/19
Row: 17/16/17
Burpees: 12/12/13
DU: 96/87/90
T2B: 20/21/21
Primary Strength
A. Jumps- done
B1. 140/145/150
B2. 165/175/185/195/205/210/215/220- best that 95% has felt in a long time!
B3. 240
C. 185/195/210/225/240/ 3×10@ 210
Strength Accessory
Done
Warmed up with a HIIT class at the Box. A. Done. B. Done with 25# vest and 20” box. C. Hang clean and clean 120/125/130 Cleans x2 140/150/160/170/180 Clean 180/185/190 Pulls @210 D. Back squats 170/180/195/205/220/195/195/195. Last 3 sets were 10. This was the first time I did 220×2. And definitely the first time I’ve done 195×10. Didn’t think I was going to be able to do more than 8. But managed 10 and 3 sets of 10 at that. Felt pretty good. Conditioning Bike 20/19/19 C2B 6/5/6 Row 21/20/19 Burpee 13/12/12 Du’s 50/56/51 T2b 11/9/9 Managed 3 rounds of… Read more »
C. Done off of 220….but just clean pulled the entire time. ??
Conditioning
Row- 13/14/13
C2B- 15/17/13
Bike- 13/11/11
Burpees- 11/14/13
DU- 55/65/67
Legs to 90- 28/28/27
Swapped the order of the bike and row so I could workout with friends. 🙂
First round of double unders my shoes were untied ?
Strength:
Hang clean + clean
195/205/215
Clean x 2
225/245/255/265/275
Clean x 1
285/295/305 (heaviest clean in a whiiiilllleee..)
Back squats.
Done, slightly lighter to be safe on Hamstring.
Conditioning:
Bike: 31/23/21
C2B: 25/23/27
Row: 21/20/19
Burpees: 14/14/12 (open standard)
Dubs: 101/105/87
T2B: 20/20/20
This was exhausting.. legs are smoked
Good to see those numbers coming back up Grant! Legs will adapt fast and remember whats its like to add a little volume and load 🙂
Primary Session Primary Strength Session A. Done B. Done C. Every 2 minutes, for 6 minutes (3 sets): Hang Clean + Clean @ 60-65% Followed by… Every 2 minutes, for 16 minutes (8 sets): Clean *Sets 1-5 = 2 reps @ 225/235/245/255/265 *Sets 6-8 = 1 rep @ 270/280/285 Followed by… Every 2 minutes, for 6 minutes (3 sets): Clean Pulls x 2 reps @ 105% D. Back Squat *Set 1 – 8 reps @ 65% *Set 2 – 6 reps @ 70% *Set 3 – 4 reps @ 75% *Set 4 – 3 reps @ 80% *Set 5 –… Read more »
Capacity for days!
A) done
B) done
C) hang + clean 195
Cleans 210, 225, 245, 255, 265, 275, 285
Primary con:
AB: 17/ 17/ 16
C2B: 11/13/11
Row: 22/ 21/ 22
Burpee: 12/ 11/ 11
DU: 97/ 90/ 90
T2B: 17/ 17/ 15
Squats done up to 380 for 2 then 3 sets x 8 @ 315
Primary strength
A. and B. completed
C. hand clean+clean 170,180,190
cleans-2 sets@205×2, 2 sets @225×2,1 set @245×2,255,265, 275 miss
D.265,285,305,325,345, 285x3sets x10reps
Primary cond
Rd1-157 reps
Rd2-152 reps
Rd3-159 reps
Strength and Running option done
C. HC + C – 170,180,185
Clean – 205,215,225,235,245,250,265,270 >(missed twice)
Pulls – 295,295,295
BS – 245, 265, 285,305,325, 265/8, 275/8, 280/10
Cond:
AB: 25/19/18.5
C2b: 20/17/15
Row: 26/23/22
Burpees: 13/10/12
DU: 90/68/97
TTB: 25/22/21
A-B done.
C. 195
C1. 215, 225, 235, 245, 255, 265, 275, 285
C2. 315
D. 255, 275, 290, 315, 330, 275×3
Conditioning
AB – 20, 20, 18
C2B – 16, 14, 15
Row – 24, 23, 23
Burpee – 15, 14, 15
Du – Donr
T2b – 21, 20, 20
Strength:
A&B Done.
C. Hang Clean + Clean – 125/130/135
Clean – 145/155/165/175/185/195/195/195
Clean pulls – 215/220/225
D. Backsquat – 175/190/205/220/230/190/185/185 couldn’t get 8 on the last three sets. Got 5, 6 and 6.
Conditioning:
AB: 15/15/14
C2B: 23/20/17
Row: 15/16/15
Burpees: 15/15/16
DU: 111/113/115
T2B: 23/20/18
On the last round had to do the DU/T2B combo before the row/burp because a class had just started warming up on the rower, so not sure how that affected my t2b. Forearms were smoked after this workout, but my DU were on point tonight!!
Gymnastics and skills are looking great Andrea!
Strength
C1. 205,215,225
2. 240,255,270,285,300,315,330f,330f
3. 360. Too much weight. Should’ve went for 350.
D. 295,320,345,365,390
The sets for Eight reps at 320,320,320
Conditioning
Bike- 25,20,16
C2b- 24,20,23
Row- 19,19,16
Burpees- 13,12,12
Dubs- 125,101,115
T2b- 23,20,17
Wasn’t the best conditioning day for me. It’s a rough day when I struggle on c2b pull ups.
Mondays are warm-ups to the rest of the week after a rest day 🙂
Back squats
8-155
6-165
4-175
3-185
2-205
8-10- only did 5 at 175 hammies lit
1st mile- 7:19
2nd mile 6:54
3rd mile-7:16
800m-3:27
Primary conditioning:
Assault bike: 29/25/24
Chest to bar : 31/30/24
Row for cal: 29/26/24
Burpee over erg: 18/18/18
Double unders: 120/114/120
Toe 2 bar : 23/23/23
#decent
RPM ROPE IS BAE
#slightlyaboveaverage
Nice going.
I went to fast in the first bike 40 cal haha.
Primary Strength
A. Done b. Done c. First set 80kgs
Set1-5 85/90/95/100/105
Set6-8 105/110/115
Forget to do the pulls
D. Back squat ali done percentage for pr 190kg
Primary conditioning
Aasault bike 31/25/22
C2B 18/14/18
Rowing Calories 27/24/26
Burpees 16/14/15
DU 127/113/118
T2b 15/12/19
Crushing that bike and row!
Session 1: Primary strength A) done B) done C) 180/190/195 hang clean + clean 210/225/235/245/255 clean x2 265/275/285 clean x1 happy to get 285 today and it felt pretty good D) 230/250/265/285/305/250/260/265 last 3 sets were 10 reps legs were done after this haha Strength accessory A) done subbed ab wheel rollouts for sandbag because there were no sand bags at utsa and 155 for the rows Session 2: Primary conditioning Assault bike 23/21/21 C2B 23/21/16 Row cals 21/22/23 my rower on my first set was acting up Burpees over rower 18/16/13 DU 105/106/109 TTB 22/21/20 The last round got… Read more »
Damn thats an early start! Didn’t seem to effect your results though! Solid day of work!
Yeah 3 days a week for the next 3 weeks I’ll have to wake up at that time for my internship but I’m trying to go to bed earlier haha. Thanks Tino!
A. Done
B. Done
C. 85-90-92.5kg
100-110-115-120-125kg
127.5-130-132.5kg
147.5kg
D. 110-117.5-125-135-142.5kg
3 sets 10 x 125kg (75%)
Conditioning
Bike 34-29-28
Strict pull ups 8-8-7
Row 31-28-28
Burpees 13-12-13
Du 73-78-76
T2b 22-18-21
(slight issue with shoulder no kipping at the moment)
Pm session
Running option