Primary Strength Session
A.
Build to today’s 2-RM…
One and a Quarter Front Squat
B.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.
Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+
C.
Every 3 minutes, for 12 minutes (4 sets):
Touch-n-Go Squat Clean x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.
Primary Conditioning Session
A.
For time:
30 Calorie Assault Bike
9 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
20 Calorie Assault Bike
7 Dumbbell Burpee Box Step-Overs
10 Calorie Assault bike
5 Dumbbell Burpee Box Step-Overs
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
For max distance:
15 Minutes of Sled Drag*
*Every 3 minutes, perform 10 Jumping Air Squats
Aerobic/Gymnastics Option
Every 8 minutes, for 40 minutes (5 sets):
Row 1000 Meters @ 2k PR Pace
15 Kipping Handstand Push-Ups
10 Bar Muscle-Ups
Have to take Tuesdays off due to early meetings and class until 9 at night.
Did this Wed. AM
A. Built to 195#
B. 200#! Haven’t hit that in a while.
C. Last set at 170# Has to be a PR somehow. ?
D. 8:32
Strength
A. 270
B. Ended at 220
C. Ended at 200 x 6
Conditioning
A. 5:17
Gymnastics from my coach
A. 4 sets
2 strict muscle ups + 3 strict dips + 3 ring pull ups
B. :15 on :15 off to complete 20 reps: Ring Muscle Ups
5 Sets
:10 on :10 off to complete 60 reps: Butterfly pull ups
7 Sets
:10 on :10 off to complete 60 reps: Kipping stationary dips
10 Sets
– 2rm front squat 1/4 310lbs
– lift off and clean as % prescribed ok
– 5RM squat clean tngo 255lbs
PM Session
Aerobic/Gymnastics
5:10/5:23/5:26/5:50/6:30
Hspu UB, BMU 10/10/10/9-1/4-4-2
Could have gone UB all the way but grips were soaking wet by the end couldn’t hold onto the bar. Summer is killing my gains ?
Primary Strength
A. 225#
B. 225# and failed at 235#
C. 13×5/155×5/175×2 and then 4
Handstand Work
A. Worked up to 215#
B. Went up to 195#
C. Only did 3 sets… Everyone was ready to start the workout so I skipped the last set. Worked up to 175#… I think I could have done more.
D. 7:38
Rowing gymnastics metcon
Did all 5 sets but did 5 ring muscle ups instead.. didn’t want to rip my hands.. all sets were around 6 mins or so.
Did yesterday’s sand bag carry with a 70 and finally didn’t drop it 🙂
Nice work on the sandbag Jenna!
Strength:
A) Built to 330
B) Built to 320. Felt great today.
C) 155/185/225/270 Was happy with the last set.
Primary conditioning:
A) 4:50. Back was a bit tight for the DB Burpee box step overs. Had to work through a little pain there.
Love it ! Strong and fast Nate.
Same to you man. Well done on the front squat work and cleans!
You so nasty Nate!!!! That 270 though and conditioning, whhooooo ?
Front squat -315
Clean complex finished at 290 (90%)
Tap and go
215
235
250
270 Pr
Conditioning
5:03 :/ legs were smoked great training today enjoyed it
Nice work today dude. That’s a solid session!
Thanks Tino!!
A. Built to 385. Form broke down on the second rep.
B. Can’t do cleans or lift offs yet. So front squats it was. EMOMx10 1 front squat at 315
C. Did 5 front squats at 345 for the 4 sets.
D. Primary Conditioning. Had to modify the box movement so I did 15/10/5 box jump overs (clearing box) at 24in 4:42
A. FS 160
B. Clean 150
C. TnG Cleans 110, 115, 120, 125
Rope Climbs
Legless every 0:30 x 12
With legs every 0:20 x 24
Sled 15 Minutes
50′ forward, 50′ drag backward. No idea how many rounds but kept moving.
Strong as heck! What region are you in brother ?
Kevin knows a thing or two about working out fast and lifting heavy loads…:)
Thanks dude! You as well! I’m in NW.
?boom!
Session 1
A. Up to 285, got one at 300
B. Up to 245 then failed 265 a few times, couldn’t stand it up, legs were feeling pretty weak
C. 155-175-195-215
D. Primary conditioning 6:20
Session 2
Did one set of 1000m row hspu and bar MU, but was not feeling it on the row today. Just feeling a little worn down and think I have the same allergies you all were talking about. Cut out the row for the rest and just did 4 sets of lipping hspu and bar MUs, UB on both all sets
Strength
A. 345
B. 185,205,225,235,255,265,275,285,295
C. 185,205,225,255
Conditioning
A. Skipped. Didn’t have access to bike today.
Additional Aerobic/Gymnastic option
5:43,5:49,5:57,6:03,6:17.
One session today
Strength
A: up to 210 – stopped there because the 1/4 squat became a 1/8 squat ?
B: up to 190- legs felt dead
C: 135/155/165/175(3) – lost my balance trying to regrip in my hip pocket
Conditioning
7:53- goal was to keep the bike around 63-65 rpm, probably closer to 60-63
Aerobic Gymnastics
3 sets – done 6:25/6:30/6:18
Rows: 4:24/4:22/4:23
Hspu: UB x 3
MU: 6-4/6-4/5-5(schweatty hands and arms!)
one late night session Sled drag to warm up: used 135 outside in the sleet haha hitting the reset button on everything below parallel. Front squat: up to 185 Lift offs + clean: 95 up to 175. Worked on bracing my core before my set up 5 rep cycling: 95/115/135/155 Michael will give me crap for this, but being able to cycle a squat after how much hip trouble I’ve had the past few months is a big mental/emotional victory for me Conditioning: 6:24? Wore a belt and went slow on dumbbells 30s done in :30 20 done in :50… Read more »
Bahahah I only kid!
Have you had your hip looked at?
Worked on yes…looked at no. College student budget haha
Primary strength:
A. 2RM one and a quarter front squat 115#
B. 2 clean lift offs+clean
80/90/95/100/110/115/115/120/125/130
C. TnG squat cleans 65/75/85/95#
Primary conditioning:
A. 9:36, 45/30/15 on airdyne, used 20# db
Session 2
Invictus Gymnastics Session 2 Level 1 completed. Man, do I suck at HS walking!!!
AM Session
Primary Strength
A. 130kg
B. 120kg
C. 110kg
Primary Conditioning
A. 5:41 rxd
B. Yesterday’s sandbag carry, used 50kg Dball, 3 breaks
Session 1
A. Up to 200
Session 2
B. 115-125-135-145-155-165-170-175-180-185f (90%)
C. 125-135-145-155
Session 3
Primary Strength:
A: Up to 315#(89%) ✅
B: 165-185-205-225-245-255-265-275-285-295#(97%) ✅
C: 185-205-225-245#(80%) ✅
Primary Conditioning:
A: 6:26 ✅
Strongman Accessory:
Done ✅ 90#+sled
How are you feeling after today?
I’m feeling pretty good right now. We’ll see when I wake up tomorrow.
A. 300#
B. Worked up to 290. Failed 300
C. 155/185/205/225
Primary Conditioning: 6:52