Primary Training Session
Gymnastics Skills Warm-Up
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull-Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
Followed by. . .
Three sets not for time of:
60-second Goblet Squat Hold
5 High Box Step-Ups each leg
5 High Box Jumps (Step Down)
A.
Five sets of:
Back Squat x 5 reps @ 4211 @ 75% of 1-RM Squat
Rest 2 minutes
Pay attention to the tempo – four second descent, two second hold in the bottom.
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75-80% x 2 reps
*Set 5 – 85-90% x 2 reps
Rest as needed
C.
For time:
50 Pull-Ups
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)
10 Bar Muscle-Ups
10 Thrusters (135/95 lbs)
*Use one barbell and switch out your own weights.
D.
Three sets of:
Banded Good Mornings x 40 reps
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest 30 seconds
E.
One set of:
3 Minutes of Banded March
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.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed
B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Supine GHD Hold x 60 seconds
Rest as needed
Running Endurance Option
Five sets for times of:
Run 200 Meters @ 80%
Run 200 Meters @ 50%
Run 500 Meters @ 80%
Walk 100 Meter
Total Distance: 5000 Meters
Rowing Endurance Option
For max distances:
2 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
5 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
2 Minutes of Rowing
Gymnastics Skills Warm-Up
35 lbs Kettlebell
A.
Couldn’t do 75% (215 lbs). Started at 65% (185 lbs) then dropped 10 lbs each sets. Squats are not my forte. 185-175-165-155-155 lbs
B.
Deadlift
*Set 1 – 195 x 8 reps
*Set 2 – 250 x 6 reps
*Set 3 – 270 x 4 reps
*Set 4 – 310 x 2 reps
*Set 5 – 345 x 2 reps
Strength Accessory Option
A.
Done
– Landmine Rows (80 lbs)
– DB Carries (50 lbs)
A.
BS- Tried a few reps at 75% to start but wasn’t guna be sustainable for 5 sets, chose to do 70% @ 240#, even that was a struggle!
B.
200/240/280/320/360×2
C.
15:14rx. Thrusters got me. 50pu (20/10/10/10), 50thr(15/10/10/8/7), 30c2b (10/10/5/5), 30thr (8/8/7/7), 10mu (6/4), 10thr (3/2/2/1/1/1)
A done 140kg felt heavy
B build up 120-140-160-180-210kg felt easy
C 8:19 feeling I make progress on this kind of workouts.
Slow=smooth smooth=fast with the thruster, kept my rest short 25-25 thrusters/ 10-10-10 thrusters/ 10 unbroken
Pullups 25-25 ctb10-10-10 mu 6-4 lost my grip
D done
E done
Taking tomorrow rest ( will do a running endurance)
And do saturday and sunday as I have to take monday off because of school
PM Session: A. All sets at 245 lbs This is only 66%, but I am fairly certain that I would not have been able to do these at 75%. I have a hard time with the 4 second descent. I don’t know if its because I’m being a baby, or if it has something to do with me being short because I really have to fight it to slow the descent of my squat down that much. Wondering if anyone has that issue as well. Three sets of: Landmine Rows x 6 reps each @ 2111 – 45 lbs Rest… Read more »
Those squats will definitely be a little more challenging with being shorter. Do your best to maintain the tempo even if it means you are reducing the load a little.
Perfect. I guess that’s what I was trying to ask. I figured it’d would be more beneficial to be strict to the tempo, even if it meant scaling back the load a bit. 245 was probably a little light. I think 255 would have been better. Which is about 70%. I’ll keep that in mind for the coming weeks.
Warm up done.
A. Taking a break from heavy squatting. My hip has been giving me issues.
B. 175/210/245/260/300
C. 10:49. Second set of thrusters were rough. But finished with 10 unbroken muscle ups so I was happy!
D and E. Done
How’s the team training going??
Primary only today
Gymnastics warm up done
A. 5 sets: 255-240-240(failed last rep) 225-225. THIS WAS HARD!
B. 205-245-285-325-365
C. 13:50
50: 20-15-15
30: 12-10-8
10: 6-4
Thrusters were heavy, I expected them to be though. Gymnastics endurance coming back slowly but surely
D. Band work done
Money in the bank! Another step in the right direction and three good days of training!
A. 135kg 70%. (building back slowly, felt good)
B. 130/155/175/195/220kg (felt light and looked smooth)
C.my knee was done for the day after the tempo squats so did the mixed-modal from yesterday instead
D. done
E. done
Look after that knee Martin! Hope you feel better going into Friday!
getting there slowly, can squat now just dont put to much volume on it yet. was nervous about those tempo squats but it went great, just wont rush it.
A. @ 345
B. 250/300/350/400/450
C. 8:25 RX
Pull Up: 35/15 C2B: 21/9 BMU: 10
Thrusters @75: 30/20 @95: 18/12 @135: 10
D. Completed
E. Completed
Crushed it dude!! Great work!!
You are a savage! Great job man
Pts.
Warm up done.
A. Started at 121kg. Had to drop the bar on my second set. So went down to 70% 110kg.
Finished at this weight.
B. Done felt good double overhand up to 88%.
C. Started but not able to push at all today. So turned this into quality work not for time.
D. Done.
E. Done with a 30 kg sandbag.
Solid two sessions!
Warmup done
A. OHH BOOOYYY… Done @ 125kg ?
B. Done. Worked off 230 lighter side of the %
C. My thruster game is ? at the moment. 14:43
D. Done
P. S. Realised I did 15 on the 10s ? RX+
AM Gymnastics Conditioning Option from Friday PM Squats done @71kg – those didn’t feel great, probably the % was too aggressive for me. :/ and i have a Q – is there any suggested breathing pattern for the tempo? Or does one just go by feel? In my case, I need to hold breath for a long time, cause as soon as i breathe in and out, I lose tension in my core and the squat almost collapses DLs felt super good. Worked up to 112.5 kg and it felt so light, I did a third extra rep. Accessories also… Read more »
A. Scaled the shoulder taps down to holds for the last interval. B. 315 across – the first set was the worst but then I remembered how to squat. My back blew the eff up after that first set though so I didn’t want to go up today. C. Finished the final two at 455. Moved really easy but I forgot to film ??♂️ D. Broke up the pull-ups and chest to bar way too much! It’s like I couldn’t get my rhythm down – everything else was done in big sets with minimal transition. Just over 11 minutes. E.… Read more »
AM Session:
Deadlifts:
225/275/315/355/385
Monday’s Running Endurance:
2 Miles @ 80-85% of your 1-Mile PR pace
*Performed on Air Runner
Air Runner Mile = 7:51
Goal Pace = 9:25/mile (80%)
Time = 19:16 (Avg Watts = 924)
This is the most I have ran on the Runner in one clip in a long time so I took it a little easy. I was about 30 seconds over my goal time of 18:50
Warmup done A) Done at 285, definitely felt the posterior chain aspect of these B) 225/265/305/345/385 D) Done E) Done with a 30# ball SAO A) Everyone in our gym does Marcus Filly stuff which means the landmine is never available, so used a 70# KB for both B) Done Just saw your note from yesterday – I don’t have too many fitness related goals for the rest of the year, Ireland was my main one for this season. My fiancee and I are getting a dog next week, and getting married in November, so my freedom to travel is… Read more »
I’ll keep you posted on that thought of team. We have a few athletes on the East Coast you could link up with!
Big year ahead! We have a few athletes on the West Coast that may be game for MACC! I’ll keep you posted!
Gymnastics Skills Warm-Up done.
A. 5×5 Back Squat @ 4211 Done at 95kg. On each set it was really tough to not fold forward as I started the ascent on the last one or two reps. Is that an upper back strength issue?
B. Deadlift: 85×8, 100×6, 120×4, 135×2, 150×2. Reset on each rep
D. Banded good mornings and leg curls done
E. 3 Minutes of Banded March
SAO.
A. Landmine rows with 45# plate, carries with 32kg KB
B. Chest supported rows with 60# DBs and 60sec supine GHD holds
Do you have any video of your squats? It’s a little hard to comment without seeing. Could be midline, could be back or could be your more posterior chain dominant and good morning more when it gets heavy. (That’s what I do…??♂️??♂️)
I’ll get some videos to you. I definitely have good morning squat locked down. I can lift way more if I let myself fold over…I’ve heard it’s not the best form though….
Warmup
Done
5 box 90 cm
A.
Tempo back squat
110 kg but 70% very hard
B.
105-128-148-160-180 kg
C.
11’59”
Pull up 20-15-15
Thruster 34 kg 25-15-10
C2b 10-10-10
Thruster 43 kg 10-10-10
Bar MU 7-3
Thruster 61 kg 10
D.
Done
In the afternoon Row and Strength
How’s your body feeling after the first 3 days?
I feel good and quite strong and in shape
Morning gymnastic session.
3 sets
Handstand marching 20 reps
Kick to handstand hands turned out. 5 reps
Handstand hold. 20 sec
Donkey kicks back to wall 6 reps
Emom
Legless rope climb with rope pull up tap before every pull.
First rep was hard. Second i got half way. Third not even halfway.
Every 20 seconds.
15 sec L hang on rope.
7 knee to armpits on rope.
This got tough fast.
Great to see you getting the gymnastics work in!