Mobility & Activation
Spend 5 minutes using a lacrosse ball to roll out the pecs on a wall and then the subscap on the floor.
Move through this circuit at your own pace:
PVC Pipe Pass Thrus x 10-15 reps
Banded Face Pulls x 10 reps
Banded Press x 10 reps per arm (kneel on the band to perform this)
Warm-Up Flow
Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
15 Push-Press (empty barbell)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Strict Press
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Clean & Jerk Complex
Three sets of:
Hang Clean + Clean + Jerk @ 70% of 1-RM
Rest as needed
“Redline”
35-54:
For time:
30/20 Calorie Assualt Bike
20 Burpee Box Jump-Overs (24″/20″)
30/20 Calorie Assualt Bike
55+:
For time:
25/15 Calorie Assualt Bike
20 Burpee Box Jump/Step-Overs (24″/20″)
25/15 Calorie Assualt Bike
This should be FAST! Can you do this workout in sub 5:00?
Upper Body Strength Finisher
In 2 minutes, complete as many reps as possible of:
45/33 lbs Barbell Skull Crushers
Please compare to June 9, 2020
Additional Optional Strongman Accessory Session
A.
Three sets of:
Dumbbell Death March
x 20 steps
immediately followed by …
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
B.
Three sets of:
100′ Hand Over Hand Rope Pulls
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps
Rest 60 seconds
SP = 60/62,5/65/67,5/70 Kg
CC&J = 70 Kg
WOD = 6:37´
SP UP TO 180
CLEAN COMPLEX = 175,195,225
OUT OF TIME…..WILL MAKE UP REDLINE
SP 180
Cleans @ 165
WOD 6:09
Skipped today. Been doing 200-500 burpee variations a day for a while now. Depending on how many PU counts and variations there are. You know your doing a lot when skin on skin rubs lats raw and you need to vaseline up. 🙂 Pulled out a rib, I think, 6 months ago on our triple front squats at 85% I believe they were. Anyway. Been limping along and going to see full chiro tomorrow. Front rack is the prob in back rib cage. Just trying to stay fit and get better at my weaknesses without losing strength. Hoping we can… Read more »
OMG Brent you crazy lol! That sounds fun though
I am sorry about the rib!!!! Have you had it checked out yet? That is so UNCOMFORTABLE!
It’s frustrating. Seems to be muscular or connective tissue but front loading like holding a 35# plate with arms out front cause pain in mid back that falls in the back rib cage just off of spine weighted to my right side. Going to stay away from front squats. Doing 200-500 burpees a day and managed to do 1200 push ups the last 3. Just shaking things up a bit and still following the programming but modifying FS to BS and keeping weights at 80-85% max. I’ll keep you posted.
If you or someone else has thoughts on an injury like this, let me know. It’s been around for 4-5 months and isn’t getting better. Doesn’t seem to be anyway.
Hi! Just following up! Have you worked with someone to reset the rib if its out of place?
Seen a few folks and no luck. Might see doctor but took a few muscle relaxant special compounds my doc made back in 2018 to help with some gams training injuries leading up to the games. He gave me like 5 at the time and had 2 left so just used them a few days ago. Working on strengthening exercises with GHD SU/BE combos to stay active and work this from another angle. Might go see doc depending on how this week goes. I’ll keep you posted but I’m still doing V but just modifying some of the OLY to… Read more »
A day behind. Unfortunately I suffered a bad food poisoning o our trip this weekend. Started to eat again today, but energy not fully back yet. Before lunch: I did the optional strength part. Glute Bridges at 70 kg for 8 reps (should have been like 85 kg). After lunch: Snatch balance: up to 48 kg, but failed. Hit 45 kg. Snatches: 38 and 40 kg, wobbly. Tempo BS: up to 82 kg (1 kg below my PR for this tempo). Happy considering the circumstances. BS at 82 kg. Too tired and unfocused so hit the safety bars on the… Read more »
Congrats on the PR!
M&A, W-U Flow) done (flow every 3 min)
Strict press) 60kg – 74kg
C&J complex) 80kg, 90, 100
Condo) 4:55 (ow)
Accessory: death march + lunge) 3 sets @ 40# dbs
Sub 5 – great job!!
A. 110/115/120/125/130
B. 165/165/165
C. 4:37
Sub 5 – awesome!
A. 135/145/155/165(old pr)/170 miss
B. 165/165/165
C. 4:45
D. 65 June 9- 55
Sub 5 Tom – excellent!