Session One
A.
Ten sets of:
Box Squat x 2 reps @ 80% of Current 1-RM Box Squat
Rest 45 seconds
B.
For time:
50 Calories of Assault Bike
50 Chest-to-Bar Pull-Ups
50 Shoulder to Overhead (115/75 lbs)
50 Burpees Over the Erg
50 Calories of Rowing
C.
Three sets of:
Glute-Ham Raises x 10 reps
Rest as needed
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed
D.
For efficiency:
50 Hand Plank Cross Knee to Elbow
25 Hanging Knees-to-Chest @ 2011
50 Elbow Jacks
40 Hand Plank Cross Knee to Elbow
20 Hanging Knees-to-Chest @ 2011
40 Elbow Jacks
30 Hand Plank Cross Knee to Elbow
15 Hanging Knees-to-Chest @ 2011
30 Elbow Jacks
Session Two
Strongman Session
Warm Up & Openers
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two Sets of:
Landmine Rows
x 6 reps each arm
Rest as needed
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed
A.
Two sets of:
Heavy Sandbag Squats x 3-5 reps @ 32X1
(bear hug hold, pause at the bottom work as heavy as possible)
Rest 2-3 minutes
B.
Two sets of:
100-Foot Yoke Carry
Rest 2-3 minutes
Work as heavy as possible without stopping in the 100 feet.
C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes
D.
One set of:
50-Foot Sandbag Carry
Goal is max load, but you must move it the full 50 feet.
E.
One set of:
600-Foot Prowler Sprint
(no stopping!)
-OR-
Invictus Running/Endurance Program
A.
Take 15-20 minutes to warm up properly. This should include at least 800 meters of jogging, followed by about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
Complete the following –
Run 1600 Meters
Rest 3 minutes
Run 1200 Meters
Rest 2 Minutes
Run 800 Meters
Rest 2 Minutes
Run 1200 Meters
Rest 3 minutes
Run 1600 Meters
Total Distance – 6400 meters
The goal of this workout is to be consistent. Try to have the same paces for the 1600s and the 1200s – these should be aggressive – ideally I want them just 15-20s slower than your mile TT pace.
Example: If you run 6 Minute Mile pace – then your goal needs to be coming in sub 6:20 for the first 1600 and the last one as well. There should be enough time/rest in between so that you can maintain your pace. Same pace for the 1200s and 800.
Please post your times to comments.
Session 1
A) @305lbs
B) 14:43
C) done
D) 8 mins ish
Session 2
Running done. These were rough!
Session 1:
A – 120kg. Feeling the form on these after a few weeks. Getting that glute tension nicely.
B – 15.24 RX. It was 37F degrees this morning and to get going I had to completely force myself. All the coffees and all the tricks. Took me 20mins to recover from this one. Solid push.
C – 10 Reps (PR btw – pretty excited about my GHR’s improving heaps)
120kgs for 6
D – will do this avo
Session 1
A. 340
B. 21:32. Did strict c2b pull ups.
C. Done
D. Done
Session 2 strongman
A. Used #150 keg. Didn’t have a sandbag.
B. Done
C. Done
D. Skipped
E. Done with Rogue sled. Had to turn every 50′.
It’s Wednesday and day 3 of hard training, reset physically and mentally today and get ready for Friday!
Session 1:
A. Box Squats @ 125lb
B. 16:09 ( no bike so rowed twice)
C.Done
D. Done
Not much time today, busy coaching and with gym and kid stuff 🙂
Did part of session 1 and that was it
A. Box squats: done @ 205
B. Metcon: 19:45 felt pretty good until the burpees, then it was like I got hit by a train… Filled with BURPEES!! ?
C. Did some GHR because we had some programmed for our classes today, so I got to demo GHRs and lots of scales. I’m pretty sure my hammies will feel that tomorrow!
Agreed, those 50 were the longest 50 burpees ever…
Session 1:
A) done at 175
B) 27:44 slowest parts were burpees and chest to bar
C) done, 105 for glute bridges
glute ham raises have gotten a LOT easier!
D) done
Session 2 Strongman:
warm-up done
A) 5@80#, then 3@105#
B) barbell, 115
C) 90
D) 105
E) no prowler, done with blank sled
Session 1
A. 212.5
B. 15:23
C. GHRs at bodyweight
Bridges: 225, 245, 245
D. Done
Session 2 (Running)
A. 15:00 jog + 5:00 dynamic stretching
B. 6:20, 4:45, 3:11, 4:48, 6:47 Everything was on or below my pace except for the last 1600. I had nothing left and I finished :20 off pace.
One session today. Mix and match of stuff:
1A) did front squats. 10×2 @ 315.
1B) 13:27 (used AD6)
1D) done
Strongman option:
A) 100, 120, 120, 140, 160
C) 135, 160 (on the sled)
E) done. No weight on rogue sled.
Strongman stuff is a fun switch up. Always dig it when that work comes up.
Session 1
A. Box squats at 215
B. 20:36. Thought I had it in me to go under 20 until the burpees over the rower crushed my soul haha
C. Done/155 for bridges
D. Done
Session 2 (did this first and back to back with session 1 cause of timing. Heat and humidity were not on my side today and my running sucks anyway)
Total time: 49:28. Embarrassingly slow. Feel like i’m dying when I run any faster than just plodding along. Any tips??
Unfortunately with running the best advice is to do more of it, stick at it and you will get better!
Haha that’s what I was afraid of! Thank you!
Session 1
A. 110#
B. 22:30 mods-75 cals on airdyne, 25 c2b, 55# on s2o, 25 burpees over rower
C&D done
Session 2 Running
1600-7:28
1200-6:30
800-4:46
1200-7:29
1600-8:44
Session 1:
A. 8×2 at 285
B. 23:44
C. Don’t have GHD so did light good mornings to feel the hamstrings work more
3×10 w/95lbs
3×6 w/135lbs
D. Done
Only one session body feels fatigued from the last 4 sessions
Session one:
A. 185#
B. 18:06 no assault bike so subbed rowing and did ring rows as opposed to c2b…competition this weekend so wanted to protect my hands, I think c2b would’ve been easier ha I forgot how hard ring rows can get
C. Done. Bridges with 95#
D. Done
Session two (running):
7:42
5:53
3:53
6:26
8:36
Good luck at your comp!
Thank you!
Session 1 A. All done at 245lbs B. 17:54, 75 cal Airdyne C. Glute ham raises done Glute bridges 165-195-225 D. Done Session 2 strongman Warm up and openers done A. ~110lbs(2 sandbags together), ~160lbs(2 sandbags together B. 375, 395 with 50ft turnaround, the turnaround will always be the worst part haha C. 150 on sled, 175 on sled D. ~210lbs, 3 sandbags together, this was tricky, had to put them together just right so I could bear hug them. Did one set for 40ft then one bag slipped off, then did another set for 70ft, had much better grip… Read more »
Session 1
A. 340
B. 21:32. Did strict c2b pull ups.
C. Done
D. Done
Session 2 strongman
A. Used #150 keg. Didn’t have a sandbag.
B. Done
C. Done
D. Skipped
E. Done with Rogue sled. Had to turn every 50′.
A) done at 325. These felt awesome !
B) 12:58rx. This hurt, could have pushed the row a bit harder though.
C) done.
No session 2. Pouring rain and gotta coach!
Haha I won you haha ?????
Nice job man
I was pulling on the rower so hard to try to catch you! Needed to start out faster on the rower
It’s ok Michael, Siggy only used 50kg not 52kg (115lb.) 🙂
Hahahaha actually 52.5kg rx plus those extra 0.5 makes all the difference haha
Session One A. Box Squat done @ 136 kg B. 15:20 – nothing to push with today, C. Done D. Sped – Had a CF Clas Session Two Strongman Session Warm Up & Openers – Done A. 2 x 5 @ 86kg sandbag – holding three bags, my body counted sec, B. 2 x 260 kg C. 2 x 50 kg – arms and back are smoked, D. Done 15 m @ 86 kg – three bags E. 30 kg sled – 1.10 – no power left in the legs The Metcon was heavy today, did not feel for pushing,… Read more »
PM Sesh
-Every 3min x 8 sets -Run 400M (still easing back into things)
–Should be good to go Friday, ready to start getting after it again!
Strongman first
warmup done
A. used 110 sandbag for 5…focused on positioning
B. 385 and 405 want to increase this
C. 205 and 205. pulling muscles felt pretty smoked today
D. two 110 sand bags…don’t have the wingspan for much more haha guy at my gym who follows individual programming said he bought a sandbag from the website so hopefully it works better for what’s programmed
E. 1:06 with hands low on an empty sled. was able to kick on the last 50m. hamstrings and but feel pretty good
Session 1:
A. 225 for all sets
B. 20:35 No bike, so I rowed twice. Those shoulder to overhead just destroyed me.
C. 115 for all glute bridges
D. Done