Primary Strength Session
A.
Build to today’s 1-RM Dead-Stop Front Squat
B.
Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes
C.
Every 90 seconds, for 9 minutes (6 sets):
2″ Deficit Deadlift to Knees x 2 reps
Stand on a 2″ platform (plates can work) and pull the barbell from the floor to the top of your knees, then return it under control, open your palms with the barbell on the ground, then re-grip and repeat. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.
D.
Fifteen sets of:
Banded Conventional Deadlift x 1 rep @ 35% Bar Weight + 25% Band Tension
Rest 30 seconds
Bar Weight = 35% of 1-RM Deadlift
Band Tension = 25% of 1-RM Deadlift at Lockout (when the band is stretched)
Example: If your 1-RM = 500 lbs, then Bar Weight = 175 lbs, and Band Tension = 125 lbs
Be as explosive as possible during the concentric phase, then contract your glutes and abdominals as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
Primary Conditioning Session
Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Strict Handstand Push-Ups
Minute 2 – 4 Burpee Box Jump-Overs (24″/20″) + 3 Muscle-Ups
Minute 3 – 15/10 Calories of Assault Bike
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:
Death March x 20 steps @ 2111
Walking Lunges x 20 steps
Rest as needed
Farmer’s carry hold the heaviest dumbbells you can handle for these sets – there is no rest between the death march and walking lunges.
B.
Four sets of:
Dumbbell Bench Press x 8 reps @ 31X1
Rest as needed
C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Running Endurance Option
400 meter @ your mile pace
Rest 90 seconds
Followed by….
Eight sets of:
100 meter sprint @ 90% effort
Rest 90 seconds
Followed by…
400 meter @ your mile pace
Primary
A) 115kg
B) 115kg
C) 145kg
D) 70kg plus thick green and blue and
Wod
30 emom done! Not too bad
A. 200# 1rm today which is heavier than last time doing this.
B. Completed at 200#
C. Used 70% across
D. Completed
Emom: successfully made it through. Scaled shspu to 5’s
Primary Strength
A. 1-RM Dead-Stop FS – 235
B. FS – 235
C. 2″ Deficit Deadlift – 235/275/315×4
D. Banded Deadlift – Bar: 145 Band: Red
Strength Accessory
A. Death March/Walking Lunges – 40# DB (definitely had to break up, probably lighter weight next time)
B. DB Bench Press – 60# DB
C. Shoulder Work – 5# DB
A-355 that’s a 20lb PR haven’t had a PR since 2013
B- 355
C- 315 all
D-175 bar 115 band
EMOM – ✔️ felt better than last week and managed HR way , way better all unbroken and :30 or less across
PM Session
Strength Accessories
A. Done with 20kg DBs
B. DB bench 1×8@30kg, 3×8@35kg
C. Done with 3kg DBs
PM Conditioning
I did half Kalsu at Rx and then half at bar weight since I programmed it for our affiliate I felt I should test out what either end of scaling feels like.
On Rx I developed a worsening burn in my lower back/ upper glutes. This is the same as two weekends ago with the deadlifts and wall balls. Any ideas? I think it may be poor glute activation.
Prioritize flute activation in your warmup and see if that helps. I like monster walks and shuffles. They seem to really help.
Strength: A: 330 for a 15# PR B: only able to get 2 each set, it’s like I forgot how to front squat, wasn’t able to stay upright C: all at 330 D: 165 with 1″ bands, don’t know resistance Conditioning: 30 min EMOM: done, all MU and HSPU ub Scaled the HSPU to 6 This got real bad for me after round 5, missed 3 out of last 5 ass bikes. Wanted to quit pretty bad, ran through all the excuses in my head multiple times, but stuck with it. Gonna work to hit more ass bike segments next… Read more »
Solid work Taylor. Nice work o the dead stop PR but even better work pushing through the mental barrier on the EMOM. Good day all round.
Primary Strength:
A. Dead stop FS – Built to 170# (PR tie)
B. 3×3 at 170#
C. Started at 70% – 190/190/195/195/200/200
D. 95# on bar + green rogue band (65#)
30 min EMOM
Min 1 – scaled SHSPU for push ups with feet on box x 10 reps
Min 2 – rx
Min 3 – 10 cals sets 1-5 & 10, 8 cals sets 6-9
Strength Accessory:
A. Death March and lunges with 30# DBs. Holy forearms!
B. DB bench press: 25# DBs/30/35/35
C. Complex with 2.5# plates
AM Session
Primary Strength
A. Dead stop FS upto 130kg, this was really hard
B. 3×3 FS @130kg, this felt great
C. Deficit Deadlift to knees @180kg, used straps
D. Done
Conditioning
Emom done rxd, 9/10 rounds shspu unbroken, 8-2 on final set
Primary Strength Session :
A. 275#
B. 275#
C. 275#
D. 145# Bar w/ 1inch band
Primary Conditioning Session :
Went 3 Rounds Rx and then had to go 6 sHSPU and 12 cal bike for the next 7 rounds. BBJO and MU Rx.
Running Endurance Option :
400m – 1:28
100m times- 13.9sec/13.3/13.4/12.9/13.4/13.0/13.2/12.7
400m – 1:28
Lunch Session. Banded Deads: 185 bar/1.25 inch band (I think, green rogue one) didn’t feel very hard but warmed up and activated the legs/glutes well for 15. Death March/Walking Lunge: 2x70lbs KBs for both parts. Shook out my arms after March for 10 seconds each time though. Tempo DB Bench Press: 50-50-60-65 ———– Afternoon Session. DeadStop Front Squat: 295 (30lbs PR) 295 felt ridiculous for 3. I tried 1 and nearly didn’t get back up. Lowered to 275 and this was chall being enough for 3 sets of 3. Def. DL to Knees: Used 315 for this for all sets.… Read more »
Legs are getting strong and you’re getting gymnastsy. Great work!
AM A. 275lbs (legs were dead from yesterday) B. 275lbs C. 385lbs I was really pumped on getting through all of this with no straps and using hook grip. Last week I went a little heavier but i got out of position and used under over grip. D. No idea if I did this right but I put a 1 1/4″ band around my bar with 225lbs loaded. Cond. Complete but I switched things up a bit: 30min emom 1-10 strict hspu 2-5 muscle ups 3-15cal bike *the goal was to work on gymnastics without destroying myself. Im trying to… Read more »
Lots of great work today Mike. All steps in the right direction. Nice job!
Thank you!! I appreciate that!
A. 375 10lbs less then last week attempted 390 but couldn’t get it
B. 375
C. 435
D. 185 with 2 blue bands (not sure if it was enough tension
Completed the whole EMOM!!
Solid work on the mom Dan!
Primary strength:
A. Dead stop front squat 145lb, up 20lb from last week
B. Front squats 3×3 145/135/135 had to drop weight for last two sets
C. Deficit deads@155
D. Banded deads @70lbs +blue band
Strength accessory:
A. Death march and walking lunges 25lb db
B. Db bench @30lbs
C. Used 2.5lb plates for this
Conditioning:
5 hspu w/ 1 abmat, did 1 mu, and 10 cals on airdyne
Legs are getting strong Ashlee!!
Primary Strength Session
A. 1-RM Dead-Stop Front Squat
180#✅
B. ✅ 3×3 Front Squat &180
C. ✅ 6×2 2″ Deficit Deadlift to knees @195#
D. ✅ 15×1 Banded Conventional Deadlift @ 35% Bar Weight + 25% Band Tension
Strength Accessory Option
A. ✅ DB @35#
B. ✅ 4×8 Dumbbell Bench Press
DB @35#
C.✅ DB @5#
Limited time today so made sure I got the strength in since I hate it haha, and then made up a metcon from yesterday for a shorter effort.
Primary strength;
A.) 300#
B.) done at 300#. I’ve barely been able to hit this for a single the past year so very happy here hitting it for a 3×3. Thanks for growing my legs invictus?
C.) 315/315/325/325/335/335
D.) 160# + heavy band
E.) 5 Rounds:
250m Row
50ft HS walk (25ft UB increments)
-9:51
Great work hitting 300 for a triple!
Thanks for feeding my legs!
Primary Strength
A) up to 285 (less than last week).
B) 285
C) up to 325 no straps. made it harder.
D) off of 500.
Primary Conditioning
Done. 7sHSPU, 4bbjo3MU, 10 cal AD. No breaks this time!
Strength Accessory
D) up to 75 each.
Session 1
A. 230
B. Couldn’t hit 230 for even 1, dropped to 215. My 1rm front squat is 240, is it normal for a dead stop to be so close? I felt so weak trying to front squat it. Ha
Session 2
C. Done at 225
D. Done off 305
Session 3
Conditioning
EMOM as prescribed. Only the second time in my life I’ve been able to rx one. I’ll take it.
1- :11/:11/:10/:9/:10/:12/:12/:10/:13
2- :20/:20/:20/:19/:19/:20/:19/:20/:20/:19
3- :32/:31/:31/:30/:28/:41/:38/:38/:42/:32
Really depends on the athlete and also where you set up your deadstop. Some find them much harder. Personally I can’t hit my 1rm deadstop for a triple.
Makes me feel a little better, thank you.
Primary Strength AM:
A. 100kg – less than last week but I was trying out of j cups instead of stacked plates.
B. 100kg
C. 140kg
D. Bar weight – 70kg, Band tension – 50kg
Be safe using the J hooks. There’s not much room for error.
Primary strength
A. 285 on the Dead stop
B. 285 x3
C. 320×2, 345×2, 360×2
D. 165 plus band tension, really liked these felt it all in my core on the squeeze
Primary conditioning
Modified the Emom from the start because I wanted to focus on consistency
1. 8 SHSPU
2. 4 BBJO + 3 RMU
3. 12 cal bike
Only the second week but I’m loving these emoms helps with that mental and physical push !
Nice work in the EMOM. Looks like you scaled well and got some good intensity!
Thanks coach keep em coming !