Primary Training Session
Rear Delt Warm Up
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
A.
Three rounds, not for time, of:
50 Heavy Rope Double-Unders
Freestanding Handstand Hold x 3 Attempts for max time
30 Second L-Sit Hold
25-Foot Handstand Walk
This is not for time, just to get you moving. Use this time to improve skills and body awareness. These are things you can do often, but this is dedicated time today to improving sometimes neglected skills.
B.
Three sets of:
Tempo Bench Press x 8-10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Front-Racked Double Kettlebell or Dumbbell Squat x 10-12 reps each @ 31X1
Rest 90 seconds
Increase last week’s loads by 2-4%.
C.
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 90 seconds
Front Racked Double Kettlebell or Dumbbell Squat x 20 reps each @ 10X0 with 65% of today’s working weight
Rest 90 seconds
D.
Five rounds for time of:
30/20 Calories of Rowing
30 Wall Ball Shots (30/20 lbs)
15 Strict Handstand Push-Ups to 4″/2″ Deficit
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.
Four sets of:
Weighted Strict Pull-Up x 4-6 reps
100-Foot Plate Pinch Walk (35/25 lbs)
Max Unbroken Strict Pull-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes
B.
Two sets of:
100 Meter Sled Push
Rest 4 minutes
Simple rule…no stopping or walking. Load the sled light, but more than June 15, and commit to moving it without stopping.
Running Endurance Option
Warm-Up
10 minute Run @ 65-70% effort
Followed by. . .
Eight sets of:
45 second Hill Sprint
Rest 3 minutes (walk down)
Thursday I did some of Wednesday’s work: pause front squat hit 220# which is 5# more than the week before and it felt solid. Then I did the accessory work and shspu work from Wednesday. Yesterday I came into the gym and the other coaches made up some workouts and I decided to join in. I then did some of the accessory work but didn’t follow much of the programming yesterday. Today: warm ups done A. longest holds were always my 2nd attempts and I was getting about 45-50 seconds on them. For the HS walks I did 10ft each… Read more »
Looks like a fun few days of training! Great to see you hitting some workouts with your community!
Good job on those strict HSPU!
Thanks Tino!
If anyone finds my shoulders. Shoot me a message ?
Wod: 35:12 rx. Wb 11-10-9. Hspu 3 then 2’s.
I’ll send them over for Monday’s work 🙂
Those 3 rounds not for time. Pre lit the shoulder and I lost them round 3. If you could please ship them back with a bit more muscle endurance in them. That’d be super ?
Loving the past 2 weeks. Also down 5lbs in weight since switching from forgedbyzues
Warm Up Done. A. Done, all UB on heavy dubs Longest holds were 10-12-13 seconds. Which is actually pretty good for me! Slight knee bend on all LSit but 30 seconds straight. Worked on straight legs, feet together, toes pointed and had great control. Felt good. B. Bench at 170, 10-10-9 Squats at 24kg, 12-11-10 just lost trunk position on the last rep on each set – or bad enough I knew I should stop. C. 12 reps @170 20 reps @16kg, probably could have done 25-30 for sure but position was perfect. D. 31:53, was on pace for <30… Read more »
All the pressing work this cycle since we hammered your legs on last one 🙂
Good to see those L-Sits coming along. I remember you struggling with them before if I remember correctly.
Morning 10km
47:21 (4:44 / km pace)
4 hours later
A. done
B. 92.5kg x 10, 8, 7+1reps
2 x 25kg x 12reps
C.92.5kg x 8 reps
2 x 16kg
Strength accessory
A. 10kg x 5 reps
pull ups 10-8-8-6
90kg sandbag
Great to see you getting that 10km run in! Awesome finish to the week!!
Warm up: T,Y,I – 5# Bicep and tricep curls/extensions with 5# DBs – sore today!! A. Done – the longest HS hold I got ways :26 All dubs, L-Sit and HSW unbroken B. 85# across for bench – fatigued from the 140 strict press I did yesterday for the cascade Classic Qualifier workout ? DB tempo squats: 25,30,35# DBs C. 12 reps at 85# 20 DB squats with 20# DBs D. Rowers were being used by the class and I’m quite fatigued from pressing yesterday so modified to: 5 RFT: 400m run 30 WB (20) 10 strict HSPU TIME- 28:45… Read more »
How did the qualifier go? Happy with the result?
Pretty happy with it, feel like I could finish the 2nd workout under the time cap so I’ll likely try it again Monday morning if I’m feeling good!
Warmup done
A) Done, did backwards hsw
B) 3 sets of 10 at 175 on bench, 3 sets of 10 with 62# kbs for squats
C) 175×10, 44s for the squats
D) 25:57, row was about 1:30 each round, 20-10 wbs, hspu were 4-4-4-3
SAO
A) 20# vest for weighted pull-ups, 190# sb
B) did 200m again, 60# on the sled
Solid finish to the week Brendan!
Following a week behind:
Did all the warmups/openers
A.
Did the DUs and RCs and then focused on free standing handstands
B and C. Done
D. Subbed bar muscle ups. Took around 35 minutes, but at a pretty moderate intensity. Was able to stick to my plan on the T2B and MUs
Strength Accessory Option
A. Grip was definitely feeling it after D!
Nice work Dave! Hope you enjoyed the first week of the new cycle!
A. Done
B. 175# and 35# KBs, 8 reps and 10 reps for all sets
C. 10 reps and 35# KBs
D. 34:34 scaled to regular strict HSPUs
Have we done this workout before? I remember doing something similar a while back, but I can’t find it anywhere.
We haven’t done this workout as five rounds for time but we did do a similar variation that was five sets for times. I’ll try to find it!
A.
Done
B.
70 kg panca
24 kg (2KB)
C.
12 Rep 70 kg
16 kg (2 kB)
D.
Plate 25 kg ( 9 cm )
32:48
Molto lento HSPU ( very slow)
5×3/2-2-2-2-2-2-3/2-2-2-2-2-2-1-2/
5×3/3-3-3-3-1-1-1
I’ll have to start using google translate if you start posting in your language 🙂
Lets keep working on those strict deficit HSPU. You’re putting in the work and will get better! Enjoy the rest of your weekend!
Tino don’t speak Italian ???? 🙂 🙂
have a nice weekend
Un po’ 🙂