OFF-SEASON
A.
Two sets of:
Pec Smash x 30 seconds per side
Band Assisted Anterior Pec Stretch x 30 seconds per side
Rack Assisted Hamstring Stretch x 5 pulses per side
and then . . .
Two sets of:
Bench Assisted T-Spine Stretch x 45 seconds
Reach Thrus x 8 reps
Foam Roller Hamstring Curls x 10 reps
B.
Take 5 minutes to draw out your jerk foot work, then…
Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Jerk with a pause @ 75+%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
C.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
D.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
followed by…
Two sets of:
100-Foot Yoke Carry
Rest 3 minutes
Goal is to establish heaviest load you can shoulder and walk 100-feet.
followed by…
One set of:
Sandbag Carry x max distance
(as heavy as possible, shooting for 300 feet or more – holding the sandbag like a bear hug)
followed by…
One set of:
600-Foot Prowler Sprint
(no stops, no walking)
GAMES PREP
Session One
A.
Take 3 minutes to draw out your foot work
, then…
Jump & Lands x 10 reps
Every minute, on the minute, for 4 minutes:
Jerk Balance x 2 reps (insert link)
and then . . .
Every 60 seconds, for 15 minutes, complete:
Split Jerk @ 75-80%
and then . . .
Every 2 minutes, for 6 minutes:
Jerk Dip x 2-3 reps @ 90+% of 1-RM Jerk
B.
As many rounds and reps as possible in 18 minutes:
24 Calories of Assault Bike
12 Chest-to-Bar Pull-Ups
6 Strict Handstand Push-Ups
40-44: Strict Handstand Push-Ups to 4.5″/3″ Deficit
45-49: Strict Handstand Push-Ups to 4″/2″ Deficit
50-59: Strict Handstand Push-Ups
60+: Strict Handstand Push-Ups to 2″ riser; Chin-Over-the-Bar Pull-Ups
C.
Three Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
Session Two
A.
Four sets of:
800 Meter Run
Rest 4 minutes
< 6 minute Mile Pace – 2:50-3:00 (800M Pace)
< 7 minute Mile Pace – 3:20-3:30 (800M Pace)
< 8 minute Mile Pace – 3:40-3:50 (800M Pace)
B.
One set of:
60 Second Bottom Balance Complex
15 Straight Body Crunches
50 Elbow Jacks
30 L-Sit Lifts on Low Rings
Back in town on Thursday. GP:
A. Split jerks 165-185
B. AMRAP 18: Assault Bike, 3″ deficit SHSPU 5+16cals
A. Done
B. Done @ 155#,
C. 175, 210, 245, 275, 290#
D. First time I have done this. used 90#
E. Yoke walk, don’t have on so did 135# overhead walk, don’t have sandbag
A worked to 135 145F
B. Done w/1 abmat 3+6 CTB
A. 4:10/4:10/4:18/4:16
B Done minus L sit holds
Off-Season
A. Done.
B. Stayed w/95#. Right shoulder wasn’t cooperating today.
C. 165/185/215/245/265.
D. Skipped. 1.5 mi run @ 10:30.
Off season. A – Done. B – Jerks to 195. Marginally better than last week, still kinda crappy overall. Needs work. C – 10@230, 10@275, 8@315, 6@355, 4@375 D – Did this on Monday as well. No hand over hand – still waiting for gym to get rope for this. Yoke carries: fat bar with 120#. Not enough weight but couldn’t load more than this. Did two walks of 200 feet (I did this overhead, right?) Sandbags: 100# for 500 feet. Prowler sprint. Did empty sled on Monday for 600. This time went with 45# plate. Did 400 feet and… Read more »
It will say overhead yoke walk – if it says yoke walk then it is on your back.
Well I did that wrong then. 🙂 Always learning…
Games:
A: Done
B: 4 + 6 C2B. Ran AD for 2m per round. Had to add kip in round 2 on deficit hspu.
C: Done
A: Done: 3:30 pace
B: Done
Nice work brent!
A.- Done
B.- jerk deep+jerk with pause done all with 195# (75%)
C.- done 230/270/315/355/375#
D.- Did GG wod 5/10/15/20/15/10/5 OHS 115# and T2B
Time: 19:21 min. T2B took me a lot of work
Regards from México
Mobility Done
Comp was good. Every WOD had 1 strength and 1 Weakness of mine. Fun Day 🙂
A.Jerks built to 135 comfortable lifted 130 x2 wanted to not feel a press out-
Failed 140 went back to 125 the did a 115 for good mechanics.
B.-150/175/200/230/245
8-broke into 4
6-singles-felt heavy
4-singles heavy
Backrack carry-145/155
Sandbag #50-heaviest Sandbag
Prowlers are gone-Ran a 400
-Feeling good today-Great Training Day-Finally back-YAY!
Nice work today!
Thank you!
Games Prep in one session:
1A. EMOM split jerk 165-185#, jerk dips @ 205#
1B. 6 + 15 cals (subbed farmer carry with 55# KBs across the gym and back for 12 C2B, all strict deficit hspu unbroken except one where I came off the wall….what a sweaty mess!)
1C. Skipped
2A. 4x 800m; 3:14, 3:18, 3:22, 3:20 (legs are heavy)
2B. Done all core accessory work.
Good day of training!
Sounds like I missed some investigator action!! 😉
Another solid day Cheryl. Nice work!
Thanks Al! You too!!! Awesome job on the jerks and conditioning today! We are getting close! 🙂
Ahhhhh great job on your sHSPU!!!
AM – Aerobic Threshold run. Totaled 3 Miles. 5 min on at 6:30 pace
Off-season
A. Mob/Act done
B. Up to 225
C. 235/295/335/385/405
D1-Rope pulls at 215
D2-yoke at 355
D3-205 Zercher style with yoke
D4- prowler sprint just sled.
A. EMOM 185-225 no misses
Jerk dips @ 245 I did one dip and then completed the jerk.
B. subbed farmers carry with 70 # KB across the box and back for 12 C2B and did 4 1/2 deficit SHSPU 6 rounds +24 Cals and 2/3 of the farmers carry. HSPU felt good.
C. skipped C
Session 2- about 30 min after the bike WOD
4 800s 3:31/3:32/3:34/3:33- legs were wobbling
Awesome job Al!
A. Done
B. 195/205/210/215/220/225/230/240/245f didn’t get my head thru/250
C. 230/275/315/355/375
D. Just did rope pulls
A: 205lb for 5 sets, 225lbs for 5 sets
B: DeadLift – 240/287/331/375/397 all unbroken
Solid Theo!
A. Jump and lands
15 EMOM of jerks 185-210(75-80%+)
Jerk dips 3 sets @245
B. 18 min. AMRAP almost 4 rounds of 24 cal row, 12 strict PUs, 6 HSPU. Almost all strict HSPU until I would failure, then kipped.
C. 3 rounds front delt dumbell presses.
Had to run. Stoked on a recovery day tomorrow!!
Off Season
A. Done
B. Jerk Dip + Jerk – 125/125/125/135/135/135/145/155/160/175(f)175(PR)
C. Deadlifts – 175/210/240/275(4 only)/290(f)290(f)
D. Since I did this set on Monday, I thought about doing the Granite Games workout with OHS and T2B which I missed. Ran out of time and had to end it with the deadlifts. Body was pretty sore today heading into today’s workout, so maybe a good idea to stop here regardless.
A. Done
B. 140,140,145,150 x7
C.185,217,250,285,300
D. 2 sets of 100′ yoke carry with barbell at 125#
Didn’t have equipment to do rest of D.
A. Done
B. 145/145/145/145/155/155/155/155/165/165
C. Did not do.
Instead….
10 Min AMRAP (Fogarty Challenge)
80 cal Assault Bike (7:00min)
Max alternating Pistols (61 pistols)
3 sets of Max HSPU 16/16/16
5 min Max MU 18
Not sure if I’m the only one, but my glutes are feeing those lunges from yesterday ?
Ahh how fun, tell Brian hi!
That 10 min AMRAP sounds like a quad blast!!!
It was… So not only are my glutes talking to me from Tuesdays lunges, so are my quads from pistols. Good thing today is a rest day! haha
GP
A. 205-255 (best these have felt in a while)
B.5 rounds plus 7 CTB
C. done:
Awesome to hear Al!!
Thanks Nichole. Starting to feel good.
Looking strong Al! Nice work.
Thanks Kincaid. I envy your group. Sounds like you guys are working hard but having a great time.
Yeah, I feel lucky to have our group. Amazing athletes and quality people.
Off Season
A. Done.
B1. Done
B2. 157x 10
C. 179, 211, 245, 276/singles, 292/singles
D. No-rest of the day got messed up.
Deadlift felt great
10@225,10@260,8@300,6@340,4@360,1@380
All TNG