Mobility, Activation & Warm-Up
Row 500 meters @ easy pace
and then …
One set of:
Bear Crawl with Wrist Stretch x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds
and finish with …
Two sets of:
Medicine Ball Hamstring Curls
x 10 reps
Russian Step Ups x 30 seconds per side
Sumo Stance Kettlebell Deadlift x 15 reps
A.
Four sets of:
Deadlift x 8 reps @ 21X1 (you can use kettlebells or a barbell for these)
immediately followed by…
Prone Lying Band-Resisted Hamstring Curls x 20 reps @ 1010
Rest 2-3 minutes
B.
Every 4 minutes, for 28 minutes (7 sets) for times:
25/16 Calories of Assault Bike
20 Down-Ups
Add 2 calories/reps every set so that your eighth and final set will be 37/28 Calories of Assault Bike and 32 Down-Ups.
C.
Three sets of:
Bridged Dumbbell Skull Crushers x 12-15 reps @ 2010
Rest 15 seconds
Single-Leg Hip Thrusts x 10 reps each leg @ 2011
Rest 15 seconds
Prone Plank x 45 seconds
Rest 60 seconds
Athlete Notes:
Today’s primary session is focused on giving your engine a good flush before Friday. Assess how you feel coming into Wednesday’s session and based on your recovery, energy and mental acuteness, take the workout at your own pace. We want you chomping at the bit come Friday for the Open so volume is low today and enjoy the good sweat session! Make sure your nutrition is dialed in, you’re drinking a healthy amount of water and prioritize your recover.
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.
Aerobic/Gymnastics Accessory Option
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike
*Every 5 minutes, including at 3,2,1,GO! perform the following…
7 Toes-to-Bar
5 Strict Pull-Ups
3 Bar Muscle-Ups
You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.
Running Endurance Option
Five sets for times of:
Run 1000 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1000 meters.
Rowing Endurance Option
Six sets for times of:
Row 1250 Meters
Rest 3 minutes
Your goal should be to maintain consistent pacing across all sets. We performed this the week of November 2, 2020, so check your results and set a good training goal.
Did this today cause of family in town
A) done
B) since open is tomorrow, did 7 rounds but stayed at 25 cals on bike and 20 up/downs. 2:23-2:30 rounds.
Did 30 minutes of Romwod after workout.
Ready for 21.2!!!! Let’s go get it
Did part B. The assault bike and down ups.
Kept time on the bike almost the same by ramping up the tempo the first 4 rounds. The last 3 rounds time slowed by 10 seconds per round.
Did not record the time on the down ups simply kept moving on these at a steady pace.
Looks like you moved well!
Warm up done
A. 80 kg
B.16,20 2:25
18,22 2:45
20,24 3:15
22,26 3:40
20,24 3:42
20,24 3:52
20,26 3:48
C. Done
????????????
A) Done. 155×2, 165×2
B) Done but changed reps half way.
16, 20: 2:37
18, 22: 2:30
20, 22: 2:53 (this was an accident)
22, 24: 3:11
20, 22: 3:19
20, 22: 3:02
22, 24: 3:30
C) Done
Also did strongman work B and C from yesterday
Easy of the volume and make sure you’re recovered for 21.2!
– warm up and A done
– time for 5 rounds of condo.
1st was 2’08. 5th was 3’16.
– tomorrow run
????????
Warm Up, A & C Done.
Did Aerobic Gymnastics Accessory. Which was really fun.
1,000m Ski/2,000m Bike Erg
Didn’t get in yesterday. Too much life going on and sleep seemed more important this week. But moved well today. Will assault bike a little tomorrow and hit Friday hard!
I thought you would enjoy that
A.
225 lbs for all sets
B.
Scaled to the Womens Calories but kept the down-ups the same:
1 = 2:05 (16 cals + 20 down-ups)
2 = 2:17 (18 cals + 22 down-ups)
3 = 2:27 (20 cals + 24 down-ups)
4 = 2:36 (22 cals + 26 down-ups)
5 = 2:54 (24 cals + 28 down-ups)
6 = 3:29 (26 cals + 30 down-ups)
7 = 3:45 (28 cals + 22 down-ups)
8 = 3:55 (30 cals + 34 down-ups)
That 8th round about killed me…
That sneaky 8th round today! Good work
A.
110-110-120-120 kg
B.
No good tired legs. last night A Bike is good feeling
2’26”—2’40”—2’58”—3’20”—3’54”
30” rest
4’06”
30” Rest
4’20”
C.
Done
In the afternoon Row no max speed
All the assault bike the last two days! Now to rest and get ready for 21.2!!
????. Today rest
Is the primary supposed to be 8 or 7 rounds? 7 rounds puts the men at 37 cals and 32 down ups instead of 39 and 32 like the notes say.
8 rounds:
25+14 is 39
20+14 is 34?
Yeah I tired to edit that and I couldn’t change it I meant 39 cals and 34 down ups.
So 8 rounds not 7? Ill do 8. One more won’t kill me
????
A 4sets
Dl 120kg
B first set 2:20
Last set 3:32
Good sweat piece! Managed to stay checked in.
Leg pump was real!
Just closed my eyes and started doing the down n ups ????????????
Last three sets got me!
C done
Now its time to part on 21.2!!