Primary Training Session
Warm-Up
Three sets of:
200 Meter Run
15/12 Calorie Assault Bike
10 Burpees to a 2″ Plate
Rest 1:1 or Alternate full rounds with a partner “you go/I go” style.
A.
Every 3 minutes, for 12 minutes (4 sets of):
5 Front Squats @ 70% @ 32X1 tempo
B.
Every minute, on the minute, for 12 minutes (6 sets of):
Station 1: 3-5 Wall Walks
Station 2: 7-10 Strict Handstand Push-Ups
C.
Every 7 minutes, for 28 minutes (4 sets of):
10 Toes to Bar
15/12 Calorie Assault Bike
10 Toes to Bar
15/12 Calorie Assault Bike
10 Toes to Bar
D.
Three sets of:
25-30 Reverse Hypers @ 40-50% of your 1RM Back Squat
Rest 90 seconds between sets
*If you don’t have access to a reverse hyper, perform Weighted GHD Back Extensions
instead.
E.
Three sets of:
15 Weighted Side Bends (each side)
100 Foot Sandbag Shoulder Carry (each side – 100/70)
Athlete Notes:
Today’s workout is all about midline volume accumulation. There will be 120 toes to bar over the course of this workout, but it’s split into sets of 10. Your goal should be to go unbroken each time and then hold an aggressive (but not crazy) pace on the assault bike. Ideally we are 70+ RPM for men and 65+ for women, but find a pace for yourself that you can hit hard and still hang on for the toes to bar.
B. Done with 2 ww and 10 sp 35# dbs, 6 min/ 6 min
C. Done as 30 ttb + 30 row
3:35 4:30
Went every 5 min for 5 sets
C. 2:08/2:04/2:07/2:01
Warmup done
A. 111Kg
B. Done with 4 WW and 7 SHSPU
C. Used Bobby’s variation of 10/12/14/16 T2B and every 5 min.
2:30/2:26/2:38/2:53
All T2B UB.
D. Done
E. Done
A. Heavy Reverse sled drags
B. Done
Wall walks: 4×2/3×4
Shspu: 10s
C. 2:32/2:35/2:43/3:02
But changed slightly to:
Every 5 minutes for 20 minutes (4 sets)
Set 1: 10 t2b each
Set 2: 12 t2b each
Set 3: 14 t2b each
Set 4 : 16 t2b each
All unbroken
D. Done
Solid work! Toes to bar must be your jam
Feeling a bit beat up from quarterfinals, knee is feeling off and core is sore AF
A. Subbed bench press. Kept the tempo. Sets at 215 then did max reps @ bodyweight (23)
B done with 4 wall walks and 7 strict
C skip
D. And E done
Glad you took it easier today and skipped C. Thats good after doing quarters.
Buy in; 1 mile jogging + 250m Famers Carry 50lbs DB’s Three sets of: 200 Meter Run 5 Inchworm Push Ups 5 Lateral Burpees 5 Russian Baby Makers A. 2 Rounds For Time: 100 Foot Handstand Walk (4×25 ub foot) 20 Dumbbell-Facing Burpees 30 Double DB Deadlifts 50lbs 40 Double DB Thrusters 50lbs B. Every 3’ for 30′ (10 Rounds) 10 burpees 10 alternating forward lunges with the DB in goblet position 10 alternating Snatches 10 alternating reverse lunges with the DB in goblet position. C. Three sets of: 25 Banded Pull Through 25 DB Russian Swing Rest as needed… Read more »
Always nice finishing out with a little bicep pump