Program Note – This week will be a chance to restore, so while training will be posted, we strongly encourage you all to modify or omit portions to keep your intensity low to moderate. Please do not add any unnecessary volume; we want you feeling fresh going into the next training cycle, which begins Monday, April 3, 2017. We will be releasing more information later this week about the upcoming training cycles, which will include options for both individuals and teams moving forward to Regionals, as well as an off-season program that will have an option to prepare directly for the Granite Games Online Qualifiers in June.
Primary Training Session
A.
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 40/30 Calories of Assault Bike
Station 2 – 60 Double Unders + 30 Wall Ball Shots (30/20 lbs)
Station 3 – Run 400 Meters
Station 4 – 25 Chest-to-Bar Pull-Ups + 20/15 Strict Handstand Push-Ups
B.
Four sets of:
100-Foot Heavy Sandbag Carry (Bear Hug)
Rest 2-3 minutes
100-Foot Farmer’s Carry
(as heavy as possible without stopping)
Rest 2-3 minutes
C.
Three sets of:
40 V-Ups
Rest 15 seconds
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed
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.
Running Endurance Option
Beginner & Intermediate
Two sets of:
400 Meter Sprint @ your mile pace
Rest 30 seconds
800 Meter Sprint @ your mile pace
Rest 60 seconds
4000 Meter Sprint @ your mile pace
Rest 2 Minutes
Advanced
Three sets of:
400 Meter Sprint @ your mile pace
Rest 30 seconds
800 Meter Sprint @ your mile pace
Rest 60 seconds
4000 Meter Sprint @ your mile pace
Rest 2 Minutes
Primary Training
A. Done, had to scale but i got most of the work done, i’ll count it
Station 1 – 30 (30/26/19)
Station 2 – 40 DU (all) + 15 WB (15/11/15)
Station 3 – 400m run (~ 2 min)
Station 4 – 15 C2B (all)+ 10 SHSPU (9/7/10)
B. Invictus Gymnastics
A. Done
B. Done w/ 200lb sandbag & 100Lb db’s
C. Done
Going to do the optional running tomorrow as active rest on a true form runner to start prepping for regionals. I found one at a 24hr fitness near my box. 🙂
Did you qualify for Regionals Mike?
As a team. 46th in SoCal
Did the primary Conditioning today and I went unbroken on all the chest to bars and with zero pain. The wall balls were fun though……
Looking strong dude! Is there a place for you on the team this year?
Not quite sure to be honest. Just have been focusing on being ready come June 2nd that’s when my doctor said I should be back to competition shape.
Conditioning
Done
Scaled to 25 cals
Finished the last round sub :60 every time. First time doing 20 UB c2b. ??
Did 7 sets of 3 Strict C2B pull ups with class EMOM
A. Conditioning: Had to get 20lb ball on 3rd set because 30# was leaking sand all over me. 40 cals 67 watt, 2:30ish avg. DUBs unbroken. Wall balls unbroken. 400 run avg 1:32. C2B unbroken. SHSPU 10/5/5.
B. Maybe later
C. Definitely later
Need to get that 30lb. Wall Ball sorted, it’s probably more 25lb now 🙂
short but fun session:
Farmer carries: up to 530lbs total ( first time deadlifting 530 in like 3 years)
D-ball walk with 150lbs
then 3×30 second l-sit hold. Unbroken
Did B. and C. first
B. 100/125/150/150 love me some sandbag carries
100lbs each hand farmer’s carry
C. Done
A. Station 1- 45 Calories on Airdyne
Station 2- 60 DU + 30 wall balls (20lb to child’s target. Still not allowed to go to/below parallel and 10ft was too freaking awkward without my legs)
Station 3- Rowed 400. Raining!
Station 4- Broke up the pull ups, HSPU unbroken.
A. Done finished each station with about 1min rest…30# WB were fun….said no one
B. 135# Sandbag
120# DBs
C. Done
Except Holden!
Hie guys ! I have a question!
I’m new and I would like to know if it’s possible to have all sessions for the week?
Welcome to the community!!
Unfortunately not, the workout is posted day to day at 8pm PST.
A. Done
B. Sandbag 100#, then 150# for 3
Farmer carry 95#, then 115# for 3
C. Done
Definitely need to do core strength more often again ?
Primary Training Session
A. Done
B. Done (2x48kg KB for farmers carry, 25kg big size medball for the bearhug carry)
C. Done
A. Done
B. Need to find a heavier sand bag.
Farmer’s carry 180/hand + rogue handle weight.
C. Done
A. Changed it to 4′ intervals and did regular instead of C2B
B. Don’t have heavy sandbags, so I did a double plate carry instead (arms are too short for three plates).
C. Done
Good day!
A. Everything done RX… even that silly bike ? Had to sub a 400m row for the run because we had a storm and tornado warning ⛈⛈
B. Done with a 100# SB (heaviest we had) and 70# KBs (tried the 100# DBs, but the handles were too big for me to grip it)
C. Core- done
Conquering the Assault Bike!!
One calorie at a time ??
A. Done RX. Definitely getting way more comfortable on the bike!
B. Put two wreck bags together for 100# carry
70# KB farmer’s walks
C. Done – This was harder than I thought it would be!
Running – went off 5:50 mile pace. Should this be a PR mile pace?
Solid work on the bike Elise!
A. Did all 3 sets but rested 3-5 minutes in between. Could have done straight through rx besides all SHSPU but wanted to give myself a little mental break in at least one workout this week haha
2:32, 2:25, 2:24 assault bike
UB on DUs and Wall ball shots
1:37, 1:35, 1:35 runs in the wind and rain haha
UB on CTB, 10+5+5 on all SHSPU (got 15 in before 3 min each time)
B. 150lb sand bag
32kg KB each hand
C. 30+10, 30+10, 25+8+7 on V-ups
Planks done
Good opportunity to mentally reset before the new cycle on Monday!
Primary conditioning
A done Rx
B done with 50 kg sand bag and 32 kg kb for 200 ft
C done
running done advanced on a treadmill
my time 1 hour 20 minutes (including rests) i quiet enjoy long distance running:) oh shit… i just read that it was 400m… i done 4k
A. Done, scaled to 20 c2b + 15 Kipping hspu
B. Done, 35# plate farmer carry, some sandbag work yesterday so skipped
C. Core work done
Is this still supposed to be an easy week? Haha
Ye totally, we have you less calories on the assault bike ??
Ahh now I see, easy workout for sure??
Session one
Hip mobility
40m Dball carry: 150 lbs
80m farmer carry: 36/40-44 switched hands after 40m/36/36
Primary conditioning
1: 40 cal bike
2: 60 du with shorter rope (lol) + 10 Dball to shoulder 100 lbs
3: 400m runs…kept them all under 2:00 ?
4: 8 ub muscle up + 20 shspu with regional standard