Primary Training Session
A.
Two sets of:
500 Meter Row
20 Barbell Overhead Squats (20/15 kg)
60 Double Unders
20 Barbell Thrusters (20/15 kg)
Rest 60 seconds
Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion including the 90 second rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 2 minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
C.
Six sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 50% of 1-RM (established 2/18/20)
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 10 reps @ 50-55%
* Set 5 – 10 reps @ 55-60%
* Set 6 – 10 reps @ 60-65%
Rest 2 minutes between sets.
D.
Every 12 minutes, for 24 minutes (2 sets) for times of:
Run 800 Meters or Row 800 meters
30 Burpee Box Jump-Overs (24″/20″)
Run 800 Meters or Row 800 meters
If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.
E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
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.
Gymnastics Skills Accessory Option
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Alternating Pistol Squats x 45 seconds
Strongman Accessory Option
A.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
100-Foot Sled Push Back
100-Foot Sandbag Carry (Heavy)
100-Foot Farmer’s Carry (70/50 lbs)
Rest 3-4 minutes
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
*If you do not have access to a 100-Foot Rope then perform 2 Legless Rope Climbs from seated.
B.
Four sets of:
Front-Racked Kettlebell Reverse Lunges x 10 reps each leg
Reverse Hyper x 15-20 reps @ 40% of 1-RM Back Squat
Rest as needed
*If you don’t have access to a reverse hyper perform band pull-throughs wearing a weighted vest.
C.
For completion:
600-Foot Prowler Sprint
(no stops, no walking)
Mixed-Modal Capacity Accessory Option
Every minute, on the minute, for 5 minutes for max calories/reps:
Minute 1 – 60 seconds of Assault Bike
Minute 2 – 12 Front-Racked Dumbbell Reverse Lunges (50/35 lb DBs)
Minute 3 – 60 seconds of Ski Erg or Double-Unders
Minute 4 – 12 Dumbbell Thrusters (50/35 lb DBs)
Minute 5 – 60 seconds of Rowing
Rest 3 minutes, and repeat for a total of THREE SETS.
For each set post your calories or reps achieved on each of the three scored segments:
1. Assault Bike (calories)
2. Ski Erg (calories) or Double-Unders (reps)
3. Rowing (calories)
A.
Done
B.
155 / 175 / 180 / 185 / 190 / 192/ 195 / 197. Ended ~5lbs away from my 1RM PP
C.
10x 67 / 72 / 77. Really liking these as pressing is a huge weakness, trying to work through that sticky point those last 4-6inches
D.
8:35 (row’d). Rowd ~1:46 pace
Kept to 1rd to prioritize strength work
E.
Done w/10lb plate held to chest
Strongman
A.
Done with 4x45s on sled (Push only). Used 54#kb in front rack for carry
Let’s see those overhead strength gains!! Solid days work!
A. Done
B. Upto 155
D.Under 10mins per round did 600m run
C. @60,70,55,60,65
E. Done
How’s your wrist?
It still definitely hurts in some moments
B. 135-175# these were fun. The push press always limits me though
C. 65/75/85/55/65/70
D. This was brutal. I rowed because it was raining and I knew I would be too slow on the assault runner. 9:37 and 9:50.
E. Done
Brutal sounds like it was good for you 🙂
AM
Mixed Modal
DU for Ski Erg
21 cal-110 DU (UB)-18 cal
21 cal-121DU (UB)-17 cal
21 cal-104 DU (90-14)-16 cal
SAO
B. 70lb KBs, 15 pull throughs
PM
Primary
A. Done
B.135-150-165-180-195-205-215-225
C. 80-95-120-85-100-110
D. Run, BBJO, Run. Too nice outside today to stay inside.
9:33, 9:40
Very slow on the runs today…
Run faster? ??♂️
?ok! ?
-Mixed modal was rough. Ab was 21-20-18, ski 14-12-12, row 15-15-14. -Gymnastics done – push press complex up to 135 – found 1rm Zpress cause I didnt do it last week. 105. Then one set of 10 at 65%. – conditioning was weird. I started with a run- burpee- row, took 10:25. Burpees under 2 min. Run about 4:15, row about 3:30. Some slow walking between the run and the box. Second set was row-burpee-row, 9:50. I looked at the wrong clock around the last 500m row and thought I was at the 10 min mark, so I stopped rowing.… Read more »
Looks like you need to warm up a little better and hit that first set harder!
It was the run that was really slow on the first set. When I did it just with row it was fine
A. Completed
B. 185/205/225/230/235/240/245/250
C. 100/115/135/105/115/120
D. 9:08/9:21
E. Completed
Solid days work!
A. done
B. 120kg
C. 50,60,70kg / 50,55,60kg
D. 9.50 did only 1 round
E. done
another qualifier coming out tomorrow so went light today, and will do the qualifier tomorrow
Crush it!!!
Done. 11:41 – felt like I was kinda drowning on the DUs
B: 125, 145, 155. 165, 175, 185, 195, 205
C: 70, 85, 100, 75, 85, 90. %s off of 140lbs from 02/18.
Conditioning:
9:30 (Rows 3:37 each, BBJOs 15/min or 2:00)
9:25 (Rows 3:36, 3:40, BBJOs 15/min or 2:00 – slightly faster transitions)
Took me a second to recalibrate on the second row. happy with my breathing and consistency
Accessory done.
Squeezed today’s session in over lunch.
You and those damn double unders!! Who knew a veteran struggles with a simple skill ?
Heavy weights and high skill gymnastics all day! Yesterday’s DUs with the heavy rope were better! Nose breathing was interesting on these today.
A done
B upto 140kg (push press pr) and easy push jerk and split jerk
C 50kg
60kg
70kg
50kg 10x
55kg 10x
60kg 10x
And ski erged 3km to get the bloodflow going
D skipped got qualifiers coming this week. Lowlands throwdown 3 workouts have to be done on one day. Planning do them thursday and saturday.
So taking tomorrow off.
Nice way to lead into a rest day with a push press PR! Good luck with the qualifier!!
A) Done
B) 205/215/225/235/245/255/265/270, learned from last week and took the 5# PR haha
C) 95/110/125/100/110/120
Strongman B – 70# KBs, 150 on the rev hyper
E) Done, 45# plate
Yeh buddy!! Looks like the puppy is letting you sleep and recover 🙂
A.
Done
9:48
B.
60-…-85 kg
C.
35-45-50 kg
35-40-45 kg
D.
9’20”-9’41”
E. Done
In the afternoon Emom mixed modal
Have fun this afternoon!
A. Done. About 12 minutes
B. Up to 175. Kept it light and snappy
C. These were humbling. Built up to a 1RM at 125 then did the work for today
D. Scaled row to 500m and did 7:11 on both rounds
E. Done
Gymnastics later today
Welcome back! ??