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Primary Training Session
Mobility, Activation & Warm-Up
Take 5 minutes to roll out the hamstrings, glutes and QL
and then …
One sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)
and finish with …
10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed
B.
In the least amount of sets as possible complete:
75 Sumo Deadlifts @ 1111
(you can use kettlebells or a barbell for these)
Keep a wide stance and toes pointed out; focus on maximal contraction of the glutes on each repetition. The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this. It should take somewhere between 6 and 10 minute.
C.
Three rounds for time:
1000 Meter Row or Bike Erg
800 Meter Run or 40/30 Calorie Assault Bike
100 Double-Unders
D.
Complete as many rounds and reps as possible in 10 minutes of:
20 Alternating Reverse Lunges with DB/KB Farmer’s Carry
20 GHD Sit-Ups or V-Ups
Athlete Notes:
Hamstring blast today! Athletes will open up with some heavy deadlifts and finish off with high rep, low weight sumo deadlifts. This will burn, but that is the point!
Then onto the sweat sesh! After hitting your glutes and hamstrings, you’ll move into a pure conditioning piece. Make sure your calves are warmed up well for today. If you want to keep intensity low today, tackle the conditioning piece as a nasal breathing session!
Warm done
A 140/170/200/220/250
B 95#. 20/40/50/65/75
C. 1000 Row/30 assault/100 singles
8:35. 8:45. 8:31
D. 20 rev lunge/ 10 ghd ( just getting those)
5 rounds in 10:29
A: 165×8, 205×6, 235×4, 255×2, 285×2
B: 165x 25/25/25
C: 29:51. Wanted sub 30 and got it.
D: ✔️
✅
Mobility done
A: 175, 215, 235, 275, 300
B: 115# (25-20-20-10) went too light under 5 min
C: done didn’t time just kept moving
D: 6R (20# DBs)
Another good day
Three solid days of work!
Hello!!
Warm up and activation done
A) 45 – 55 – 65 – 75 – 85kg
B) 35kg didn’t time it. 25 – 22 – 15 – 13
C) 27:41 RX with Erg Bike – Run – DU
D) 4 + 32 with 8kg KBs and V-ups
Have a great day! ????
You too Sabrina!
Combined yesterday and today. I need the long condo from yesterday.
Yesterday:
A. Done
B.
50 cal 10 DP (40’s)
50 cal 9 DP
50 cal 21 Down Up
50 cal 19
50 cal 37 Air Sqt
Today
A. 175/210/245/265/280 haven’t done DL in a long time since I tore my left QL (just figured out which muscle last week during PT) so I based this off of 350lbs. Felt heavy but good.
B. 8:06, 155lbs 25/25/20/5
That sounds like a painful injury. How did you tear it?
Doing max DL a couple years ago. Just been chronic nagging achy pain. It took 6 months to heal and get back to max. Ever since then I haven’t really DL’d. I figure with PT and your programming, I should be good to go hopefully in 6 months.
Mobility, Activation & Warm-Up
A. 47/ 56/ 65/ 70/ 79 kg
B. 5 sets @ 47 kg (50%) – 8:25
C. Three rounds for time:
1000 Meter Row
800 Meter Run
100 Double-Unders
29:02
D. AMRAP in 10 minutes of:
20 Alt. Reverse DB Lunges (15 kg DBs)
20 Alt. V-Ups
4 rounds + 20 reps
Bam! Good work Cathrine!
A. 120/140/165/175/200
B. 12:40, 125lbs, sets of 10 then 5 on last set
C. 36:02, 800m Run… couldn’t pass this one up, to beautiful a day in Phoenix!!
D. Done
I love this week’s programming! I’m excited to see what next week brings????
A few of us will be out in phoenix in a couple weeks for a wedding.Ive never been so it will be nice to see what you are talking about. We will try to keep bringing the fun workouts!
A. 110/130/150/170/180Kg
B. Done w/ 84Kg
35/20/20
C. 24:13 Rx w/ row/Echo/DU; was slow in transition.
Row – 3:22/3:21/3:23
Echo – 2:05/2:03/2:07
DU – 3-4 trips per rnd; very sloppy on this
D. Done
Today was a real mental grind for me. I didn’t want to workout at all but forced myself to do so knowing that I’d feel worse if I skipped it. That said the intensity was manufactured and less than 100%. Body feels ok; the mind just didn’t want to cooperate. Oh well, these days happen.
The same feeling got me today as well, must be something in the air ????????♂️ Nice job getting it done regardless!
Thanks. A victory overcoming the mind.
Wednesdays are always tough. Good job getting the work in. Now enjoy your rest day and look after yourself!
Thanks Tino. Just woke up tired. Cold and rainy here and bed was warm and comfy. Mental win by getting out of the comfort zone and doing the work.
Warm up ✅
A. DL 145/170/200/215/240# (used belt for last set)
B. Sumo DL @ 145#; sets= 17,17,15,13,13 reps (7:16 duration)
C. Row/run/DU 34:49 RX
D. 3 rds + 25 (26# KBs & GHDs)
*performed fasted. Really feeling the glycogen depletion in my legs on part C, but we have definitely located the cause of the weight fluctuations. Cutting out the carbohydrates and allowing depletion to occur has caused a 12-17# drop in body weight. We’ll start feeding before training again with recalculated macros.
That’s crazy! Is it certain types of carbs?
I had started using Karbolyn in my recovery mix, which is actually great with helping me recover more quickly, but I’m finding that I really don’t need as much carbohydrate total for the day when I’m using it.
Warm up done
A) up to 150kg, first deadlifts since 2 months or so (not like i could go so much heavier tho)
B) 60kg done
C) RX, 1000m row, 2000m bike erg, du
26:42 kept a nice medium pace, just some light sweat feest
D) 24kg kettlebells and V-ups, kept the E2’ 1 Round tempo, so 5 rounds done
Head was everywhere but here today, so the conditioning felt especially good, turned me out
Good to see you came out the other side feeling good! Nice work!
C. 29:25 with assault bike
D. 5 rds w/35# DBs
Good work Teresa!
A. Up to 150kg
B. 80kg
C. 5k Trail Run
That was fun
Getting outside is always nice
Warm up done
A. 255/295/345/405/435 all double overhand with hook no belt
B. Skipped
C. 21:48 RX Row/assault bike/DU
Row: 3:34/3:37/3:36
Bike all around 2:10 I think
DU a few trips/1 Trip/UB
Did a little combo..
5 Sets
Deadlifts*
20 GHDSU
50 Foot Lunge Walk
50 Foot Handstand Walk (25 foot increments)
Rest 1 Minute
Deadlifts:
225×15
275×12
315×9
365×6
405×3
2:26/2:14/2:19/2:14/2:13
15:26 total on running clock
What were your times related to?
21:48 for the programmed conditioning
The other times listed were for that little mash up I did with the deadlifts, ghds, lunges and hsw..I was feeling inspired!
hola what kind of load would i use for the sumo 75?
oh i see ” about 50 % irm… 🙂
Yes, about there. Maybe even less, you need to be able to stay in a good position!
A. 245/295/345/375/420
B. @205. 4 sets 20-21-19-15
C. 25:12. Row/bike/DU. Had no gas today. Very slow rows and definitely didn’t want to get on the bike after yesterday. But it was either bike or run in a downpour.
D. Done
A little running in the rain can be fun haha. As long as you live in a nice, warm place.
A crisp 40 degrees in Buffalo NY today. Suppose to snow tomorrow.
A) 205/250/290/310/350
B) Done at 185
C) RX 27:07, Row/Run/Dubs
D) Done
Looks like you were able to hold a good pace on this one
A. 215/255/300/320/360
B. 155# four sets.
C. 29:23 Rx ooooof
D. 5 at 53#
Some good cardio today!
Hola. Los 75 sumo deadlift con que %?
Gracias!
Light, around 50% of 1-RM