Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
A.
Every 3 minutes, for 12 minutes (4 sets) of:
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
B.
Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)
Build over the course of the eight sets.
C.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
Back Squat
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
D.
Four sets for times of:
100 Double-Unders
12 Front Squats (225/155 lbs)
25 Chest-to-Bar Pull-Ups
Rest 4 minutes
E.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ 65% (same load used last week)
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.
Strength Accessory Option
A.
Three sets of:
Dimmels x 12 reps @ 50-60% of Max Deadlift
Rest as needed
2:30 of Banded March with Weighted Anterior Loading
(hug a sandbag or D-ball)
Rest as needed
B.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Hanging L-Hold x Max Time
Rest 30 seconds
Dumbbell Reverse Flys x 15 reps
Rest as needed
Running Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for times:
Run 200 Meters @ 90% of your 400m PR pace
Run 200 Meters @ 100% of your 400m PR pace
Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 350 Meters
If you performed this session last week, your goal is to maintain the same pace per set as you held for the 300 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.
A.
Done
B.
155 / 175 / 185 / 190 / 200 /205 / 210 /212
Legs felt pretty dead today, wanted 220 but not today
C.
…1×290, 305, 325
D.
skip
E.
DL at 255#
Finished w/ 30min mobility & flossing
Only conditioning 1-2 time’s per week? Focusing on getting strong? ???
Hey Tino! Yea I’m intentionally dialing back the conditioning volume ~1x per wk, which is tough ?… it’s guna take some discipline for sure. I need to build a stronger foundation though as I feel like that’s holding me back in a lot of areas so I’m going to prioritize a lot of the strength & strongman accessory and keep up with the skill work but at lower intensities. Cool thing is I’ve been doing CrossFit for 8 years and I’m the strongest I’ve ever been at 32yrs old, but I want to put some mass on this 162lb frame… Read more »
Sounds like you have a good plan! Great to hear that you’re training has been going well, excited to see that continue!
Athlete + is also another option if you want some more guidance!
A. Done
B. Built up to 225#
Didn’t squat today
Did the first workout for the atlas games next weekend instead of the conditioning
3 RFT
24 wallballs (30/20)
24 pistols
24 HSPU
24 DB snatches (70/50)
…..had too much faith in myself and did too big of sets haha lesson learned ?
E. Done
Individual next weekend?!? How fun! That will be a nice change of pace!
Yeah first time in like 2 years. We’ll see what happens hahaha
Good luck! And nice work on the 225lb clean complex!
Thanks linds!! Great work on yours too! I saw it on the gram ??
Mobility & Activation done
B.160-175-195-205-225-235-250-265
C.135-175-205-240-275-295-315-335 (+5 from last week!!)
D. Too hot again…. even with a 4 min rest
3:11 DU UB, FS 8-4, C2B UB
3:07 ALL UB
4:30 DU UB, FS 6-4-2, C2B UB
5:22 DU 14-65-21, FS 4-4-4, C2B UB
MY ABS WERE KILLING ME AFTER THE ONE SET OF UB 12 FS!
Need get that midline and lats strong so that all those sets are unbroken!!
amen!
Warm up done
A) Completed
B) 225/245/255-265/275/285/295/305 (high hang and hang clean PR) Legs felt sluggish and heavy but came around quickly.
C) 185/225/275/315/365/385/405/425
D) 2:06/2:52/2:44/2:47
E. 315
Crushing the weights today!! Great job on those PRs!!
Gymnastics Warm Up done.
Clean Complex: 125, 145. 160, 175, 190, 200, 210, 220.
Back squats, last three: 285, 300, 320.
Conditioning:
2:16 – UB everything
2:57 – put belt on and off plus one trip in the DUs, UB FS & C2B
2:31 – UB everything with belt. Red lined here.
3:43 – Couple trips on DUs, UB FS & C2B. Had just hit the wall and got through.
Kinda done after that. May do deadlifts later. Need food.
Started off with an insane time! Hitting a wall sounds about accurate on that last one, but overall you smoked it. Good job Lindsay
That 220 complex! ??
A) Done
B) 205/215/225/235/245/255/265/275, missed the clean from the ground at 285, rested :30 then hit it. Pull felt very lazy today
C) 145/195/245/285/305/325/345/370
D) Did 4×12 FS from the ground at 225 since these are a huge weakness
E) Done at 285
Keeping chipping away at the weaknesses like you are!
A.
Done
B.
80-…-100 kg
C.
60-80-100-110-130-140-145-150 kg
D.
F. Squat 90 kg
3’31” 12 F. S. 10/8/7 C2 bar
3’59” 8/4-15/10
3’34” 12-14/7/3
3’59” 12 -11/7/7
E.
130 kg
In the afternoon Row
Good job! Way to keep that last one sub 4 minutes again
Mobility & Activation: Done
A. Done
B. Worked up to 175. Very happy with how solid this felt from the high hang. I usually have no feel for that position
C. Done.
E. Done at 265
Strength Accessory Option
A. Dimmels at 190. First time doing these
Banded march holding sandbag
Looks like some one on one coaching helped! Nice work on those cleans!