Primary Training Session
A.
Every 3 minutes, for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35 lb DBs)*
5 Unweighted Max Vertical Jumps
10/7 Calorie 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.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90
C.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.
D.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps
Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.
E.
For time:
Row 500 Meters
100-Foot Handstand Walk
50 Toes to Bar
100-Foot Handstand Walk
Row 500 meters
F.
Three sets of:
Glute-Ham Raises x 8-10 reps @3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed
Strict Ring Dips x 8-12 reps @ 3011
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.
Strongman Accessory Option
A.
Four sets of:
200-Foot Prowler Sprint
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes
Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Burpee Deadlifts (50/35 lb DBs)
5 Dumbbell Front Racked Squats
5 Dumbbell Push Press
50-Foot Front Racked Carry
50-Foot Farmer’s Carry
Test your grip strength and try to hold onto the dumbbells for as long as possible without putting them down.
Assault Bike Conditioning Option
Every 2 minutes and 30 seconds, for 25 minutes (10 sets):
30 seconds of Assault Bike
Note calories achieve in each of the 10 sets.
A.
Done
B
185/215/240/255/255
C.
155 / 160/165/170/170 no misses, felt good and snappy today
D.
135. Woah, these were tough!! Gradually went narrower and narrower grip every round.
E.
10:01 OH lunges B4 made this a totally different workout! Row: 1:49 / 1:41. HS walks in 25’ increments. TTB 15/10/10/8/7. To shave more time need to move quicker on those Hs walks!
Fun wk of training! ?
Looks like a damn solid days work!!
AM.
Assault Bike
17-16-17-16-13-14-14-16-12-17
Pushed harder because on Monday Tino said I could do better, so I did
PM
Primary
A. Done
B. 205-235-265-285-300 * FS 1×2 PR
C. 165-180-195-205-215 (90%)
D. 7:34
Row 1:55, 1:54.
HSW UB
T2B 30-13-7
E. done, GHR 10 reps w/ blue band, 25lb plate for plank hold, 12 dips
Front Squat Double PR?!?
1RM is 315. First time doing a double at 300 🙂
Yeah buddy!!
Took some days of to recover from the flu.
Pts.
A. Done.
B. Set 1 @ 80kg
Set 2 @ 94 kg
Set 3 @ 106kg
Set 4 @ 112kg form breakdown on these. Had to push my hips forward to stand it up.
Set 5 @ 106kg went down a bit.
C. Worked technique at 60kg felt good.
D. Skipped.
E. Subbed hswalk for overhead walking lunges.
9:56
F. Done, used 10kg plate for planks.
Can’t catch a break dude! Good to see you’re feeling better and we’re able to train today! Take it easy and ease yourself back in!
Warm Up Done
Front Squats: 195, 225, 255, 270, 270
Snatches: 145, 155, 165, 175, 180. 165 was a little sticky but 175 and 180lbs were my best lifts of the day.
Conditioning: 9:00 – went better than last’s week and made it a personal goal to not dawdle on the HS walks and to trust my fitness there.
Rows 2:10/2:09
50ft x 2 UB
T2B: 15-10-10-6-4-5. Grip went a little towards the end. Have a big meeting so planning on a PM session with accessory and sled work.
Great work pushing the gymnastics work under fatigue!
A) Done
C) 195/205/210/215/220
B) went off feel here, 285/295/305/315/325
D) 165/175/185/185/195
F) Done
A.
Done
B.
100-115-125-130-130 kg
C.
60-70-75-75-80 kg
D.
60 kg
E.
10’18”
1:41/1:45 Row
3×10 m/3×10 m
20/15/15 Ttb
Bike and F in the afternoon
Physically and mentally recovered from WZA?
Yes, well tomorrow 3 wod of the CF Lowlands qualification
Signed up for the gymnastics program so started today off with rope climb and bar muscle up work.
A. Done
B. 165, 185, 210, 220, 220.
C. Worked up to 140
D. These were much harder than I expected. Tried at 135 and then opted for 115
F. Did the GHRs. Will do the planks and dips later
That’s a solid purchase! ??♂️