Primary Strength Session
A.
Build to a 3-RM Dumbbell Z-Press
followed by…
For time:
30 Dumbbell Z-Presses @ 85% of today’s 3-RM
B.
Four sets of:
Reverse Hypers x 20 reps @ 1010
Rest 60 seconds
Glute Ham Raise x 10-12 reps @ 20X1
Rest 60 seconds
Banded March x 3 minutes
Rest 60 seconds
C.
Two sets of:
For time:
Strict Handstand Push-Ups x 90 second Max Reps from last week (Set 1)
Rest 30 seconds
For time:
Stationary Dips x 60 second Max Reps from last week (Set 1)
Rest 30 seconds
For time:
Banded Triceps Pressdowns x 30 second Max Reps from last week (Set 1)
Rest 3-4 minutes
*If you did not perform last weeks work – found here – then do so this week.
D.
Five sets of:
100-Foot Harnessed Sled Drag (heavy)
Rest 2-3 minutes
The sled should be loaded heavy! the total effort should take you between 35-45 seconds to complete. If possible, perform with 2-3 teammates, and go one right after another to ensure appropriate rest.
Primary Conditioning Session
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 10/7 Muscle-Ups
Station 2 – 350/300 meter Row
Station 3 – 50 Double Unders + 10 Chest-to-Bar Pull-Ups
Station 4 – 20/15 Calorie Assault Bike
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.
Rowing Endurance Option
One set of:
Row 3000 Meters @ 5k PR pace
Running Endurance Option
Beginner
Three sets of:
90 Second Sprint
180 Seconds Rest
Intermediate
Four sets of:
90 Second Sprint
180 Seconds Rest
Strength
A1) 60s
2) 50s 4:55
C1) SHSPU 23 reps. 1:37,1:36
2) dips against box 35 reps 00:47, 00:44
3) purple band 14 reps 00:20, 00:20
D. Sled at 350.
Conditioning
A. Done. Muscle ups 10,8,9,7. Finished remaining muscle ups after last round.
Primary strength:
A. 3 RM z press 25#
30 for time @20, 2:39
B. Done
C. Done
Conditioning:
A. Scaled to 3 mu, 250m on row, cut out the chest to bar to let my tear finish healing, and kept the cals on the airdyne to 15
B. Done
C. :48/:48/:30-1:15/:49/:29
Conditioning
Made it through 3 rounds. Busted on the bike
Primary Strength
A. 50#, 3:20 @ 40#
B. Skipped
C. Skipped
D. Skipped
Extra:
Ring MUs w/ Class 4×3 w/ 5 dips at the top
Primary Conditioning
1 – 250m row
2 – 40 DUs (did 40 UB…PR!!!)
3 – 15 cal Airdyne
4 – 15 Sit-ups
Nice work on those double unders Ashton!
Strength:
A1: Up to 55#’s ✅
A2: 4:17 w/ 40#’s ✅ Much slower. (Last week = 3:53 w/ 40#’s)
B: 4 rounds of butt stuff done ✅
C: 1:16/0:54/0:28. 2:09/0:58/0:26 ✅
(Last week = 25/30/20. 17/32/20)
Conditioning:
A: Done Rx ✅ oof spicy!!
Strength:
D: 5 rounds harnessed sled drags done w/ 180# + sled ✅
A) 3RM w 40s
30x 35s took 2:08
B) done
C) numbers last wk -29 shspu/12 dips/22 tricep
Set 1- 1:13/:45/:25 set 2- 1:15/:47/:29
Conditioning -made all sets within time. Row got close!
Solid work Brianna!
One session
Ankle and hip opening stuff
4 rounds of butt stuff
3 rep z press 50
30 at 40 in 2:16
Tricep stuff
1:20/:55/:27
1:07/:47/:30
Back stuff
No energy for conditioning. Workload in the lab this week starting to wear on me. Maybe tomorrow
Look after yourself and get yourself ready for Friday.
Rowing: 3k 10:58.6 1:49.7 500m pace 27 s/m 1000m 3:39.5 1:49.7 500m 27 s/m 2000m 3:39.8 1:49.9 500m 27 s/m 3000m 3:39.3 1:49.6 500m 28 s/m A. 3RM Z press 70lbs 30 for time at 60lbs 5:12 (lots of doubles lol) B. Done C. SHSPU felt good no pain 26/19 Dips (controlled still taking these slow) 14/13 Triceps: 26/27 (all the pump) Primary Conditioning: Subbed 5 strict toe spot muscle ups on low rings. Felt good. Some where even L sit strict muscle ups. Lowered the c2b but also was able to do kipping c2b for the first time since… Read more »
Awesome! Great to see you’re slowly being able to get back to full training. Not long now!
Primary Strength
A. 3rm Z press @32.5kg
Then 30FT @25kg 3:58 *just under 85% closest DBS we had
B. Done
C. Shspu x28, dips x18, tri ext x25
Set 1 3:28 total time including rests
Set 2 4:09
D. Done
Conditioning
Done rxd, stoked to hit all MU,
Almost doubted myself and scaled MU to female rep scheme.
Nice work Luke. Next time you got 10 muscle-ups 🙂
I got 10! I thought about about scaling but didn’t haha
A) hit 60s for 3 and my left quad locked up and stopped hurt bad.
B)
SHSPU 47/43
Dips 40/43
Pull downs 12/13
C) done
Hope theres nothing serious with your quad dude!
No I’m drinking a ton of water up here but keep cramping. Can’t even use my compex on my legs cause it causes my quads to lock up halfway through
Electrolytes too.
Did the 3k row for my warm up.
B. Done.
C. 30/20/21 , 25/26/27. All numbers I beat from last time. I sent her the way I faced the stationary, and allowed for more reps.
Conditioning – Done. Lowered the muscle ups to 5, since I did 30 yesterday, and 17.2 on monday.
Z- Press 70’s X 3
30 at 55 in 3:04
B. Done
C. 3:45/4:23
23 SHSPU
24 Dips
30 Press downs
Anyone notice a difference in strength with SHSPU when their pecs are activated and all pumped up? I’ve noticed it helps a lot. PUMP SESH!
Haha no I have not. Its all triceps and lats for me!
Pm session
Z press 3rm..20kg
17.5kg dumbells x 30….3.21
Posterior chain accessory (B) done
Row 3000m done
Tried to stick to 2.09 pace
13.02 I think
Ran out of time to do sled pulls.. wanted to do them after coaching but overrun!
Primary Strength Session
A. Build to a 3-RM Dumbbell Z-Press: 24kg
For time: 30 Dumbbell Z-Presses @ 85% of today’s 3-RM: Had to go with 18kg DB since the 20kg were occupied. Time: 3:30
B.Done
C. – D. Skipped these today
Primary Conditioning Session
Done. All Mu’s ub.
One slay sesh:
3rm Z-press: 70
30 for time at 55: 3:10
B. Butt stuff done.
C. Tri pump done
D. Face plant on hot asphalt done. like 700lbs or so
EMOM done as RX: i played around with MU after the first round. UB: 7-3: 4-3-3: 6-2-2. I think 4-3-3 was my favorite. Everything else done UB. Sprinted the last round of AB
Such accurate descriptions 🙂
Haha! I think it was you last week who posted the photo of you face down after the sled drags? That was my goal today 🙂
yep that was me! lol…same result today 🙂 When I finished the HSPU/DIp/ Pressdown work, I was like “dang…my triceps look AWESOME!!” 😀
Seems to be the cool thing to do these days. #facedowninasphalt
That’s how you know you’ve achieved the right intensity ?? #yourenotcoolunlessyoufaceplantinasphalt
A. 3RM 50#
30 @ 40# in 3:50
B. Done
C. 25 HSPU 1:04 and 1:57
21 stationary dips 1:03 and :57
19 tricep pressdowns :23 and :28
Conditioning
Subbed station 3 for 10 wall balls (20#) and 7 DB thrusters (35#) to get some movement practice in
Fell a little behind on times but made up some ground on the muscle ups every round
No time for sled pulls today
Session 1:
A: Z Press- 45#- got 1.5 reps with the 50s today
30 for time: 4:41 @40# (85% was 38.5, so rounded up)
B: conditioning – all done!
MU: 7/5-2/5-2/5-2
Row: ~1:12 for all
DU/C2B: All UB, except one set of DU I tripped
Bike: ~1:10 for all
C: 4 sets of posterior stuff- done!
D: sled pulls- done with sled + 5×45# plates
E: HSPU/Dips/pressdowns: done with 20/15/33 reps
3K row later after coaching
Solid day Beth!
Session 1
A. 53lb KB for 3 rm Z press
30 for time at 45lbs 4:22
B. Primary conditioning MU: 10, 10, 7+3, 6+4
Rowing done, kept lower than 1:45/500m pace, DUs and CTB UB, Bike done, kept around 72-74rpm. legs were burning on bike and row
C. Sled drags 180, 180, 225, 225, 270 loaded into sled
A. 70lb KB and :47 for 30 reps with 52
B. Done
C. Did last weeks (32/42/32. 26/37/30)
D. 405 on the sled
Primary Conditioning:
MU, DU, C2B – Unbroken
Finally starting to get over this annoying sinus crud.
Just in time for 17.3!
Yea no doubt! I was starting to worry if I’d be over this mess or not
Morning
A. 3RM Z press
#50
30 reps @40
3:39
B. Four sets of butt stuff done
C. 3:34
4:20
D. #90 + Molly 🙂