Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 30 seconds per side
Psoas Pulse
x 30 seconds per side
followed by …
Two sets of:
Wall Facing Squats x 10-15 reps
Plank Forward Taps x 10 reps (right)
Plank Lateral Taps x 10 reps (right)
Plank Forward Taps x 10 reps (left)
Plank Forward Taps x 10 reps (right)
A.
Back Squat
*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%
*Set 6 – 1 rep @ 90%
Rest as needed
B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
C.
Three sets of:
Push Press x 2-3 reps
Rest as needed
Make these as heavy as you can handle.
D.
For time:
100 Wall Ball Shots (20/14 lbs)
80/60 Calorie Row
60 Toes to Bar
40 Strict Handstand Push-Ups
20 Burpee Pull-Ups
100-Foot Handstand Walk
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.
Athlete Notes:
Todays conditioning requires you to dig deep into the pain cave. Outside of the handstand movements, the majority of these exercises are just going to burn. Like usual, think about your plan for the workout before you start. Think about what kind of reps or paces you want to hold and even consider a backup strategy if you need so that you are not completely lost if/when your first plan does not work. General tips to the workouts are to push your strengths. A lot of people will over pace something trying to save a bunch of energy for something that is down the road and is hard for them. (usually strict handstand push ups) If they are something you struggle with then they are going to be hard either way, so save time in the areas you can so you can take some breaks between sets on things that you struggle with or at least just slow down the tempo.
Some definite WINS today! I’m glad I took Wednesday off to let my legs recover, it helped. Felt solid today. A. 95/115/135/145/165/175 B. 85/100/110/115/120/125/130/130, haven’t haven’t hit these numbers in months! This cycle of jerks and Presses has helped!!! C. Worked up to 105 D. 30 minutes-ish????- my neighbor came over bearing gifts of fresh veggies from her garden???? had to stop and chat! Wall Balls felt smooth today, I cant remember the last time I said that????, however the bike trashed my legs. Toes to bar in sets of 10. Burpee pull ups unbroken. Handstand walks, meh… gave it… Read more »
Wellll I didn’t sleep again last night. I was feeling it today, so I took a nap and a walk after work. Hope to get to the bottom of this sleep issue and make this work up tomorrow ????
Hope you had a great day, Tino!
Ah! Whats going on? Hows your sleep hygiene?
I’m really not sure. I haven’t changed my bedtime routine- magnesium, unwind by reading, then bed. Maybe the light on my phone? I never ever have trouble sleeping. But this week Has not been good. I’ve had some anxiety and things on my mind too…
Hello!
A) Up to 165
B) Up to 100lb
C) Up to 75lb
D) 29:16 with SHSPU to a raise and Wall walks
Have a great day! ????
Enjoy your rest day Sabrina!
A. 145/165/185/215/240/255
B. 130/155/175/185/185/185/195/195
C. Up to 145
D. 30:23 RX, strict HSPU were hard today. Was able to push the pace on the wall balls and rowing. Kept short sets on T2B with short rests
Good job today!
A: 145, 175, 205, 220, 235, 250
B: 125, 135, 145, 155
C: 135
D: 35 min scaled to
75 cal bike
60 cal row
60 T2B (sets of 7)
40 box hspu (sets of 5-8)
20 burpee PU
10 wall walks
Way to get it done! 10 wall walks is a burner to finish with!
A. 195/230/270/290/330/350
B. 195/225/255/did 290 once and it felt terrible so stuck with 275 for the last 4 sets.
C. 185/195/205
D. 30:24 Rx I pushed the WB (50/25/25) the row and stayed consistent with 7s on the T2B. SHSPU are a work in progress. I maintained sets of 3.
Just keep drilling those handstands. They will come along
A. 95/111/130/140/160/170Kg
B. Skipped jerks, did Crossover Symmetry and strict press
C. All at 70Kg
D. Rx – 20:13
WB – 2:53 UB
Row – 3:36
T2B – 20/10/15/15; 8:48
SHSPU – 10/4/4/4/3/3/3/2/2/3/2
BP – just moved as fast as I could
HSW – 5’-15’ sections; smoked by this point
Everything was going awesome until those Hspu 🙂
Three tough but productive days!
I know, every time. They are really tough on my shoulders so I have to go very slow and be cautious. They’re coming along slowly. Big/heavy week this week. Loved it.
Warm up done Lower back pain was really an issue today, and for some reason left ankle started to hurt when i load it, maybe from the rowing on the other day, not sure. Moving and weights were not really comfortable today, kept everything lower. A) 80-95-110-120-130-140kg B) 70-80-90 for doubles then 5×1 rep at 100kg C) quick doubles at 70-80-90, then a single at 100kg D) 18:55 RX WB 60-20-20 3:25 (i was pussy to go ub here) Row around 1300 cal all the way T2B 15-15-15-5-5-5 around 3 Min, HSPU arond 3:30 burpees were way too slow and… Read more »
Damn dude! It sounds like you’re falling apart! What going on??
It kinda feels like I’ve lost (?!) some mobility and can’t really reach all the right position with the necessary confidence, feels a little odd in the left ankle and the hips. I’m doing always the mobility and even some extra gymnastics warm up, bodyweight warm up etc., without ~20 min. I couldn’t even move.
And that lower back, it’s the constant pain, that is a little bigger than usual.
And that half marathon tho…
Warm up done
A. Continuing the strong man stuff
Every 2:30 for 20 Minutes (8 sets)
15 calorie echo bike
25 foot yoke carry
365/405/465/505/565/605/645/705
That was heavy
B. Skipped jerks
C. Strict press
D. 18:17 RX
Wall balls unbroken in 3:08
Row was around 3:40
Toes to bar 22/11/10/7/5/5 finished at 9:55
Shspu 10 and then don’t remember but around 4 min
Burpee pull ups just moved
Hsw 25 foot unbroken segments about
Strongman Wednesdays! ????
I’m loving it!
A. 195-345
B. 175-265
C. 205×3/205×3/205×2
D. capped at 20:00 2/2 to time constraints – got 20 of the HSPU
How’s everything feeling this week Tyler?
Not too bad! Heavy squatting multiple days in a row is tiring but I’m getting used to it
C. 25.02
I thought about reducing the volume to 75%, but I kinda stopped doing that, so it was RX reps-wise. 6 kg WB instead of 9, subbed rower with 42 cal air bike, subbed T2B (which I used to do all as “no reps” because I didn’t arch enough to get my feet behind my shoulders) with hanging leg raises, with feet getting at shoulder level.
Did you hit the rest of the training?
Sure but the numbers are so small that are not noteworthy (squatted 1@220) ????????????
They are note worthy as you’re recording YOUR progress 🙂
I’m new to this programming. Are we seriously intended to squat 3 days in a row? My legs are toast. Is there ever upper body strength training?
Baptism of fire! You’re joining toward the end of this cycle where the volume of squats has gradually increased over the last 6 weeks. PLEASE adjust accordingly so as not to overload. Next week will be the last week before we get into the new cycle.
Welcome to the community!
Thanks for the info…good to know! I’ve been away from any heavy (sub 8 rep) lifting in a long time, so this is intense. I’m keeping weight moderate, and reducing some of the volume as needed.
It’s overload at first but you will get used to it. Listen to your body and rest when you need to. This week I am taking today off and hitting it hard tomorrow with this workout- my legs are toast today. Some weeks I can hang, others, it’s rough but my legs are soooo much stronger now. Been doing this programing for 4 years.
The programing works, stick with it, you won’t be disappointed. It’s well rounded so you get plenty of total body conditioning!! Welcome to the group!
Thanks for your input Amy! Much appreciated ????????????
Thanks. Good call on the rest day. I did the same thing, and was able to complete the programming today without dying. Well, I did actually perish during the HSW at the end, after those HSPU….ughhh
Haha, yes, that was tough buuuutttt…. we didn’t die, so there’s THAT????????????