Primary Training Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.
C.
Three sets of:
False-Grip Strict Ring Pull Ups to Sternum x 6-8 reps
Rest 60 seconds
False-Grip Ring to Sternum Hold x 30 seconds
Rest 60 seconds
Dead Hang False-Grip Hold x 30 seconds
Rest 60 seconds
D.
Every 3 minutes, for 15 minutes (5 sets) of:
50 Double Unders
20/15 Calorie Assault Bike
*Power Cleans
*Set 1: 10 reps @ 60% of 1-RM Clean
*Set 2: 8 reps @ 65%
*Set 3: 6 reps @ 70%
*Set 4: 4 reps @ 75%
*Set 5: 2 reps @ 80%
Rest until the running clock reaches 17:00, and then…
E.
Three rounds for time of:
15/10 Calorie Assault Bike
10 Power Cleans (155/105 lbs)
F.
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – 10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts)
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.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips
You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.
When the running clock reaches 10:00…
B.
Against a 2-minute running clock…
25 Russian Kettlebell Swings (32/24 kg)
10 Bearhug D-Ball or Sandbag Squats (150/100 lbs)
Max Reps of D-Ball or Sandbag Cleans Over Shoulder
Rest 2 minutes and repeat for a total of FOUR sets.
C.
Five sets of:
Bench Press x Max Reps @ 70%
Immediately followed by. . .
20/15 Calorie Assault Bike Sprint
Rest 3 minutes
*Bench press sets should be until failure, make sure you have a spotter. Assault Bike sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.
D.
Every minute, on the minute, for 5 minutes:
5 Dumbbell Rows Each Arm
Max weight for 5 reps – pronated grip.
Assault Bike Conditioning Option
Three sets of:
35/25 Calorie Assault Bike
Rest 30 Seconds
35/25 Calorie Assault Bike
Rest 30 Seconds
35/25 Calorie Assault Bike
Rest 3-4 Minutes
Hit the Assault bike work today. Studying for Biomechanic exams and lab reports turned in this week. School takes priority when it comes to exams.
1- 1:57/1:59/1:57
2- 2:00/1:53/1:53
3- 1:56/1:57/1:47
Rested 3 mins between sets.
One set, for max reps, of: Strict Muscle-Up – 12 Rest 60 seconds Strict Pull-Ups – 11 (went out pretty hot on the strict MU’s and didnt have much left) Rest 3 minutes, and then… Every 2 minutes, for 6 minutes (3 sets) of: 70% of Max Strict Muscle-Ups – Goal was 8 each time Immediately followed by… Every 2 minutes, for 6 minutes (3 sets) of: 70% of Max Strict Pull-Ups – Goal was 8 each time MU’s: 8-7-7 These were hard – Not sure if these were supposed to be unbroken or not. I wasnt able to do… Read more »
Solid days work buddy. 12 strict muscleups is pretty damn impressive. The every 2 minutes portion did not have to be unbroken. ??
Today’s training was harder than it looked ;p Did anyone else think that the dead hang false grip holds were the hardest? My hand was hurting from the false grip 🙁 B. played with walking backwards on my hands and also going up some made up tiny ramp of plates C. 8 ring pull-ups, 30 sec sternum hold, 30 sec dead hang (the last part was super hard). worked on 1 arm pull-ups D. Weights were 105-115-125-135-145, I went heavier than RX cause I need to work on my clean under fatigue. (I finished at 85% of 1RM full clean).… Read more »
Got to learn to keep your head Alexandra. There should never be a workout that defeats you! Stay mentally strong and learn to embrace the discomfort!
S1
Assault Running
S2
Conditioning (one bar)
10 @ 205
8 @ 225
6 @ 245
4 @ 275
2 @ 300
3 rounds for time
3:56
Accessory done
How’s that dad bod?
Dad bod training in full effect. Less time in the gym and more time for the business and the little one. Having a lot of fun tho. Doing a comp in June so I’m getting back out there
Good to see you’ve got your priorities in order but still doing what you enjoy. Keep setting that timer and holding yourself accountable ???
A. done
B. done
C. 6 false grip ring pull ups, 30 sec false grip ring row hold, false hang wasn’t the best
D. This got tough, also i had to speak to someone (complaining to me about the noise when i drop the weights) half way trhu my 3rd set so only did 10 cal ab instead of 20. Finished all in time but not sure about the times, it was tight (also changing my weights took some time).
82.5-90-97.5-105-110kg
E. didn’t do was smoked
F. done
Hoping to recover tonight, quite sore everywhere.
That’s annoying!! They should have been polite and waited til you finished ??
What’s got you so tired this week? Just accumulation?
Not sure, I had busy day on Sunday so didn’t feel like I rested much. Everything I do training wise makes me quite sore next day so feel like I’m not recovering well. Will adjust the training if I need to.
A. done
B. worked on holds and some obsticles
C. done
D. all sets under 2:20. the set of 8 power cleans took me the longest. weights were: 125/135/145/155/165#
E. 3:46. My legs felt destroyed by this bike
F. done
will see if i get time for strenght accessory
Try to sneak in the strength accessory, it’s important! ??
– handstand play time on handstand obstacle
– gymnastic on rings ok
– farmer/waiters ok with 24kg/15kg. L Sit ok and 15 push up.
– Clean AB DU : between 2’20 and 2’26. Loads were 85kg 90kg 100kg 105kg and 112.5kg.
3 rounds for time in 5’42.
A. Done B. Done (first day on the program, super excited this popped up as I’m really trying to work on hsw) C. Done, killer 8-7-6 sternum PU – 30-25-20, 30-30-25 D. Half the dubs as they take me forever, still learning. 135-145-155-165-175 PC, 2:30ish a round, felt like no rest! E. 5:30 – 135 PC, just started the programming today and did cleans yesterday, body is toast and 155 was too heavy to handle after the cleans prior. F. Done – 70lb kb for suitcase 35 overhead Rows and dips- 70 lb dumbell and deep ring dips Conditioning –… Read more »
Welcome to the community! Solid first day on the program Michael! Great to see we’re going to challenge you ??
A. Done B. Accidentally skipped this, started all the pull ups and realized I missed it. C. 7-4-6/15-15-15seconds Top Hold/15-20-20seconds dead hang D. 2:24-2:34-???-???-2:04 Weights were 205-225-240-260-275 Had to take a bit of extra rest as changed my own plates and couldn’t get it done in time for the first few sets.only 15-30 seconds depending on the round. E. 4:33, UB first and last round, second round was fast singles. Bike was 70rpm+, then 65-68ish rpm Strength Accessory A. 155lbs Rows, 45lbs Dips. Got 5 reps each round but last two rounds were real tough. B. Was feeling rough, did… Read more »
If you can hold that above 70rpms consistently, then you will be right on the money!
Todays intervals are definitely aggressive if you have to switch out weight!
A, B, C – Done
D. 90, 97, 105, 115, 125kg
E. 5m15s – need to get used to the echo bike
F. Done.
Strongman this evening 🙂
Wooo that kicked my butt . Stress at work I guess and did the row intervals last night at 8 pm .
A) done
B) done
C) done 6 reps. Hard little complex
D) first set 2:30 @ 135, 2nd 2:50 @ 150, 3rd got off time scaled caps to 10 for remainder @ 160, 170,180. Hurt worse than usual .
E) 5:40
F) 53 kg in bottom hand , 35 in hand over head
Its nice to get a get little stress out then with a good workout
Even with everything going on outside of the gym its good to se that you’re still getting your sessions in! Hope the rest of the week is a little less stressful.
A) Done B) Done, not much space in the gym today so did more static holds C) Done, 6-2 for the pullups, first set of the sternum hold was ub, then 20-10 for the next two, and the false grip hang was shockingly hard D) First 3 sets were between 2:10 and 2:15, 1:58/1:45 for the last 2. Used 190/205/225/235/255. E) 4:40, this ate my lunch F) pushups were 10-5, 55# db for farmers, 35# for waiters, and I rested 10 seconds between efforts on the l-sit instead of 3-4 SAO Combined the db rows and stationary dips and just… Read more »
What got you on E?
Barbell cycling is not my friend, but the bike power clean combo has killed me the last few times it’s popped up on these Tuesday intervals
Do you tend to hold your breathe?
Not that I’ve noticed, but it’s definitely something I’ll keep in mind next time. I also hold my hook grip throughout the lift which I’m sure doesn’t help things.
8 Am
A. Bike
7:07–6:58–7:00
11 am
A.
Done
B.
Done
C.
Done but very difficult for me
D.
10 Burpees + 20 Cal AB
77 kg 2:11
82.5 kg 2:16
90 kg 2:07
95 kg 2:10
102.5 kg 2:00
E.
5:02
F.
Done
Bench press
75 kg + 15 cal Ab
DB Row done
Good to see that we are challenging your gymnastics! Big day of work!