Primary Training Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
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.
One set, for max reps, of:
Strict Muscle Up
D.
Every 3 Minutes, for 24 minutes, (8 sets) of:
20/15 Calorie Assault Bike
*Power Cleans
Sets 1-2 = 3 Hang Power Cleans @ 65%
Sets 3-4 = 3 Power Cleans @ 70%
Sets 5-6 = 2 Power Cleans @ 75-80%
Sets 7-8 = 2 Power Cleans @ 80-85%
E.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Stationary Dip x 3 reps
(goal is to establish a 3-RM by your third set)
Station 2 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
F.
Three sets of:
Banded Lat Pull Downs x 20 reps
Ring Rows x 10-15 reps
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.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps
Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one
When the running clock reaches 10:00…
B.
Three sets of:
Close-Grip Bench Press x 5 reps
Immediately followed by. . .
Bench Press x 5 reps
Immediately followed by. . .
Wide-Grip Bench Press x 5 reps
Immediately followed by. . .
100-Foot Sled Push (HEAVY!)
Rest 2 minutes
Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.
C.
Four sets for times of:
100-Foot Farmer’s Carry (3/4 Bodyweight)
20/15 Calorie Assault Bike
20 Sandbag Squats (150/100 lbs)
Rest 90 seconds
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Assault Bike Conditioning Option
Every 8 minutes, for 24 minutes (3 sets) of:
80/60 Calories of Assault Bike
Rest until the running clock reaches 30:00, and then. . .
B.
Every 5 minutes, for 15 minutes (3 sets) of:
60/45 Calories of Assault Bike
A. Done
B. 3×30-45 sec balance with band assist
C. 5 reps, equal PR but think I only did 4 when we tested
D. 225 HPC, 1:08-1:11
245, 1:03-1:01
265, 1:11-1:10
285, 1:34-2:03(just very heavy and needed to rest. Missed my second PC on the last set)
E. 60-75-85 dips, then did an extra set for 100lbsx3
40-45-45 x10 reps each
Tucked knees, slightly straightened 30-15/30-15/20-20-20
Nice job on those strict Muscleups. “Murph” looked like it caught up to you on those bike and Power cleans!
Warming up cleans felt GREAT. Then round one of the HPC was just awful hahaha
A. Done
B. Done
C. 2 Strict MU – these are still a little difficult even after my shoulder surgery 2 years ago. I use to be able to knockout 7.
D. 180lb-195lb-205lb and 225lb- 225lb and 235lbs
All sets under 90sec. Feeling little more comfortable and consistent on the AB.
E. Dips 75#, DB Shoulder press w/40lb DBs
F. Done
That’s two days in a row posting Tino! Goal is for the whole week.
Great job posting Sean. Be sure to post some video of your muscleups and tag Travis. Let’s get you back to 7!
I am dead ?! So sore training today was crap it’s my tendentious in my elbows did what I could!
REST! When you feel like you did today it’s perfectly ok to rest. Listen to your body!!! If you still feel off tomorrow then take an extra recovery day.
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… Three rounds for time of: 15/10 Calorie Assault Bike 10 Power Cleans (155/105 lbs) Goal today was to prove to myself that I could handle the 20 cals and still make it under the cap. 20 cals has been a… Read more »
I believed in you before you even started ??‍♂️
– warm up done
– handstand play time with slalom + stairs + ramp
– max strict MU : 8. I would like 10 asap!
– accessory with dips, strict press and L Sit done
– bench with different grip : 60k 70k 80k
– AB Clean condo. Goal was sub 1′. And I did it!
90kg hang : 48″ 49″
100kg : 49″ 48″
112.5kg : 50″ 44″
120kg : 53″ 54″
Happy with that, considering that big Murphy yesterday!
Good to see your body recovered well from “Murph”!
AM. Did yesterday’s running endurance today on the assault runner. My 95% splits were between :40-:50…my 50% splits were slow.
PM. A and B done.
C. I did ring pull ups instead. Shoulder problems today
D. These were slow. My bike was definitely faster, all my splits were between :40 and :50 but my transition to the bar was slow.
1:10, 1:09 @ 160# TNG
1:12, 1:12 @ 175# singles the rest of the way
1:17, 1:16 @ 195#
1:21, 1:25 @ 205 and 210#
E and F done.
Trust yourself and put your hands in that barbell!! Pushups from “Murph” mess up your shoulder?
Uhm I didn’t do Murph lol so no. It was bothering me a little after Saturday. It’s mostly when I’m in a deep dip so I figured an extra day off muscle ups would be a good idea.
If it continues to persist I would get it checked out. Be smart this week!
I am. I leave on Thursday for granite games anyway. (I’m not competing, just going as a coach). I’ve already gotten it checked out. It’s a problem with my collar bone and shoulder bone. Kinda long to explain but I see a PT once a week for it. It’s slowly coming along. Just the muscle up volume sometimes gets me.
Primary
A) Complete
B) Complete
C) 2
D) 1:08/1:09/1:15/1:19/1:22/1:28/1:34/1:37
@ 195/210/225/240
*overall pretty happy with the AB today considering how bad last week put me thru the ringer
E/F) Was running out of time so did a mix of these two
Good to see your body has recovered and you’ve been able to hit today hard!
More specifically I meant last Tuesday’s workout with the AB and PC wrecked me haha so I was happy with how well today went
A. done
B. done
C. did 5 singles
D. for the first two sets i assumed hang power cleans were typo so did power cleans. Aim was to get all rounds under 60 sec. Bike was between 41-44 sec
90kg 59 – 56sec
97.5kg 59 – 60sec
102.5kg 56sec
107.5kg 57sec
112.5kg 59 – 60sec
E. dips up to 28kg
press 2 x 25kg
L-sit managed 50sec
F. done
Wasn’t a typo. The first set was from the hang. Awesome work getting all your sets done within the minute!
Oh ok and why was that? Just to mix it up? Thanks
Working barbell cycling from the hang.
Yesterday’s snatches and D, E, F from today
Worked up to 245# Snatch below the knee
Snatch LOs and Deadlifts w/ 260#
D.
Times :52/:57/1:05/1:06/1:02/:59/1:11/1:06
Weights: 205/205/225/225/235/245/255/265
C.
Worked up 75# for dips
50# DBs for presses
L Sit just accumulated as much time as possible until I couldn’t anymore ??‍♂️
D. Done
How’s your body feeling after “Murph”?
Body feels great. I didn’t do it this year ?
Ha! Smart guy!
A) Done
B) Done, just did some holds
C) 2
D) :56/:57/:59/:59/1:10/1:10/1:26/1:27, weights were 205/225/255/275
E) Done, worked up to 63# on the dips, strict presses with 45s, L Sit done in 3 sets each round
F) Done
Definitely feeling Murph from yesterday, so just did the core work from the Strongman portion – are we still starting a new cycle next week?
Testing next week (same as April 1-7), then the new cycle will begin.
Handstand playtime: went for distance and worked on turns, pirouettes.
Max Strict MUs: 5. Felt smooth and strong. Better than earlier in this cycle.
Did Ring Rows/Lat Pull Downs.
AB/PCs done. 1:24-1:44. Assault Bike not great but much better than last week!
Hang Power Cleans at 163. Bop/bop high hangs.
Touch and go triples at 175.
Quick single doubles at 187, 195, 200, 203.
Farmer Carry,/AB/Sandbag Squats: 2:45, 2:43, 2:50, 2:49. 32kg KB Carries. This AB dragged a bit, but UB sets of 20 Sandbag squats.
Plan for PM is bench, row and core accessory.
Good job pushing the assault bike more today!
In D the % is of power or squat clean?
Full Clean ?
No bike conditioning today ??
Updated
A. Bike last week
3 set
60/45 Calorie Assault Bike
Rest 60 seconds
40/30 Calorie Assault Bike
Rest 30 seconds
20/15 Calorie Assault Bike
Rest 3 minutes
3:48-2:26-1:01
3:46-2:30-1:06
3:46-2:31-57”
Mu Stritc 1-1-1-1-1
Wod
20 cal. 48”-53”
85 kg 1:19–1:08
90 kg 1:06–1:07
95 kg 1:09–102,5 kg 1:14
107.5 kg 1:18 110 kg 1:25
E.
Done
F.
done
B.
Three sets of:
Close-Grip Bench Press x 5 reps
Immediately followed by. . .
Bench Press x 5 reps
Immediately followed by. . .
Wide-Grip Bench Press x 5 reps
60-65 kg
Not sure what’s going on with the bike piece, I’ll get it sorted ASAP!
No problem,
ABike program last week