Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%
C.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
Primary Conditioning Session
Five sets for times of:
30/20 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
Row 300/250 meters
15/12 Strict Handstand Push-Ups
Rest 3 minutes
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.
Strength 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.
Three sets of:
100-Foot Harnessed Sled Drag
immediately followed by…
Sandbag Squats (Bear hug) x Max Reps (If you hit 25+ then its too light)
Rest 90 seconds
Try to move the sled as fast as possible, do not let your heels touch the ground.
C.
One set of:
200 Meter Sled Sprint
Immediately followed by. . .
400 Meter Sandbag Carry (Bear hug)
The 200 meters is a full blown sprint. DO NOT PACE IT.
D.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raises
5 Biceps Curls
Gymnastics Skills Option
“2017 Dubai Fitness Championship Event 6”
For time:
10 Meter Handstand Walk
1 Ring Muscle-Up
10 Meter Handstand Walk
2 Ring Muscle-Ups
10 Meter Handstand Walk
3 Ring Muscle-Ups
…and so on, up to…
10 Meter Handstand Walk
10 Ring Muscle-Ups
Time Cap = 15 minutes (please do not exceed the time cap)
Assault Bike Conditioning Option
Ten sets of:
30 seconds @ 75-80/65-70 RPM
15 seconds @ 45-50/35-40 RPM
15 seconds @ 80+/70+RPM
Rest 2 minutes
For each set the 30 seconds should be at a hard pace, 15 seconds should be an easy resting pace then the final 15 seconds should be an all out sprint.
Strength done yesterday (28th). Called it after that, have a minor cold and didn’t want to exacerbate it.
A) Done. I struggle with the single arm oh cossack squats.
B) 240/260/275/295/310 and then 8 reps at 275.
C) 185/215/245
D) 275/315/360 followed by 375/375/375/380/380, I don’t remember the last time back squats have felt so good, love it
Had to work and fly back from Seattle yesterday. Was able get in today’s conditioning when I got back. Will do strength today and get back on my day-behind schedule or maybe try and stay ahead.. depends on time and how I feel.
Conditioning
4:32/4:45/5:07/5:12/5:30 — All hpu were unbroken. Definitely slowed down on the bike and a bit on the burpees as well, row remained didn’t vary as much.
Nice job still getting a session in after flying back!
Thanks Tino! It was a good post flight workout, not too much warming up required.
B. Front squat:
3@135, 2@142, 1@152, 1@161, 1@171
Max reps @ 152: 10 reps
C. C&j:
100/100/115/115/135/135
D. Back squat:
5@155, 3@175, 1@200
5×1 @ 210
Strength Accessory:
A. Sup-grip barbell row: 95/105/105/105/110/115
Dips unweighted on rings
D. Side delt raises & bicep curls w/ 15# DBs
Ass Bike Cond:
Done
How’s your back?
Front Squats: 3@200, 2@215, 1@230, 1@242, 1@256
Max Reps at 230 – got 9
Clean & Jerks: 2×3 @ 145lbs, 2×2 @ 170lbs, 2×1 @ 195lbs
Back Squat: 5@230, 3@260, 1@292
5×1 E2MOM at 308. Made all five. Not sure what happened there last week but happy to hit all five today!
No comment…:)
Front squats 175/185/195/205/215 195×8
Clean n jerk 125/145/175
Back squat 195/225/250
1@ 265/270/270/270/275
Only had time for 3 rounds☹️
4:47/4:24/4/27 hspu UB…just slow at everything else..
You can hit those final 5 singles all at 275lb. 🙂
I know…it’s all mental with me. Ugh…I keep telling myself to ease into it. ?
Session 1
B. 165-180-190-205-215-190
C. 125-145-170
D. 180-210-240
Session 2
Conditioning
5:13-5:01-4:45-4:48-4:40
A. Done
B. 300/320/340/365/385 – 340×7
C. Done off 340
D. 315/365/405 – 430x1x4, 455 for the last rep.
Assault bike conditioning
29/23/25/24/24/24/24/24/23/25 – 245
Solid work today Brady! Legs are looking strong!
B. Front squats all reps at percentages up to 225#, then 10 @ 200#
C. Clean & Jerks 135/150/175 ??
D. All percentages and singles for 5 sets at 260#
Primary Conditioning:
4:10/4:14/4:15/4:25/4:40
All 12 hspu unbroken! Burpees felt horrible but kept moving (probably too slow). Started out super fast on bike but couldn’t keep that pace so tried to keep all sets over 60rpm.
Nice work those HSPU. Stay checked in on those burpees. its all about learning to keep moving and easing yourself into the pain a little more 🙂
Strength
A. Done
B. 12 reps @195
C. 135/160/180- snappy ??
D. 195/225/250. Emom done @ 265
Conditioning
So this was crap sandwiched between some positives, so I’ll take it ?
4:47/5:00/5:10/5:19/5:34
Good: Bike was good, stayed at 65+ rpm and then dropped down to 61-63 for the last 5 cal
Bad and Ugly: Then the slowest BBJO ever happened… did them box facing but just couldn’t seem to get them moving. Had to sub a 250m run in for the row and that was slow too…
Good: all 5 sets of HSPU were unbroken
hence why they’re called “shit sandwiches” 🙂
A) Done
B) 245, 265, 280, 295, 315, 4@280
C) 170, 200, 230
D) 290,330,380 didn’t do the singles my hip flexor had been really bothering me
Strength accessory
A) 175 row BW Dips
B) 225 with 15 squats at 100lb bag
C) sprint done and 400m carry done
get on that mobility. Try releasing your psoas and glute to see if that helps!
Strength Acc
A. 175# row/ BW dips
B. 250# sled
100# bag x 25/25/25 reps
Guess I’ve graduated from the 100 LB bag
C. 400m sandbag Carey done
D. 10# on side felt raises, next jump was 25# an that hurt my shoulder, 25# for curls
Morning session: Primary strength A) done B) 220/235/250/265/280/250×6 reps C) 180/210/240 D) 245/280/315 then 335 for the e2mom I got through 4 rounds and that 4th squat was a grind to stand up haha and I had nothing left for that 5th squat and failed it Strength accessory A) 165 B) 275 on the sled pulled inside and 150 for the squats. I was definitely walking funny after each round haha C) 115 on the sled and then 90lbs for the carry D) 20lbs Afternoon session: Primary conditioning 5:38/5:55/6:00/5:50/5:43 I ran 400m instead of the bike. My second set I… Read more »
4/5 at 95% is still good going. Nice work!
Yeah those got gnarly haha thank you!
Strength
A. Done
B. 260-275-295-315-335-295×10
C. 215-250-285
D. 295-335-375-405
Squats felt solid today
Conditioning
1. 5:30 8-4-2-1
2. 5:41 6-5-4
3. 5:55 6-5-4
4. 5:53 6-5-4
Only had time for four sets.
Lactate threshold sucks. BBJO was so slow after the bike, mostly legs burning
It sucks but it will be getting better. Keep up the good work!
A. Done
B. 280-300-320-340-360
320 for 7 Reps
C. Clean and jerk (worked in some power cleans haven’t been finishing by pull)
3@225-255
2@275-295
1@315-330
Primary conditioning
3:40-3:40-3:54-3:59-4:14
200m harnessed sprints
200m sprint
Bent over row and tempo push ups
What’s your 1rm CJ?
365 or so went a little heavier today bc it felt smooth
Extra cred!
The boy is pretty strong!
I thought he was going to say 400 plus lol, 365 is so strong! ??
Had the flu over the weekend so just did one session to see how body was feeling
Primary strength:
A. Done
B. Front squats @110/115/125/130/140/125 for 2
C. Clean and jerks @80/95/110
D. Backsquats @125/140/160
Emom @150
Ease yourself back in and try not to tax your CNS so your body can full recover from illness. Hope you’re back to 100% soon!
Primary Strength
A) Done
B) 175/190/200/215/225/200 x 8 reps
C) 125/145/165
D) 200/225/255 then 5×1 at 270
Primary Conditioning
4:30, 4:24, 4:36, 4:40, 4:39
all strict handstand push-ups unbroken
Happy to maintain 60rpm on bike, 1:05 or so on row. Big progress for me.
All the bike work is paying off! Love the consistency on the conditioning. Nice work!
Accessory Strength:
A. Done
B. This sucked, holy quad pump. Used 5 x 45# plates on 26# sled, dragged across mats. Used 125# sandbag. 15/8/8
C. Used 15# on sled/outside. I start out sprinting and sprint as long as I can and feel like I’m sprinting towards the end but I’m sure I’m move slow. Is this what we want? Or do less weight?
D. Done. 15s/25s
If it hurt and you kept moving then I think you achieved the right stimulus! Nice work!
Have only been able to take in about 1500-2000 cals a day mostly via mass gainer. Stomach is still messed up.
Session 1
A) done
B) 265/280/305/325/335/300×5
C)
190/205
225/235
250/250
D) 300/340/380
(405x1x5 some how wore a belt)
SAO
A) 225/120
D) 25/30/35/40/25
When you going to the the docs?! Need to get your stomach sorted dude!
At the hospital now for labs, went to the ER to make sure nothing crazy was going on. I know Coach you sound like Aya, thanks for caring about me. I can’t fix the medical attention I get and you know that.
Feel better dude
Primary Strength Session
B. Front Squat done, 8 reps no mental ^^
C. C&J Done, without pain
D. Back Squat done, without pain in the knee, Voodoo Band is the life =)
Primary Conditioning Session
Five sets for times:
4’50(Warm-up ^^) – 4’20- 4’13’- 4’12- 4’25
Strength Accessory Option
A. BB Sup ROw + Dips Done
B. Sled Push and SandBag Squat done, 20 squat all sets
D. Side Delt and Curl DONE
Gymnastics Skills Option
“2017 Dubai Fitness Championship Event 6”
For time: 14’58, all RMU unb and HSW too.. Really happy =)
Seb I have been fighting knee pain (patella) for three years now. One thing that has really helped is wrapping my patella with ace wraps like you see some of the European weight lifters
Oh yeah thanks, need to try this, do you have an ideal tissue for the wraps?
Strengthen my posterior chain and internal vaste help me a lot too, but I really don’t understand why Feel pain now.. Maybe a little bit more stretch etc..
It all depends, I really think the best thing is trail and error. Took three years to find this solution even though people have been doing it for decades. If you look back at all the lifters they all have done it. Cheap ace wrap over the patella. Put twists over the patella right below the knee cap, then continue wrapping. Don’t use the thick power lifting wraps. The patellar knee pain has to do with imbalances, muscles pulling the patella out of its normal track. I have seen a lot of people, no one could figure it out. Stretching… Read more »
I find these compression cuffs work really well, just below the knee over the patella tendon. My knee flairs up from time to time so I will wear one of these for a week or two so I’m able to train through it, in conjunction with treatment and mobility of course.
https://howmuchyabench.net/collections/straps-wraps-support/products/compression-cuff
Great work finishing sub 15!! Thats solid! Great to see you knee is feeling better!