Primary Training Session
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
B.
Every minute, on the minute, for 5 minutes:
3-5 Muscle-Ups
Choose a rep range that you can COMFORTABLY hold for the full 5 minutes. Focus on elevation and turnover. We would like these to feel smooth and effortless.
C.
Take 15 minutes to build to today’s 1-RM Power Snatch
Followed by…
Four sets of:
Snatch x 1 rep @ 75-85%
Rest as needed
D.
Two sets for times of:
400 Meter Run
20 Thrusters (95/65 lbs)
30 Chest-to-Bar Pull-Ups
20 Overhead Squats (95/65 lbs)
400 Meter Run
Rest 3 minutes
*If you repeated 20.4 on Monday, please make adjustements based on how you feel. Many will be feeling their lower back, so switching running to a 20/15 Calorie Assault Bike or 25/18 Calorie Bike Erg may be a smart decision.
E.
One sets of:
100 Banded Triceps Extensions
Make them fast and minimal breaks.
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 Pull-Ups
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
When the running clock reaches 10:00…
B.
Four sets of:
2 minute Wall Sit (45/35lb. Plate on Lap)
20 Sand Bag Squats (Bearhug)
100-Foot Sled Push (HEAVY)
Rest 90 seconds
C.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Immediately followed by. . .
100-Foot Bearhug Sandbag Carry
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 90 seconds
Assault Bike Conditioning Option
Forty sets of:
30 seconds Assault Bike
Rest 30 seconds
At the 20 minute mark rest two minutes, then repeat. This piece will take a total of 42 minutes. Goal is to maintain the same pace as you did last week for October 29, 2019.
Mixed-Modal Accessory Option
Against a 2-minute running clock…
15 Dumbbell Thrusters (50/35 lbs)
15 Double Dumbbell Deadlifts (70-100/50-70 lbs)
Max Calorie Row in remaining time
Rest 2 minutes and repeat for a total of SIX sets.
A. Done
B. Done sets of 3. These felt great today
C. Built up to 155 power and then hit 165 for a squat snatch. My 1 rep power is 170 so I’ll take it. Then worked at 135
D. Wow did my back blow up. Ran on the assault runner which didn’t help.
7:46-thrusters/OHS unbroken, C2B In 6s
8:24-unbroken barbell, my C2B struggled, Started with 6s and ended with 3s
E. Done
What blew your back up?
Conceptualise ctb as a pull-up with a bigger kip. People tend to change the movement which throws off their rhythm. Work on regular pull-ups and then increase your kip to get your chest closer to the bar and eventually start brushing the bar with your chest. Make sense?
Yeah that is what I did the second round. I didn’t focus on hitting my chest. And I think it was the OHS. It felt tight going into the second run and then round two was significantly harder
PM Session:
Six sets of:
Snatch Lift-Off + Snatch Pull + Snatch @ 78-83%
Rest as needed
Three sets for times of:
30 Calorie Row
20 Alternating Dumbbell Snatches (50/35 lbs)
15 Thrusters (135/95 lbs)
10 Muscle-Ups
Rest 3 minutes
1 – 4:49 -> thrusters 7/8; MU unbroken
2 – 5:17 -> thrusters 9/6; MU unbroken
3 – 5:50 -> thrusters 7/8; MU unbroken
This one was all about the barbell for me. Just when 115 lb thrusters were starting to feel good we switch it up and do 135 lol.
Skip your AM work tomorrow. Seems like you’re better waiting to the afternoon to train. H more productive session! quality over quantity dude!!
Its been a while since I’ve had a cold or been sick..I’ve just been hoping itll go away and not interfere with my training but clearly thats not the case. PM sessions have been much more productive. I’ll take the morning off.
??
AM Session:
Cold is still hanging on – didn’t feel great when I woke up so just wanted to get in and sweat a little bit to start my morning:
Ten sets of:
30 seconds of Assault Bike
Rest 30 seconds
At the 10-minute mark rest two minutes, then repeat for a total of FOUR sets.
1 – 91.8
2 – 100.1
3 – 101.1
4 – 101.1
Should have maybe stick to one session yesterday?
A) Done B) Got through 3 minutes, then had a strap break in the middle of the 4th set and saw my life flash before my eyes so I called it a day with MU there. C) Powers up to 205, then 4×1 at 205 D) 6:08/6:06, ran outside and kept everything ub E) Done Strongman A) Did some more of the rope climbs, definitely better today than yesterday B) A little short on time and can’t do sleds outside anymore, so did 3 sets of 90 second wallsit with a plate, 15 sb squats at 190 and a 30… Read more »
What the heck?!?! That’s not cool! Sue the gym!! (Joking) you ok? Can’t be getting injured before filthy 50! What do you think about the first announced event? Have you tested it?
Haha yeah I’m fine – the straps are on beams on the ceiling, so they just rub and break down over time. Haven’t tried the workout yet since I’m still playing around with the climbs, but I’ll probably give it a go later this week.
Looks like a fun one let me know how it goes.