Primary Training Session
Mobility & Activation
Hip Mobility Drills
Followed by…
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
Every 2 minutes, for 10 minutes (5 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%
B.
Four sets of:
3-Position Clean @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
C.
Six rounds for time of:
10 Alternating Pistols
30 Double-Unders
Immediately followed by. . .
Six rounds for time of:
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Burpees Over Dumbbell (Lateral)
Rest 5 minutes and then. . .
For time:
30 Strict Handstand Push-Ups
60 Box Jump-Overs (24″/20″)*
30 Kipping Handstand Push-Ups*
Post two scores:
1. Time to complete the 12 rounds.
2. Time to complete HSPU/Box Jump Over
*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 20 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition. Similarly, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk.
D.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
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.
Against a 2-minute running clock…
200 Meter Sprint (on Assault Runner if possible)
Max Sandbag or D-Ball Over Shoulder (150/100 lbs)
Rest 60 seconds and repeat for a total of SIX sets.
B.
Complete rounds of 20, 19, 18…and so on, down to 1 rep, not for time, of:
Even Numbers (20, 18, 16…2): Bent Over Double Dumbbell Row (50/35 lb DBs)
Odd Numbers (19, 17, 15…1): Push-Up on Dumbbells
Aerobic Capacity Accessory Option
For time:
20/15 Calorie Assault Bike
10 Double Kettlbell Front-Racked Reverse Lunges (24/16 kg)
40/30 Calorie Assault Bike
20 Double Kettlbell Front-Racked Reverse Lunges
60/40 Calorie Assault Bike
30 Double Kettlbell Front-Racked Reverse Lunges
80/55 Calorie Assault Bike
40 Double Kettlbell Front-Racked Reverse Lunges
AM – Aerobic Capacity- 19m29s
PM
A. 120,140,150,155,160
B. 120kg
C 12m38s + 6m22s (16+7+7 and 15 + 15, box jumps overs were tough!)
D. 24kg
Will be incorporating a few more box jump overs as we approach the Open!
Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% – 225 *Set 2 – 2 reps @ 75% – 235 *Set 3 – 2 reps @ 80% – 255 *Set 4 – 1 rep @ 85% – 270 *Set 5 – 1 rep @ 87.5% – 275 Followed by… One set of: 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5% – 275 For time: 100 Double Unders 30 Thrusters (95/65 lbs) 30/22 Calorie Assault Bike When the running clock reaches 6:00… For time:… Read more »
Front Squat:
255-275-295-315-335
All easy reps.
Clean complex:
245-255-265-275
Conditioning:
First 6 rounds (5:15)
Pistols are soooo slow and difficult for me…
Second 6 rounds (9:18)
Running clock said 14:38
Last piece:
5:37
Strict done in 3s
Jumps in 15-15-10-10-10 with shirt rest
Hspu 10-10-10
Looks like it went well!
A)3@185, 2@205, 1@215, 1@225, 1@245
B)All 4 Done at 175
C) 13 rounds finished at 13:55. All Db snatches unbroken, slow and steady on pistols since they tend to bother my knees, literally haven’t done these since the last regionals.
6:22 for the second part. Strict hspu 12/5/4/3/3/3. Kipping 15/8/7. Took me a second to get the rhythm of the kip again, I used to jam through these pretty fast, just need to find my mojo again.
D)Done with a 20# weight vest
13?! Did you go for some extra credit?! 🙂
Nice work! Now to dial in those HSPU. I left some good tips below and on FB page
Did yesterdays training. Warm up done. B. Backsquats Set1 @ 120kg Set2 @ 130kg Set3 @ 135jg Set4 @ 130kg Set5 @ 135kg Set6 @ 145kg C. Build to 60 kg muscle snatch D. 20min emo2m snatch Struggled a little on these got some tips from a weightlifting buddy. Video next time. E. 4rounds 2:30 work 1:30 rest of 20cal row 6 bmu max reps snatches @ 65-60-55-50 Got 1-4-3-1 reps on the squat snatches. Had a good pace for the first 3 rounds then tried to speed up on the rower and the other movements became a lot harder.… Read more »
Good job getting yesterday’s work in. Learned a lot on that row pace and where to push and back off ??
A) 245/265/285/305/315
B) 245/250×3
C) Skipped the 12 rounds, did a 60 cal bike erg instead of the box jump overs, and did 30 shspu on the back end – just trying to stick with what feels right for this week
D) Done, 20#
Strongman
A) Done, 9 cleans per round
B) Done, big time pump
???
How’s everyone feeling about those box jump overs and kipping HSPU today? Here are some good notes for those who struggle with kipping: Compress As You Descend – Your handstand push-ups should look like an upside-down version of your wall ball shots. You would never catch the ball with your legs straight; you would always absorb the ball, receiving it as you descend into the next squat. I want you to do the same on your kipping handstand push-ups. You should be bending your knees to put you in a good kipping position at the same time that you are… Read more »
Warm up done
A.
Front Squat: 3×270/2×290/1×310-330-345
B.
3 Pos Clean: 255/260/265/270
C.
15:18 Rx (5:00 for first part)
D.
9:49 Rx
As usually SHSPU are rough (10/5/5/5/5) took 3+ min
Kipping HSPU 12/10/8
A. 3×245/2×260/275/290/305
B. All @ 225#
C. 12 rounds-18:56 (first part 6:46). All db snatches were unbroken sets.
Hspu/box Jump over-9:46
Strict-12/6/6/6 kipping-15/6/5/4
D. Done, used 20# vest
A. 105-135kg
B. 105lg (75%) I’ll post video for some feedback
C. 16:50 (6:10 tripped couple times and pistols were steady not fast)
Snatch/burpee combo around 1:45 each round, kept same pace thru out.
D. 7:39 with 20 strict hspu at the end and rebound
E. 8 reps with 10kg
Should have said no rebound
8 am
Aerobic capacity
11 am
A.
108-115-125-130-138 kg
B.
95-95-100-105 kg
C.
12 set
12:55(4:04)
For time
8:05 (10-9-6-3)
Kipping 2-7-6-5-5-5
Kipping very bad
In the afternoon strongman only B.
Kipping Handstand Push-Ups: Compress As You Descend – Your handstand push-ups should look like an upside-down version of your wall ball shots. You would never catch the ball with your legs straight; you would always absorb the ball, receiving it as you descend into the next squat. I want you to do the same on your kipping handstand push-ups. You should be bending your knees to put you in a good kipping position at the same time that you are bending your elbows to descend your head to the mat. This will also ensure the quickest cycle time of the… Read more »