Primary Training Session
A.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM
Rest as needed
Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.
B.
Three sets of:
Close-Grip Bench Press x 6 reps @ 75%
Rest 2 minutes
C.
Three sets of:
Strict Press x 6 reps @ 75%
Rest 2 minutes
D.
Three sets of:
Back Squat x 6 reps @ 75%
Rest 2 minutes
E.
Complete as many rounds and reps as possible in 20 minutes of:
300 Meter Ski-Erg or Row
20 Deadlifts (225/155 lbs)
10 Muscle-Ups
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.
Three sets of:
Dumbbell Hammer Curls x 10 reps
Rest 30 seconds
Chin-Over-Bar Hold x 20-30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Deadbug Pallof Press x 10 reps each arm
Rest as needed
B.
Three sets of:
Single-Arm Overhead Weighted Sit Ups x 8 reps each arm
Rest as needed
Banded Psoas March
x 20 reps each leg
Rest as needed
Running Endurance Option
Three sets for times of:
Run 800 Meters @ 75% of 1-Mile PR Pace
Run 800 Meters @ 80% of 1-Mile PR Pace
Run 800 Meters @ 85% of 1-Mile PR Pace
4 Minutes of Jogging @ Recovery Pace
Rowing Endurance Option
Four sets for times of:
Row 500 Meters @ 24 s/m
Row 500 Meters @ 24 s/m
Row 500 Meters @ 26 s/m
Row 500 Meters @ 100% effort
(you dictate the s/m by feel on the final 500m effort)
Rest 2 minutes
A. 85
B. 120
C. 85
D. 155
Strength Accessory
Done/red band
A. 145#
B. 210#
C. 142#
D. 305#
E. 3 rounds
SAO
A. Done
B. 20# db on oh sit-ups
Bench 185
Press 165
Squat 265
Conditioning 4+120m DL 12-8 all the way
MU 6-4..
Trying to work on a better dip position during the muscle ups. Was challenging!
bench – 250
press – 155
squat – 355
AMRAP – 5 Rounds even. ski @2:00 pace. Deads 8-7-5. Mu 6/4. 4-3-3. 4-3-3. 4-3-3. 4-3-3
( Lower Back started to light up round 4)
More hamstring and lats, less back!!
I will try that thanks!
A. Skipped
B. 225 for all sets and were pretty easy.
C. 155 for all sets
D. 300. Legs felt suprisingly good today. Felt like I coupd have done a bit more
E. Did some barbell cycling instead of deads
20 min AMRAP
300 ski
6 deadlifts135#
6 hang cleans
6 jerks
10 ring muscle ups
Score: 5 rounds + ski, deads, cleans, jerks, 2 muscle ups
Strength accessory
A. Done
B. Done
Solid finish to the week week. Good to be tracking your numbers again ?
Chris told me you guys got him to start doing metcons ??
A)#95
B)#115 CG Bench
C)#95 strict press
D)#205 BS
Primary conditioning
3+5 MU (ski + MU was just mean but first day back after a few sick days so I couldn’t expect much better)
Welcome back Abby, did you enjoy the ski/muscleups combo?! 🙂
Ease yourself back in until you feel back to your normal self!
Primary
A. 85# ish, not sure how much our trap bar weighs
B. 105#
C. 80#
D. 200#
E. 4+11m, but switched to 350m ski after the first round accidentally not sure what I was thinking there
Ski 2:05-2:15 for the 300, 2:15-2:22 for the 350s
Deads 12/8
Mu 5/5
Jump on a scale holding your trap bar and find out! It’s usually around 60-70lb.
We have one of these open ended ones. It feels really light though, I added like 60#. I’ll get on a scale next time
Am.
A. Jumping Back Squat @135
B. 205-225-225
C. 135 across
D. 320 across
E. Skipped- bicep tendons were hurting after yesterday
+
Aerobic
6min Window
800m Run
Max Cal Row (41-42-43-42-43)
Rest 2min
x5
Plenty of mobility tonight’s and this weekend to make sure you feel great going into Mondays fun!
A. 105 with barbell
B. 120 cg
C. 85 strict press
D. 225 bs
PC- 3+ 20 deadlifts, my goal was 4 – my back was just not feeling good and slowed me down on dead’s and muscle ups!
Ready for rest day!!! Still sore from Wednesday ?
Need to use your hamstring and lats instead of your back!
Let’s see some video next deadlifts session!
yeesss, will do
A. Done with 60kg
B. 90kg
C. 65kg
D. 125kg
E. 4 rounds mu were tough after yesterday
Pm session
Did our gyms wod
2000m row
1 Mile run
100 cal bike
20:20
B. 205 Bench
C. 145 Press
D. 315 Squat
Primary Conditioning
4 + 300m, 5 Deadlift
2:00/500m on Ski erg round 1/5 then 2:10-2:20 on 2-3-4
Deadlifts 5-5-5-5 all rounds
MU 10/5-5/4-3-3/4-3-3
You think you can hang in to that bar for bigger sets?
I definitely could have done longer sets, but it probably would have made the MU much too hard. I broke it up to save my grip and lats for the muscle ups as that’s my biggest weakness. I didn’t rest very long between the sets on the deadlifts.
Primary strength
A) done with 125
B) done at 225
C) 140
D) 265
Weights felt really good today
Strength accessory
A) curls with 40s holds and pallof done
B) 40lb overhead hold
Finished with some sled pushes and farmers carry holds with a friend
Happy for the weekend and for time to relax!
Enjoy your weekend!
A. Skipped
B. 190#
C. 125#
D. 225#
E. 4 rounds. Looked easier on paper but doesn’t it always?
Thanks Tino
The more simple they are the harder you can push and the more they hurt! Solid finish to the week!
A
Power Snatch w Pause:
Doubles: 185/195
Singles: 210/220
B
Bike+Burpees+G2OH
1:25/1:36/1:40/2:39
Failed the last rep of G2OH on last set. Would’ve been right at 2 mins. Took a lot out of me. Should’ve been more patient
Then hit a workout got a local comp I have next weekend. Got 5 rounds even
AMRAP 7
7 KB SDLHP
10’ HSW w/ 4” obstacle
7 burpees to plate
10’ HSW w/ 4” obstacle
Strict Gymnastics
EMOM 10
SHSPU 30X1 @ 4”
2 reps throughout
Individual Comp?
Yup. Will be a few heavy hitters. Looking forward to seeing how I stack up
A) 125
B) 200
C) 143
D) 285
E) 5 rounds – row was painfully slow, went off feel for the deads, but never more than 10 at a time, MU were unbroken
SAO – did curls with 40s, holds done, psoas march done
Primary Training Session
A. 165#
B. 235#
C. 145#
D. Skipped. Knee still hurts.
Julien’s Strongman Program Day 2
TAO
Sandbag Clean & Throw: 100#
5 throws for total of 40’ each set
TYQ
Split Squats & Tuck Jumps: 45# – sets of 15/15/15/15/15/25
TAO
Anderson Squat: 285# – 12 reps
Primary
A) 120
B) 235
C) 140
D) 290
E) Did as a team of 2 and still was lit ?
Always more fun to suffer together!
Wod from last week.
My deficit was the parallete around 34 cm (16inch) see my instagram
Deficit is to low 🙂
Yeah need to get it deeper next stack it up on some plates
1st sesh
Row option
Getting better at s/m and held under 1:50 split for last 500 which is under my 2K PR pace. Felt good !
Shoulder stuff then food and 2nd sesh
Looks like it’s goin to be a good Saturday!!
Yewww just did all strength programming and hit the AMRAP
Went with #155 even though I know I could have gone 225 it just would’ve been too slow. Did 20 ring rows instead of MU. That was a back burner lol
Stretch / food then gymnastics program