Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
*Sets 7-8 = @ 80% of 1-RM Power Snatch
B.
Every 4 minutes, for 20 minutes (5 sets):
50 Double-Unders
10 Strict Handstand Push-Ups
3 Ground to Overhead
You should be finishing your sets under 2 minutes, and the ground to overhead should take up 15-29 seconds of that time. Your goal will be to determine how much you can lift for three reps in that time domain. Males may want to start around 225 lbs and build from there each set; females might start around 155 lbs.
C.
Three sets of:
100 Meter Sled Sprint (unloaded)
60 seconds of Jumping Air Squats
Rest 3 minutes
Primary Conditioning Session
For time:
21 Overhead Squats (155/105 lbs)
21 Toes-to-Bar
100-Foot Handstand Walk
15 Overhead Squats
15 Toes-to-Bar
100-Foot Handstand Walk
9 Overhead Squats
9 Toes-to-Bar
100-Foot Handstand Walk
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.
Complete rounds of 6, 4 and 2 reps for time of:
15-Foot Rope Climb*
*Perform a heavy 100-Foot Sandbag Carry after each round.
Rest 2 minutes, and then. . .
B.
Complete rounds of 12, 9 and 6 reps for time of:
Sandbag Clean* (150/100 lbs)
*Perform a 100-Foot Sled Push (Heavy) after each round.
Rest 2 minutes, and then. . .
C.
Complete rounds of 30, 20 and 10 reps for time of:
Sandbag Squat* (150/100 lbs – bear hug hold)
*Perform a 100-Foot Farmer’s Carry (100/70 lb KBs) after each round.
Mixed-Modal Conditioning Option
Six sets for times of:
20/15 Calorie Row or Bike Erg
15/10 Calorie Assault Bike or Ski-Erg
100-Foot Sandbag Carry (150/100 lbs – bear hug hold)*
Rest 90 seconds
Goal should be to complete the row and assault bike before the 2 minute mark. Don’t be scared to push the pace a little here.
*If you do not have access to a sandbag perform Kettlebell Front Racked Carry (32/24kg).
Strict Gymnastics Skills Option
Five sets, not for time, of:
5 Strict Supinated-Grip Pull-Ups
15 Supine Barbell Rows
Rest as needed
Strength
A. 80 / 85 / 90kg
B. 100 / 105 / 110kg x3 – All rounds about 1:30
Strength Accessory
A. 7ish
B. 7ish
C. 8ish
This was savage!
Pr’d my snatch at the comp tonight 245!! All the strength work is paying off I have been wanting that for a long time now!
Yeah!! That’s a great start!! Congrats!
Thank you Tino!
Session 2
SAO:
7:47 with 75# sandbag
10:16 with 75# sandbag, 2x45s on the sled
7:42 with 75# sandbag
GSO:
Done/65#
PSN- 105-115-120
Mini metcon
1:18 @155/ 1:28 @165/ 1:36@175/ 2:47 @185 messed up here- thought it was my last round haha! Missed the 3rd jerk and took me a bit to get back to the bar then / 2:12 @175
Sled: 26/31/23 So so bad ?
PC: 17:02
Stregth/ gym. accessory: 5×5 alternating grip weighted pull-ups with 20# vest
So so bad but so so good for you ?????
PM Session
Primary Conditioning
7:59
OHS 11-10, 8-7, 9
T2B UB
HS Walk in 50′ UB increments
That was intense. No SAO for me. Taking a big break between sessions today really helped!
Thanks Tino!!
The longer between the better! Nice work!
Strength
A) 150 / 165 / 175
B) 1:00/1:12/1:32/2:40/3:15 @ 165/185/205/225/245
C) 29/26/28
Primary Condo
18:59
Woof. Majority of time spent on HSW. OHS and TTB 21 and 15 broken into 2 and 9 UB. but got a handful of 25ft UB in there so as crappy as the time is, better than skipping it or scaling down the HSW so that’s a win.
Progress is progress. You’re putting in the work and making improvements! Keep it up!
Ok… Lets try to tell how was this one … Was felling rested in the morning, until i did 7km running with 10kg gear in work in 40min at a pace of 5.50min/km that really hurt all the fatigue came back. About the workout. A) Done with 50kg then 55kg then 60kg. B) Done but with a weight of 60kg. C) Passed dont have the sled D) Done in a amasing 20 mins and almost cried there (Reduced weight) That was it… I couldnt do anything else today… PS: Took an extra 45 mins working in the overhead squat with… Read more »
That run sounds pretty grueling! Be sure to adjust your PM work accordingly. You want to get the most out of your workouts. On days with a crazy run like you had this morning I would highly recommend just resting or doing some accessory work. You don’t want to risk injury or engrain bad movement patterns if you’re already fatigued. Be smart and be safe!
Thanks. the run was in the army so couldn’t avoid it. Ok will try to adjust the work. Didn’t want to skip train cause I’m really motivated…
Listened to my body and rested Wednesday and Thursday and slept about 12 hours each night so I feel great! Primary strength: Openers done A. 105/115/125 B. 1:55/2:05/2:16/2:38/2:50 Stayed at 155# which felt good. shspu got me. first set unbroken the rest of the sets i had to break them up C. 30/31/35 jump squats. my legs hurt so bad haha Primary conditioning: 11:40 Wanted to go unbroken but after the first set of ohs my grip was gone. this taxed my shoulders and grip more than i thought it would Strict gymnastics: Done. i loved the pump! SAO: did… Read more »
Haha that must have came as a shock. Now you can be sure to load them to the weight you need. You definitely want a 100lb and 150lb. Then if you have more bags, 175-200, 125, 75
Glad you took the extra rest, looks like your body needed it and it definitely paid off judging by today’s results!
Ya haha they want to have a 100# & 150# sandbag. I’m excited! And they are getting a yoke woohoo!
So many fun new toys!
Partner competition this weekend so no training today or tomorrow. Gonna have fun and be back Monday!
Good luck tomorrow!! Let us know how you get on!
openers and activation done
A. 65-70-75kg
B. 100kg 1:39
102.5kg 1:41
105kg 1:48
110kg 2:13 postman came in and was asking me questions half way thru my hspu …
110kg 2:05
C. did 20 cal bike sprint instead all under 30 sec
26-25-24
conditioning
14:17
tough on shoulders, good to practice handstand walk under fatigue tho
pm session
Mix modal conditioning
21:11 all rounds around 2:15
Strength accessory
pull ups done with 10kg then 4 x 12.5kg
50kg for rows
That was rude of the postman…can they not see you were doing some fitnessing!
Lots of work today, productive! ???
Haha exactly .Cheers looking forward to tomorrow.
Primary Strength session
A. Skipped. Felt fadigued today so left lifting aside.
B. 135/155/175/185/185 kept low weights, being cautious with my back.
C. Nice pump on the legs. Did outside, beautiful day here.
Primary conditioning session
12:44
Overheads unbroken
Toes to bar: 11/10 – 10/5 – 9
Handstand walk: 25/25/25/25
Strength accessory work looks very fun but I’ll listen to my body and keep volume low for today.
Only yoga and mobility for session 2
Great to see you getting outside and enjoying the sunshine!
Enjoy your second session to finish off a good day!
Busy today so I got a quick one in. Did a couple team series events
Built to a heavy complex of: deadlift/hang clean/hang clean & jerk: 190#
21-15-9 of pullups/deadlift: 3:02
Got what I could!
Still making time for training even with your busy schedule. Nice work Shely!
Primary strength
A. 100/110/120
B. 1:25/1:25/1:32/1:42/1:45
With 145/150/155/160/165
C. :45/26
:55/20
1:24/23
The word “Sprint” is a stretch and the word “jump” squat is a stretch lol. Just tried to move the whole 100m but rested halfway on the last one and was basically walking… only did 2s on squats. OHS burrned after this. Rude Tino.
Primary conditioning
17:01
Recommend I scale the HSW or oh Weight or something ? I do it in 25-50ft chunks but it’s a lot of shoulder fatigue. I see 9:00 times and want to make sure I’m hitting the stimulus.
You’re welcome, I’m not here to be loved I’m here to make you better 🙂
I love to hate you. Thank you sir can I have another
Its worth pushing and testing a longer distance in training. I would give yourself a 2-3 minute cap o each 100-foot increment.
Me too!! My time was 17:02 the handstand walks slow me down a lot!
Primary Strength (AM) Openers and activation done A. 140-150-160#. Light, trying to improve my technique. Posted in FB group. B. Scaled rd 1 1:15 195# rd 2 1:15 205# rd 3 1:23 215# rd 4 1:43 225# rd 5 2:47 1 @ 235#, 2 @ 225# Everything was clean up until 235#. I hit my first attempt, failed my second. Then dropped down to 225#. Hit one. Failed what would have been my last rep but eventually hit it. This is the first time I’ve been able to go beyond 225# in this conditioning segment 🙂 C. 32-36-38 Jumping air… Read more »
Loving the progress now just to refine that technique!
1st sesh Mixed modal Did with 10 cal AR run at end instead of carry. Class was going on and didn’t want to bug them Solidness 2nd Strength PRd my clean #170 really happy. Wasn’t the greatest catch but easy to stand. I want to send videos of my cleans. I do something weird in my pull and can’t describe it Anyways did a old wod with coach at the gym E10m x 40 min 500m row 10 BBJO 20 ring rows 30 wall balls #14 20 cal bike Every round around 7 min Full send last one “just hangggg… Read more »
Sent it!
What a great day of work! Congrats on the PR! Seems like things are coming together well! Have fun judging tomorrow.
Thanks Tino !
A. 135/145/155
B. All done @ 205#
1:37/1:30/1:21/1:35/1:36
C. 100m sled push done
Squat jumps-23/27/27
Primary-14:11
Openers done
A) 155/165/175
B) 1:17/1:23/1:25/1:43/1:57 – used 225/235/245/255/265. Got a little light headed on the first set going right from the hspu to the bar, so took 15 seconds in between after that
C) Lots of rain today so did :30 of jumping alt lunges instead of the sled push
Condo – 9:20
SAO – was running short on time, so I did 4-3-2 legless with a 190# sb carry in between, then 30-20-10 UB squats with the 150# bag
You’re not far off Siggi! Love the push you guys give. Keep up the good work!
First session went well today.
Primary Strength Session:
A. 125, 135, 140. These felt really snappy.
B. I suck at HSPU so I scaled to 6 reps. I performed sets 1, 2, 3 unbroken in everything and fell apart at 4. Times: 1:45, 1:50, 1:46, 2:20
C. Done. This was hard.
Primary Conditioning and probably strength option later(?). Really recovered from Wednesday. I slept like 10 hours
Apologies set 5 was 2:15
You don’t suck at anything…its just something that you can improve on 🙂 #mindset #positiveselftalk
Good to see your feeling good and ready to rock!
Switched out primary conditioning with strength. That cough (which is almost better) is holding back my conditioning so I’ve been staying away from strictly conditioning options.
Being smart ??
AM Session: Had to be at work earlier than normal so only had time for one thing this morning: Against a 4-minute running clock… 25/18 Calorie Assault Bike 15 Burpee Box Jump-Overs (24″/20″) Max Distance Sandbag Carry (Heavy) Rest 4 minutes, and repeat for a total of four sets. Used a 150# Rogue strongman bag 1 – 100′ 2 – 125′ 3 – 125′ 4 – 100′ Bike took about 90 seconds and BBJO took about 90 seconds leaving roughly a minute for the sandbag carries. Tried to hold 70+ RPM on the bike. Carrying the 150# bag is challenging… Read more »
Great work getting this in early Lucas, that extra challenge with the sandbag will only make you a little better 🙂
Good training
One of these Fridays im gonna beat you on the metcon
Yeah. When I quit ?☺
LOL
Great work Siggi! Another good Friday…and you’re healthy!! I think. . .
Well kinda healthy on body. But on mind I don’t know haha ?