OFF-SEASON PROGRAM
Session One
A.
Every 3 minutes for 12 Minutes (4 sets) of:
Strict Press x 5 reps @ 12X1
Build to today’s 5-RM.
B.
One set of:
Bench Press x 8 reps @ 80%
C.
“Bridges”
Five rounds for time of:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Burpees Over the Barbell
25 Pull-Ups
D.
Two Sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
E.
Two sets of:
100-Foot One-Arm Suitcase Carry with Right Hand
immediately followed by…
100-Foot One-Arm Suitcase Carry with Left Hand
Rest 2-3 minutes
Session Two
Six sets for times of:
Run 800 Meters
Rest 2 minutes
Goal is to keep each of the efforts within 8-10 seconds of your fastest.
REGIONALS PREPARATION PROGRAM
Treat both of today’s workouts as if they were regionals events. Warm-up and prepare for the same intensity you’d have to give during a competitive event at Regionals.
Session One
A.
“Sage at 20”
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees
Session Two
A.
Three rounds for time of:
Run 600 Meters
20 Toes to Bar
6 Overhead Squats (205/145 lbs)
Session 1
Started with cleans from yesterday because I had to pick and choose. Built up to 170#
A. I hit 90#, which is 85% of my max. Pretty happy with that.
B. 112#, couldn’t do it UB.
C. I did a little over 2 rounds and was averaging 5 minutes the first two rounds. I think my body has just been getting sick and I was pretty nausea.
D. Done
E. Done with 70+18# KBs.
Session one
A. 95/115/130/135
B. 8×195
D. done with 3 pood kb, 5 lbs. and then 10 lbs. loaded onto Viking press
E. done with 3 pood
then
Friday’s emom modified
1: 10 burpee box over
2: 12 front rack lunge 115
3: 15 kbs 53
lunges and kettlebells have notoriously tweaked my back in the past because I let my ego get in the way of quality movement. scaled today and was really satisfied with the result.
A. bench press X 2 .(215,220,225,230,240) (I had to sub for shoulders due to rear delt)
B. 205X8
C. 27:05 (subbed thrusters for 185lb HBBS due to shoulder)
TRACK – 5 sets of 800M/rest 2min between (1:36,1:39,1:39,1:39,1:39)
Regional prep- -Sage at 20 – um ouch! There was no relief anywhere on that workout. Thrusters just sucked, got 4+15 pull-ups. Tried to keep the thrusters as 7/7/6 and the pull-ups 10/10 and just move on burpees. – it was pouring down so I had to change the run to a row (which is actually more challenging since running is a strength) not going to lie, was nervous about the ohs. But they felt great, did them all UB. Was 14:26 on the workout. With lots of rest before squats bc I wanted to make sure to get them… Read more »
I think we both underestimated out abilities today! Great job!
Solid day considering the terrible weather you all seem to be suffering through!
Thank you!
A. Strict press 5RM: 72 kg
B. BP: 8 @ 110 kg (7 UB +1)
C. 34.29…… Auch!
D. 20 kg DB press / 30 kg Row
C. 32 kg kB
Session 2.
6x800m Row,
2 min rest,
4800m / 1.47 – /500m, s/m: 29
Fun day! The metcon was hard, but managed to Push thru,
Friday session one
A. 5×55 lbs
B. 115/135/155
Then
165/185/200
Then
210/220/225
Then
230/235/240
One miss on first single
C. 185/205/225
Then
245/255/270/280/290/300
Then
315/315/315
Pulls felt forward today. Haveny’t slept very well past few nights so hips and back are a little tight
Bridges … Wow. That was slow .
I knew the thrusters were way too heavy. But I did the best I could. I did 3 rounds RX. Stayed with doubles and triples on the thrusters and pushed everything else . 29:34 RX for 3 rounds . I felt like I needed this workout. Even if it would crush me. I need to get better at thrusters and get better and heavy thrusters . Thanks again coaches
Thrusters crushed me too man, I also didn’t finish the workout because it was just gonna take too long. Good job on getting through those things!
Personally one of my most challenging workouts along with “Sage” always feel accomplished once it’s over. Solid work!
I did the session 2 first because Sage are all movements that I love. I despise OHS and especially heavy. I love running and T2B but knew this one would be a challenge. I finished in 14:59. Now I know that’s really slow but I Paced the run too much and purposefully broke up t2b 10/10 just to keep hr down but what I was proud of is that all my OHS were unbroken from the ground and had someone judge them. My shoulder didn’t like it but I think it’s just sore. I made up my own part B… Read more »
Something about those heavy OHS into the run was a little crushing!
“Bridges” – 34:57 / wow! This was tough pull-ups were done unbroken, Every thing else was slow my body was shutting down. What is a solid time for a workout like this?
I’ve seen someone do it in 18…he may have had the workout named after him though. 🙂 a good goal would be sub 25 minutes.
Wow! I’ve got alot of work to do ?. The HSPU just took forever was KIPPING allowed? Can’t wait to get another crack at this workout in the future:)
Regional prep: Did session 2 first trying to beat the rain. But then it down poured on me during this one and the sun came out about 10 min after I finished. That’s what I get for doing them out of order ? 600m/t2b/OHS: 14:49 – I think running in the pouring rain slowed me down a little bit.. Probably about like a true form. Lol ? Sage: 4+8 that felt like I had a 30# vest on the whole time. My lungs were crushed! I grabbed a partner to do it with me and they helped me move when… Read more »
It must be raining everywhere!!! I had the same problem!
Always a nasty workout. I’m sure your training partner was happy to push you through 🙂
Regional prep:
Only time for session one this morning.
Sage at 20: 4+53
That was a tough workout but a great one at the same time. Very mentally and physically demanding.
Solid work! First time doing “Sage”? Next time 5+ 🙂
Yea that was my first time, didn’t know what I was getting into but now I will know how it feels next time. My first set was UB on thrusters and the rest were 10/5/5 and unbroken on all pull ups.
Session 1
A. 95/115/125/135
B. 220×7, needed a spot on the 8th rep
Did 1 clean + 5 burpees over the bar every 75 seconds starting at 135 and adding 10# every set finished the round of 245#
C. Did 4 rounds dropping 20# in weight each round (155/135/115/95)
D. Done and 75# for rows
E. 100# DB
Session 2
A.
Goal is to finish “Bridges” as prescribed. That one is nasty!
I’m going to have to try again in a few months and just grind it out
Got an oly bar and some competition bumpers at the Rogue garage sale today. Now off to the gym to use it all!!!!
Nice!!
Session 1:
A. 115-135-150-160
B.
Not taking advice and taking some time off? Just looks like you need a reset weekend so you can come back and hit it hard!
Session 1
A.
B.
C.
D.
E.
Session 2
A.