Session One
A.
Take 20 minutes to build to today’s 1-RM Box Squat
Followed by…
Three sets of:
Box Squat x 2 reps @ 80% of today’s 1-RM
(focus on creating speed in the ascent)
Rest as needed
B.
Three sets of:
Glute-Ham Raises x 8 reps @ 2211
Rest as needed
Barbell Good Morning x 8 reps @ 2211
(focus on perfect positioning, not the depth of how low you hinge – keep your spine in a good position throughout)
Rest as needed
C.
Hollow Body Bounces x 100 reps (unbroken).
Rest 30 seconds then . . .
Elbow Jacks x 50 reps (unbroken)
Rest 30 seconds then . . .
Elbow plank hold x 90 seconds, immediately followed by . . .
Left (or right) elbow plank hold x 45 seconds plus 10 hip-to-ground taps
Right (or left) elbow plank hold x 45 seconds plus 10 hip-to-ground taps
Session Two
A.
For time:
50 Pull-Ups
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)
10 Bar Muscle-Ups
10 Thrusters (135/95 lbs)
*Use one barbell and switch out your own weights
OPTION 1 – Running Supplemental Program
B.
Take 15-20 Minutes to warm-up properly
This should include at least 800 meters of easy running, then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
C.
Six sets of:
Run 800 Meters
Rest 3 Minutes
Perform each of the 800 meter intervals approximately 5 seconds faster than your Mile PR pace.
For example – if you ran a 6 minute mile last week, then your 800 meter split should be 3:00, that means for this workout I want to see if you can maintain a 2:55 pace.
I want you to rest approximately the amount of time it takes you to complete the 800M – if you need to round up slightly to make it easier that’s fine.
Total Distance – 4800 meters
D.
2 laps easy jog cool down and mandatory 10 minutes of stretching
Post your times to the blog
-OR-
OPTION 2 – Strongman Supplemental Program
B.
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)
followed by…
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…
Two Sets of:
Landmine Rows
x 6 reps each arm
Rest as needed
C.
Two sets of:
Heavy Sandbag Squat x 5 reps (insert video)
Rest 2-3 minutes
followed by…
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
followed by…
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
followed by…
One set of:
300-Foot Sandbag Carry
(as heavy as possible, 1-2 drops allowed)
Session 1: running on about 9 hours of sleep over the past 72
A)
385 1rm
315
B)
Done
225
C) 6pack abs done
Session 2
A) skip time and hand will re attack some other day
Option 2
B)
10
20
45/70/95
Day behind on this:
Session 1:
a – 150kg to 18″ box
b – 40kg and banded ghr (need work on these)
c – had to skip due to time
Session 2:
a – 12.59 Rx. Paced ok, could have pushed pullups a tad harder. 6/4 on bmu which is good for me.
b – strongman done
Session 1
A. 265 1RM, sets of 2 at 215
B. Done/85lb good morning
C.Done
Session 2
A. 15:09. Super slow on chest to bar and bar muscle ups. Did singles on the muscle ups because of my hands, on a normal day would have done 6/4 or 5/3/2
B. Running option. Slow. Super slow. 4:12 then 4:04 and then I quit keeping track. Track/running work outs are a mental battle for me from the get go…major weakness
Session 1
A. 265 then 3×2 @ 215
B. Done (Good Mornings @ 115)
C. Done
Session 2 (Option 2)
A. 11:03 rx
B. Rear Delt Warm Up: @ 5lbs
Biceps and Triceps: @ 10lbs
Rows: 50lbs on 1 end of the barbell
C. Squats: 165lb sandbag
OH Yolk: Barbell with 53lb KBs
Rope Pull: Sled + 135lbs
Sandbag Carry: @ 165lbs Dropped at 150ft and 250ft
I had to prioritize training for these sessions due to my schedule today. I only had 1 hour and 20 minutes to train today.
1. Metcon: 16:14 (I felt slow)
2. Did all core work
3. 6x800m all between 3:37-3:40
SESSION1
A. 355
B. 295 (3 sets of 2 reps)
C. Done / 135
D. done
SESSION 2
A. 12:29 (subbed thrusters with push Press (knee injury) 95,135,165)
B. Run – did 4 sets of 800m (3:10-3:20)
Box Squat – 170kg Found this a lot harder than a normal squat, then 3×2 @ 140kg Part B done – good mornings 40/50/60kg hammies were on so kept it lightish. Sesh 2 10.48rx Broke the pull ups up from the start to save forearms. pull up -15/15/10/10 thrust – 25/25 . c2b 10/10/9/1 thrust – 15/10/5 . MU 6/4 thrust 6/4 made sure I picked the bar up straight away after little rest. Strongman – Done 65kg/75kg Dball squats 110kg Overhead yoke carry, this is my 1rm snatch weight. had to drop and turn every 33ft. 65kg dball carry… Read more »
Done correctly the hand over hand rope pull helped my elbow pain. Play with it focusing on keeping your body over the rope, elbows should come straight back close to your body. Having my palm facing up seems to protect my elbow.
Yeah its the posterior side of my shoulder/upper lat that hurts when the elbow comes back close to the body. Elbows fine. Sorry for the confusion.
Had to mix it up today as I had a run through for a comp I am doing next weekend. Did the thruster metcon in 20.17, which was crap. The heavy thrusters and BMU were the best bits, its definitely high reps and low weight that catches me and I really was unhappy with my movement in this wod. All bar work went down the toilet after having 2 mths off and as pullups were never a strong suit, they’re even worse now. I tried to keep 5+s for the pullups getting back into butterflying but I found C2Bs faster… Read more »
Its a starting point Steph! Time to build from that!
Session 1
A) 380 then
3×2 @305
Did everything else in session 1 as written.
Session 2
A) 13:20. SUCKED
50 UB then 25/25
10/10/10 then 10/10/10
5/5 and 10 UB ……… Shoulda picked up the bar on the 30s.
B) 6×800 done in 2:55 (6min mile last week)
Session 2 A. Done in session 1 Option 2- B. Used 5lb DB on everything besides second set of bicep opening curls when I used 10lbs 25lb plate on bar for both sets of landmine rows C. Squats: Used two sandbags together, one is 60lbs and one is 50lbs or a little more. I weighed it and it said 48lbs but some of the weight was touching the ground, so it’s at least 50. So about 110lbs, not sure what a good goal weight would be here Overhead carry: Loaded a 45 and a 35 on each side of the… Read more »
session 1
a]335
b]10# 3×8 GHR 135 3×8 GM
c]done
session 2
a]13:40rx. shoulders were toast. no push.
b]strongman
Session 1:
A) 425
B) done, 125lbs
C) done
Session 2:
A) 10:50rx (broke up sets because hand felt like it was going to tear during)
Strongman Session
B) 15lbs across, 45lb plate for landmines
C) Sandbag squat- 100lb bag, no video
Overhead yoke- 225lbs, 265lbs (ended up doing about 200ft instead of 100, super hard)
Didn’t have a rope so did heavy seated rows
Sandbag carry- 100lb bag, no drop
Session 1
A. 135 1RM
110 for three sets
B & C done
Session 2
A. 40:15 Rx minus 3 bar muscle ups. I tore pretty badly on my 7th bar muscle up so I didn’t want to rip more. I’m a head case with thrusters
Option 1
B. Done
C. Not a strong runner
4:33/4:52/4:40/4:45/4:45/4:32
C. Done
Session 2: ran a loop in my neighborhood because it’s shaded and its soooooo hot right now.
A. Done
B. 6x800m
My first 2 were about .05 miles short, but my last 4 were right on.
3:19/3:17/3:49/3:45/3:51/3:53
C. Cool down was running with my kids 🙂
I have a hard time feeling the pace. I either go out too fast and have a big drop or go out too slow and then can’t “catch up” enough at the end. Can’t wait to improve that!!
Session 1: A) up to 215 B) done at 175 C) done, blank bar for good mornings to focus on positioning Session 2: D from session 1) done…need better abs to do that all unbroken A) 26:32, all gymnastics a struggle today capped MU at 5 mins, and only got 1 🙁 Option 2: B) 2.5 lbs for incline raises 5 lbs for openers 20 lbs on 45# bar for landmine rows I liked all this! C) 65# sandbag is all I have – will I need a heavier one? only have a 185# yoke, which I probably can’t do,… Read more »
Best to have a lighter sandbag around 80-100 then heavier around 120lb.
Session 1- A)Worked up to 295 / work sets at 225 and started to feel the back side firing like never before and realized I have a weakness there. B) completed C) completed Session 2- A) 24:33 – it’s a start I suppose. I am learning to clean up the movements and become more efficient. Should see some good improvements in times since I literally am on week 2 of training Crossfit style. I was previously on a Tri-phasic training program. B) Track work – all 800’s under 3:15. Will start doing strongman work next week as I am waiting… Read more »
Glad to hear the squats are going well for you!
Yesterday sesh 2
Max MUPs 12
Then did sets of 5×7 only did first 2 unbroken
Okay so for MUPs I have a really hard time actually using A kip I tend to do them semi strict with a false grip I don’t get my head and chest thru this has been a problem for a while I tend to hold onto the rings really tight and it’s a big limiting faster as I am using to much strength to do them
T2b
15-5
14-8
12-3
There were a bunch of videos posted on the FB group with muscle-up transitions. These should be beneficial for you.
Great thanks how do I join the group I should probably be able to figure this out on my own haha
Just ask to join and we will add you
Strongman sesh:
T/Y/Is done with 5# plates
Bi/Tri Opening curls/extensions: 8# DBs
Landmine rows done with womens bar and 25# steel plate
80# sandbag squats in a bear hug. all i have is an 80# bag.
Make my own “yoke” with a stud bar pull-up bar and 18# KBs on each side.
70# hand over hand pulls…no rope so just used a strap. On my second set I pulled a 5 year old + 25# plate. Fun.
80# sandbag/bear hug for 300’…no drop. should i get a heavier sandbag??
If it wasn’t challenging enough then yes.
Hey! SESSION 1 A.) 355lbs These felt good! I think its my second time doing them, this time around I increased it by 20lbs. Quick question though, what is this weight supposed to be relative to your 1RM Back Squat? 285lbs Felt good! I think I’m going to like when these are programmed. B.) Completed Glute Ham Raises are always a rough movement for me, but today felt amazing. Kept the tempo the entire time. Just used a barbell for the Goodmornings to focus on the hammies. Hammies were fried after these. C.) Completed Everything was Unbroken, even the plank… Read more »
I wouldn’t base your box squat off of your back squat. We are more concerned with getting the right stimulus to fire that posterior chain. As long as you feel your glutes and hamstrings and form was spot on then we are going in the right direction!
I wouldn’t add anything tomorrow if you feel like you need rest but if you feel good then finish off the strongman work. it’s important!
Thanks Tino! Yea for the box squat the hams and glutes were firing, right now im still feeling it. Form was good, pushed butt back and pressed straight up nice and quick, well as fast as I could lol. And yea I think I may do they strongman stuff tomorrow, just finished getting a massage! Excited for the swimming tomorrow!
Session 1
A: Worked to 205. Really tried to focus on keeping my butt back!
165 X2 @80% of 1RM
B:Done
C: Done 🙂
Session 2
Option 1:
(Went to a track and ran before the Thruster Workout)
3:38/3:43/3:47/3:55/3:56/ 3:58 (Forced myself to stay under 4 min on the last 3)
A: 20:03 Disappointed with my PU and BM performance… should not have taken that long. But on a positive note, legs felt stronger on the thrusters and was able to push through them better than usual!
Legs are getting stronger! Just need to make sure we keep up the gymnastic work!