Session One
A.
Every 90 seconds, for 18 minutes (12 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat
B.
Complete as many rounds and reps as possible in 20 minutes of:
30 Wall Ball Shots (30/20 lbs)
20 Toes to Bar
10 Hang Power Cleans (155/105 lbs)
C.
Two sets of:
Banded Good Mornings x 40 reps
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest 30 seconds
D.
One set of:
3 Minutes of Banded March
Session Two
Choose between either the Strongman or the Running Session
Strongman Session
A.
Sand Bag Clean & Press
Build to today’s 1-RM.
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
C.
Two sets of:
100-Foot Yoke Carry
Rest 3 minutes
Goal is to establish heaviest load you can shoulder and walk 100-feet.
D.
One set of:
Sandbag Carry x max distance
(as heavy as possible, shooting for 300 feet or more)
Finisher
One set of:
600-Foot Prowler Sprint
(no stops, no walking)
Running Session
A.
Take 15-20 Minutes to warm up properly
This should include at least 800 meters of jogging and 5-10 minutes of dynamic stretching to get your muscles primed to run.
B.
Four sets of:
Run 1200 Meters @ your 1600 meter PR pace
Rest 60 seconds
Run 400 Meters @ your 1600 meter PR pace
Rest 2 Minutes
Total Distance – 4800 meters
You’ll run your 1200 meters (3 laps) at your 1600 meter PR pace – let’s use 6 minute mile as an example – so that will be 4:30 for your 1200, then a 1 minute rest, then you will run 400M – you can go a little faster here, but not at the expense of your next interval. The goal is consistency – can you maintain your pace for all 4 sets. If not, then we can start to see where your pace starts to drop.
Report your times for each 1200 and 400 meter interval.
C.
Jog 800 Meters and spend at least 10 minutes working on passive stretching
Session 1:
A. Don’t know 1RM box so just guessed
12×3 @ 260
B. 30 WB w/25lbs (all I have)
20 TTB <— so hard when I can't string them together
10HPC w/135
3 rounds+34
C. Done
D. Booty and abductors felt this
Session 2: modified by Tino on FB due to weather
B.
1000m row: 3:53, 4:06, 4:14, 4:16
Rest 60sec
500m row: 2:02, 2:04, 2:03, 1:53
Rest 2 min
Session 1 A. 12×3 @ 187.5 B. 4+24 Rx C. Banded Good Mornings: Black band Banded Hamstring Curls: Black band D. Green band + bear hug 40lb slam ball Session 2 (Strongman) A. 165 B. Sled+135, sled+145 C. 225 on barbell + 53lb KBs hanging, 315 on barbell + 53lb KBs hanging. I ordered a yoke and it’ll be here by next week!! D. 100lb sandbag 597ft Finisher: Westside butcher + 90lbs Not a sprint. I walked and stopped several times…. Session 3 (Running Session) A. Done B. Done off of 6:07 mile time C. 2 cool down laps +… Read more »
Session 1 (Track Work):
still following another track program for now.
400-600-800-800-600-400 all @ certain paces w/ 2 minutes rest between.
Session 2:
A. did front squats instead of box squats. still staying away from squatting from the back. Did every 90 seconds for 12 sets — 3 reps @ 275 (70%)
B. 5 + 20. This was tough. Just no where really to hide in the whole workout.
C. done. green band for good mornings + blue band for curls.
D. done with green band.
Hey! SESSION 1 A.) 250lbs Focused on sitting far back, feet wider and shin vertical. These were alot tougher than I thought. Glutes were on fire. B.) 4 + 22 Not too familiar with using a 30lbs ball, those killed me. Need to use those more often. T2B was fine sets of 10. And the Hang Power Cleans always get me in a workout. I just feel really weak when doing the movement. C.) Completed Goodmorning are fine, but the ham curls im so weak at. D.) Completed First time doing these. Hip Flexors were so fatigued. SESSION 2 (Strongman)… Read more »
Haha the strongman session will be something you need to get used to with regard to movement and loading but once you crack it they are tough but real fun! Until you sort out sandbags best thing to do is pick up something heavy and bear hug it. 🙂
Keep up the good work!
Haha yea really looking forward for all this strongman stuff. Thanks Tino!
Oops totaly forgot to post in so here it is hahaha
Session 1. Running session goal was to maintain 5.00 with 1200. Didn’t happened today
1) 5.15 1.41
2) 5.12 1.38
3) 5.10 1.38
4) 5.01 1.35
Session 2
A little benchpress
B) did Backsquat
C) 20 min amrap
6 rounds + 3 reps rx
First my goal just complete 5 Rounds but when I saw finished 3 rounds 9.10 I was ok go for 6 haha
D) Glutestenth done
Strongman session A. Only had 2 sandbags to work with 50 and 60lbs. Did some reps with each then did one with both together, so 110lbs B. Three 45lb plates on Rogue “E” sled, three 45lb plates and one 10lb plate on rogue “E” sled. 40ft rope, so had to run rope back a couple times to get to 100ft C. 315/345 loaded barbell 50ft down and back each set D. 50lb bag+60lb bag=110lbs 50lb bag fell off top after about 410ft, so picked them back up and finished to 500ft. 50ft turnaround. Finisher Empty sled, not sure of the… Read more »
Session 1:
Squats all at 230. Felt light but focused on form.
Metcon crushed me. Like I said before, TTB are a weak spot for me, plus conditioning isn’t primed at the moment. Did all WB in sets of 10. TTB 8-6-6. Cleans 5-5. Got 4 rounds + 50 reps.
Love/hate the banded March. Helps a lot but it doesn’t feel good. See ya Friday.
Glad you like it!
So have been sick the last 2 days so just took a few strength pieces from the week. Easing back in.
12sets x 3 box squat @ 70% 120kg
5×3 jerk @ 75% 110kg
4mins strict muscle up = 18, failed 2.
Rest 2 mins
3mins strict muscle up = 13
Look forward to being a hundy % again.
Session 1
A) 275
B) 5 rounds plus 7 wall balls
Kept it nice and steady
12/10/8 wall balls
12/8 T2B
7/3 HPC
This one kind of snuck up on me wanted five, cried my way back to the wall ball.
C)
Subbed
40 good mornings with 65 lbs barbell
20 glute hammi raises
D) skip I’ll pay it back
Session 2
I’ll pay it back
Session 1:
A) done at 155
B) 3+41, 20# wall ball to 9 ft
C and D) done, these burned!
Session 2 Strongman:
A) 40#…I will get better at these!
B) done at 105
C) 95, then 105
D) 65# for 300ft
600ft sprint with bare sled (no prowler)
Also, got 2 sets of 4 steps on each hand of handstand walk today! Progress!
Session one:
A. 155#
B. 4 + 50 RX
C. Done
D. Done
Session two (running):
No access to track so did at local park with my Garmin and so many dang hills haha
1200’s: 5:31/5:53/5:54/6:13 started to fast and ended up way slow..not the best runner
400’s: 1:56/1:55/1:57/1:42
You get a little bonus today when you run then!
Session 1
A. 95#
B. 95# PC(I accidentally did power cleans and not from a hang), #14 wb, 3 rounds
C & D done
Session 2 running
Didn’t go so well. Almost finished my 2nd set and the heat got to me
Yesterday sesh 2
Jerks 245/255/265/270(x3rd)x2
Strict MUPs
4 min-22
3 min-15
80 cal 4:59 weak sauce
Session 1
A. 270# for all sets
B. 4+30
C. Done
D. Done
Session 2
Run – 1:45 pace (105 degrees on track. Might be best to do at 6am next week)
Session 1:
A) 300lbs
B) 5 rounds RX
C) Black band for good mornings, green band for curls
D) Done
Directly into
Session 2:
A) 150lbs (clean was hard, press was easy)
B) Done with 90lbs added to sled
C) Skipped, no yoke
D) 150lbs for 300ft, had nothing left in me at this point
Skipped prowler
Next time try 70lb kettlebells overhead for the walk, simple set up works great.
in both hands?
Session 1
A. 225
B. 20 lbs med ball – 4 rounds and 35 reps
C. Done
D. Done – that burns!!
Session 2 – strong man
A. 70 lbs was largest bag
B. Done with 140 lbs on prowler – I think I need to go watch the how to video before doing those again, however my backside and forearms were lit up!
D. Done but need to weigh bag yet.
Finisher – empty prowler on grass field making turns at 50 yards.
Posterior chain definitely felt today’s work!!!
Session 1. A. Box Squat: done at 120 kg B. 5 rds + 19 T2B C. Done, blue and purple band, Session 2. A. C&Press – sandbag, 68 kg B. Hand over hand rope puls: 70/ 80 kg sled + weight. No movements with The hip, only back and arms, C. Yoke: 2 x 30m UB/240 kg / 260 kg D. 400m sandbag carry with 36 kg sandbag – ub E. 180m sprint, 41 sec ??? Felt good today! I really would love to do some extra running, but also need to build alot of strenght. Maybe do some running… Read more »
Don’t chase to many goals. It’s a long season. Theres no reason why you can’t add in some running but just be smart base on feel.
Session 1
A. 82kg
B. 4+35RX
C. Done
D. Done
Session2
Running:
5:04/1:40
4:50/1:30
5:10/1:55
5:06/1:50
Session two
Strongman
A. 110 sandbag
B. 225 both times. first one took too much out of me I had to stop twice on the second set 🙁
C. 270 both times. went with a partner so I got to go downhill for both haha
D. made it 100m with heaviest sand bag I could find. I think its ~150. Sweat and bear hug don’t mix well
E. not sure what the difference is between prowler and sled push…added 90 lbs. and went 200m for time. 1:20
A. 225 – kept it light due to my back
B. 5 + 36 – 20 lbs med ball
C. Skipped
D. Done