Primary Strength Session
A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM C&J
B.
Twelve sets of:
Banded Conventional Deadlift x 1 rep @ 40% Bar Weight + 25% Band Tension
Rest 30 seconds
Bar Weight = 40% of 1-RM Deadlift
Band Tension = 25% of 1-RM Deadlift at Lockout (when the band is stretched)
Example: If your 1-RM = 500 lbs, then Bar Weight = 200 lbs, and Band Tension = 125 lbs
Be as explosive as possible during the concentric phase, then contract your glutes and abdominals as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest 90 seconds
Trap 3 Raises x 8 reps each arm @ 2111
Rest 90 seconds
Primary Conditioning Session
A.
Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Chest-to-Bar Pull-Ups
(use as much weight as you think you can handle and note the load used)
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
Minute 3 – 30 Double-Unders + 10 Thrusters (75/55 lbs)
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.
Strongman Training Option
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:
Single-Arm Dumbbell Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Dumbbell Z-Press – Build to a 3-RM
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 2-RM Single-Arm Barbell Sotts Press
Followed by…
Build to today’s 2-RM Single-Arm Barbell Overhead Strict Press
Followed by…
Build to today’s 2-RM Single-Arm Barbell Overhead Squat
B.
One set for max reps:
Sandbag Front Squats
(goal should be to use a bodyweight sandbag – and go all out – your upper back is likely to give up first on this max reps set)
C.
Two sets of:
150-Foot Overhead Yoke Carry
Rest 2-3 minutes
D.
Three sets of:
100-Foot Rope Pulls
(goal is intensity, so if you’re not cramping in your lats/biceps/pecs after the second set, you may have gone too slow, or too light)
Rest 2-3 minutes
Finishers
One set of:
200 Meter Sandbag Carry
(every single week, because it’s the best thing for your soul – and your posterior chain)
followed by…
One set of:
200 Meter Prowler Sprint
Running Endurance Option
A.
Warm-Up
Two sets of:
200 meter run
200 meter jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway x 2 laps
If you don’t have a track available, do four intervals of 45 seconds of jogging and 20 seconds of sprinting.
C.
Complete the following:
100 Meter Sprint, 100 Meter Jog
200 Meter Sprint, 200 Meter Jog
300 Meter Sprint, 300 Meter Jog
400 Meter Sprint, 400 Meter Jog
500 Meter Sprint, 500 Meter Jog
400 Meter Sprint, 400 Meter Jog
300 Meter Sprint, 300 Meter Jog
200 Meter Sprint, 200 Meter Jog
100 Meter Sprint, 100 Meter Jog
Beginner Option: 100-200-300-400-500 meters
Intermediate Option: 100-200-300-400-300-200-100 meters
Objective: The volume is low for this workout, but this does not mean it will be easy. We want you running these short intervals fast. The jog should be enough time to recover so take your time and allow yourself the chance to recover. If you don’t, your next interval will suffer. We’ve run all these distances in the past so you ought to know how much you can push. These are not all out efforts, but somewhere close to 85-90%. Post your times for each distance to comments.
D.
Cool Down
Jog 800 Meters
10 minutes of static stretching (Hamstrings, Hips, Low Back)
Rowing Endurance Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute
The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.
B.
For max meters:
30 seconds of Rowing
Rest 30 seconds
45 seconds of Rowing
Rest 45 seconds
60 seconds of Rowing
Rest 60 seconds
75 seconds of Rowing
Rest 75 seconds
90 seconds of Rowing
Rest 90 seconds
75 seconds of Rowing
Rest 75 seconds
60 seconds of Rowing
Rest 60 seconds
45 seconds of Rowing
Rest 45 seconds
30 seconds of Rowing
C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching
strength
a. 6 sets at 125kg then 4 sets at 127.5kg
b. done
c. done, 30kg and 5kg
conditioning
a. emom done with 5kg pull ups
also squeezed in strongman
warm ups and finishers
Strength:
A) First five sets at 290/Last five sets at 300
B) Deadlifts at prescribed weight
C) Done
Conditioning
A) EMOM Complete. Felt good. Used a 20 lbs. DB pinched between thighs
Rowing extra:
Rowed a total of 2094 meters
A. 170# bleh this hurt B. 110# on bar + green bands C. Hip extensions w/ 15# plate Trap 3 w/ 10# DB Conditioning I thought it was strict CTB ? I need to start reading more carefully Sets *1-2 : all as written except for min 1: 3 strict PU w/10# + 3 strict CTB Sets *3-7 : Min 1: 3 strict PU+ 2 strict CTB Min 2: 4 burpees of death Min 3: 30 DU + 5 thrusters Set *8 same as first set Some strongman Single arm DB row with 45# Played around with the one arm… Read more »
Glad you didn’t die attempting the one arm sotts press 🙂
Primary Strength: A) all at 195, with a belt… accidentally 10# over what it shoulda been, which makes me feel better about how awful it felt. #oops B) 140# on the bar, plus a green band double looped. C) Used a 15#KB for GHD, do more next time. Used 5# for trap raises. Don’t laugh – I tried 10 and couldn’t do it on my weak arm. Primary Conditioning: EMOM done with 5 strict pu no weight + 5 kipping c2b for 4 rounds, then 4 strict + 5 kipping c2b. I keep eying optional sessions, but they haven’t happened… Read more »
Clean + front squat @90%=175pounds
12sets Banded DL @175#
Weighted hyper extension: 45pound plate
Trap 3 raises: 5pound dumbell
EMOMx24
5 Strict pull ups (with 5pound dumbell) + 5 c2b 8sets✅
6 Db burpee box step overs @35pound each arm 8 sets✅
30d.u. + 10 thurster 55pound 8 sets✅
Strongman
1-arm sott press 2RM : 35pound
1-arm iverhead press : 35pound
1-arm overhead squat: 65pound
ME sandbag squats @100pound: 8reps (i did way less than last time! But i really tried to not fall forward with ny upper body!)
2sets Overhead yoke varry 150foot: @185pound UNBROKEN
200mts sandbag walk @85pound
A. Completed at 195 for the first 5 sets then 200 for the second 5 sets
B. 150# on the bar plus band
C. Used a 35lb dumbbell and 15lb plate
D. Emom completed and used a 10lb dumbbell for the weighted pull ups
Surprisingly I didn’t feel like I was going to die after this emom… ?
Nice work getting through the emom Jenna!
Just one session today:
Deadlifts done
EMOM done – bw strict pullups, and did about 1/3 of C2B in sets of 2 today! (first time doing more than singles in a workout)
25# DBs, but made all 6 every time
After round 1, left out thrusters, since in round 1 that minute took 55 seconds
Gymnastics are coming on well Taotao!
A. Done at 165#. Felt good.
B. Done with 115# on bar.
I then did the gym wod. Sometimes I feel it’s necessary to do thecreally tough ones with them. We had thrusters but I substituted wall balls instead.
Only had enough time to do one session.
Primary strength:
A. 275. Made the last 3 cleans but kept failing the front squats.
Primary conditioning:
A. Done. Used 20lb DB. Could have gone heavier.
Primary Strength:
A.
265lb.
B.
240+band
C.
Complete
Primary Conditioning:
Complete with following thoughts from some of the crew…
https://www.facebook.com/CFInvictus/?hc_ref=PAGES_TIMELINE
With a vest !? Overachievers lol
Ha no Holden and Bryce did a slightly different workout.
Session 2 (#thankgoodnesstomorrowisarestday!)
Assault Bike Endurance (Rowing program completed on AB)
30-45-60-75-90-75-60-45-30 sec (Rest 1:1) = Total 172 cal (5.0 miles)
Clean + Front Squat = 10 x 1 at 295# (97% of CJ but 90% of Clean)
Lauren Fisher Core Circuit 🙂
5 rounds:
20 V-Ups
15 Tuck Crunches
20 sec Hollow Hold
20 sec Arch Hold
#trunklikelilfish
Running adapted as follows;
-400M every 3min x 5
-200M every 2min x 5
*dont have access to a track
Primary conditioning:
A) EMOM done as RX. 15lb weighted pull ups. Everything unbroken the whole way through. Boom shakalAkA
Still getting back in the swing of it… Strength: A. Done at 175 (should have been 200), serious DOMS this week after being off for so long ? B. Done 135 bar weight, blue band C. Done 20# hip ext, 8# trap raise (went down from 10# on 1st set to make sure I was keeping my shoulder in the right place) Conditioning Did my gym’s conditioning wod today. Some good work I needed to get back to it. 3 rounds for max reps Wallballs (14) Push-ups DB Step Ups (30#) 1 min work/ 1 min rest between exercises 240… Read more »
Didn’t fancy the emom?! 🙂
Good to see you back training consistency again.
Lol- was not confident in my ability to adequately complete that EMOM today. Everything this week has felt heavy and about 10 times harder than it should! Whatever I had hit me pretty hard, plus I lost like 5 pounds in a week ? Not a good way to cut weight ?
S1
Rowing
S2
Clean + Front Squat
320 across
Banded deadlift at 225
Accessory done
EMOM done
This time with 10# weight for pull-ups. Last time I used 8#. Baby steps.
This was one of the less exhausting EMOMs for me. I felt pretty comfortable throughout the 24 minutes. Usually minutes 18-21 in the 30 minute EMOMs I’m starting to feel the pain. Today was great.
Solid day dude. Emom was challenging but fun!
Session two
EMOM
Didn’t feel like pushing my back so I did
1: 5 weighted strict pu + 5 c2b
2: 8 burpee box over 24″
3: 30 double unders + 10 cal assault bike
Wanted to stay committed on the bike so pullups died off. Did 3 sets with 5 ub 20 lb med ball 1 set 5 ub strict + 5 c2b 2 sets 10 c2b and last set 5 strict singles + 5 c2b. All c2b ub
Going to either row or ski the intervals in a little bit.
Rowing
30: 148m 1:41.3 36 s/m
45: 221 1:41.8 32
60: 294 1:42.0 29
75: 357 1:45.0 26
90: 432 1:44.1 26
75: 360 1:44.1 26
60: 286 1:44.8 28
45: 202 1:51.3 27
30: 160 1:33.7 40
Bold move on that minute 3! That must have got tough!
couldnt afford to slow down if I wanted to stay on the minute haha pullups got interesting coming straight off the bike
Strength:
A. 185
B. 110 on bar with green band (I believe 100# resistance)..glutes were on FIRE
C. GHD with 25# plate
Trap 3 raises with 15# KB’s..not easy to use kb’s but did well enough
Conditioning:
A. cut the weight pullups to 3 reps at the 9 min mark..used 10# wb b/w feet
two 35# kb’s and 20″ box for step overs
Going to do some of the strongman stuff later!
2nd sesh Strongman Warmups and Openers -T,Y,I done w 10 DBs -Bi/tri openers done w 10s -BO KB row w 50 KB -5 Z-press with 35lb DBs A. E90 x 10 sets- clean + FS -all sets done at #295, no belt no misses felt good B. 3 Sets of; -8 Goodmornings all at 255 -8 trap 3 w 10s C. E3M x 6 total sets 1- max reps UB D-ball (150) front squat- 17-12 2- max reps UB SHSPU- 22-18 3- 2 weighted (20) legless rope climbs D. 4 Rounds for Time; 6:01 -5 Dball GTS (150) -10 SHSPU… Read more »
Primary Strength A. 10 sets Clean +FS @90% (85kg) These were really hard. And ugly. B. Banded deadlifts 55kg + purple band These aren’t hard at all. Should they be? Am I doing it wrong? C. Hip extensions (15#, 20, 20) & trap 3 raises (8#) Conditioning Pullups w/15# (1st set unbroken, others 5/5 except one where the weight slipped out) Everything was done by about 45-52 seconds each round, pullups around 30-40 Accessory I tried the sandbag squats with 75# and my arms gave out before anything else. I got 10 reps 200m sandbag carry (100#) had to put… Read more »
Here is what we are looking for: https://www.instagram.com/p/_upHIni87D/?hl=en
Ah, got it. So if I can’t do it in a squat should I just do standing?
Or try dumbbell or pvc
Strength-
Done at prescribed weights
265 for cleans
Based off 500 for deads
Con-
Holy balls,
Min 1- 5 weighted pu with 10# +5c2b
Min 2- Done at prescribed weights
Min 3-done at prescribed weights
That was easy the first couple round but then… wow
Got through it all though.
Going to do parts of the strong man stuff and some of the rowing then Mobility on my way tight hips!