Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Jerk
Build over the course of the 10 sets to something heavy for the day.
B.
For time:
Row 2000 Meters
10 Power Cleans (175/115 lbs)
10 Strict Handstand Push-Ups
Row 1000 Meters
20 Power Cleans (155/105 lbs)
20 Strict Handstand Push-Ups
Row 500 Meters
30 Power Cleans (135/95 lbs)
30 Strict Handstand Push-Ups
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
A.
Build to today’s 10-RM…
Single-Arm Barbell Press
B.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Front Squats
5 Sandbag Presses
Use a light sandbag – 65 lbs or so, and do not put the bag down in the six minutes. Here is a good video of how to perform this workout.
C.
Two sets for max weight of:
150-Foot Sandbag Carry
Rest as needed
A good goal would be 50% of your 1-RM Deadlift.
D.
Two sets for max weight of:
150-Foot Yoke Carry
Rest as needed
Take short, quick steps keeping your hips square and legs slightly bent.
E.
Two sets for max weight of:
100-Foot Harnessed Sled Drags
Rest 90 seconds
Running Endurance Option
Four sets of:
5 Minute Run at moderate intensity (70-80% effort),
immediately followed by…
Sprint 400 Meters
Jog 400 Meters @ recovery pace
Yesterday A. 185, super light. Back still wasn’t feeling it smh B. 27:12, all Strict HSPU done, which is amazing for me! Scaled weight to 155, 135, 115 And before all this hit class wod. For time: 20-18-16-14 Wall Balls 400-300-200-100 run with ball 20-18-16-14 GHD with ball That was a sweat fest 12:49 Then hit a class 12 EMOM Min 1: 12 Single Arm OH lunge 70 Min 2: 12 curl to press 20 min 3 rest Friday: all the Snatch stuff, and snatch was feeling light until 185, got 185 off the blocks and did 185 x4 for… Read more »
Yesterday:
A. Just worked up to 115# (working weight)
B. 26:25
Post Graduation Strongman
A. Trainers bar, 15#
C. Sandbag walks with 170# sandbag
D. Holds with 465# because I couldn’t hang with the boys and walk it
Hit the Conditioning from Saturday this morning 28:44 RX, round of 30 PC got my back a little so took a little longer in between cleans as id like too. SHSPU was 10,13-7,10-5-5-5-5. Great workout
Primary Session A. PC + PJ upto 130kg, 5kg PR! B. 24:06 rxd, liked this one! Shspu 10/16-4/8-6-4-3-3-3-2-1 Tried to start each set with a near max set, probs cost me a bit of time on final round. Strongman Got to use some legit strongfit sandbags and a real yoke today which was fun. A. 10rm 1 arm barbell press @25kg each arm B. Had to use 100# bag as I was the biggest of the people I was training with haha 10+4, didn’t put it down but rested it on shoulders C. Done 200# D. 170/190kg, had to turn… Read more »
Strong work on the Power Clean and Push Jerk PR!
Primary
A. 225,235,245,255,265,275,285,295,305F,305 F jerk. Split jerks were off today.
B. 27:02. Replaced row with assault bike cal 125, 62,31.
Barbell sets: 175=ub, 155=10,5,5, 135=10,7,7,6
HSPU sets: 10=ub, 20=10,10, 30=5,5,7,5,4,4. sweaty hands were sliding.
Running option
Done. Dialed back the intensity after the second set. Gradually getting used to the heat.
Primary
A. 80,90,100,100,100kg (100 wasn’t feeling too great today so stuck on it and worked a powerful drive in the jerk).
B. 27:51 (5/10/15 SHSPU) Actually really liked this.
Strength
Worked up to 255 missed 266 three times but caught it every time just got out of position on the way up.
Hit the strength from Friday also today
A. Snatch press done
B. Drop snatch done
C. High blocks worked up to 175
D. Hit 175 for all 4 sets
Then finished up with some conditioning. Saturday’s are for the boys so we hit the 2014 regional event 6 “50s chipper”
Got back to the second round of deadlifts
Primary session:
A. Power clean + jerk 135#
B. 32:00, 1 abmat for hspu, weights @ 85,75,65
Strongman stuff tonight
Primary session:
Worked up to 265 on the power clean and jerk
Primary conditioning:
23:32RX
Strict handstand push ups are arguably my best movement. Did the 10s and 20s unbroken and did the set of 30s in 4 sets 8/7/7/8
Crushed it Michael!
A. Up to 185 10#pr
B. 26:09
Primary training session: A) worked to 275 B) 32:19 rowing and cleans were great the strict handstand push ups slowed me down but I can tell I am getting better at them and I kept the sets small so I wouldn’t fatigue Strongman work: A) went to 35lbs B) didn’t have a light sandbag to use so I used an axle bar with 65 on it cause it was the most awkward thing I could find to lift. I have no idea how many rounds I got but I didn’t put it down C) 170 and 195 for the sandbag… Read more »
Primary Strength: A. Built to 150# – missed the jerk at 155# B. 30:16 All power cleans done in singles. Subbed SHSPU for pike push-ups on box. Those were hard! I usually sub seated DB press but I thought I’d try something else – those whooped me. Strongman Training A. Single-arm DB press: Built to 20# (15# training bar plus 2.5s) Performed on both left and right arm. B. 6 min AMRAP: First two min with 44# bag, stopped twice in the first two min so I paused the clock, grabbed a 33# bag and finished. Got 13 rounds. 3… Read more »
A. 300
B. 25:50
GG: 5+ 10 (210) but video stopped for unknown reasons… ?Really wanted to be one and done with these.
Up to 255 but was a little ugly. Up to 245 for pretty things. Then did some extras at 225.
Metcon: 27:45rx
Fell apart a little bit at the end during the handstand push-ups. Wasn’t smart about my sets. Did 10, 13-7, then last set was 8…. then fell apart to sets of 4,3, and 2’s..
Primary
A) 225 for last 3. I felt springy, but jerk wanted to feel forward. a few misses at 80%. Stay back, knees out, onward.
B) 36 Minutes. Row and cleans felt great. HSPU got hard but wanted to get the reps in.
Strongman
A) 60#’s
B) 37# sandbag is heaviest I have. 14rnds+8
C) 150#DBall both.
D) 380, 430.
E) 180 on a dogsled both rounds.
Sorry for no post yesterday but i graduated highschool last night !
Session 1 :
A. 245#
B. GG Qualifier #1 – 215 Reps (5 + 15)
Strongman session later today
Congrats on graduating and damn solid work on the GG qualifier.
thanks tino!!
B. 24:48 how fast should a male athlete row on a workout like this?
It depends. So I knew at the start of this workout that Hspu will be the hardest part for me. I went 1:55 for the 2k. 1:52ish for the 1k. Then 1:50 for the 500m. The amount of energy required to increase the pace of the rower vs the very few seconds you will gain from going that fast is not worth it to me. I rather pace the row; push the cleans and Hspu. If you’re resting on Hspu or cleans, you are making 0 progress. But Even if you’re *resting* (rowing slow) you are still making progresss.
A) 90-93-95-98-100-103-105-108-110-113 kgs
B) 26.02
275 power clean and jerk for a power clean pr
26:10 con
Contrast dude!
Thanx man. I still only have 3 abs… 🙂