Primary Strength Session
A.
Build to today’s 1-RM Pause Front Squat @ 33X1
B.
Three sets of:
Front Squat x 3 reps @ today’s 1-RM Pause Front Squat
Rest 2 minutes
C.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed
Primary Conditioning Session
Every minute, on the minute, for 30 minutes:
Minute 1 – 4 Burpee Box Jump-Overs (24″/20″) + 8 Chest-to-Bar Pull-Ups
Minute 2 – 4 Burpee Box Jump-Overs + 6 Strict Handstand Push-Ups
Minute 3 – 4 Burpee Box Jump-Overs + 4 Thrusters (175/115 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.
Strength Accessory Option
A.
Two sets for max weight of:
100-Foot Overhead Yoke Carry
Rest 3-4 minutes
B.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed
Goal is to use the same barbell for both movements – load as heavy as you can safely handle.
C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Running Endurance Option
Every 4 minutes, for 16 minutes (4 sets) of:
45 Seconds of Running @ 90-95% effort
Immediately followed by…
Every 3 minutes, for 9 minutes (3 sets) of:
45 Seconds of Running @ 90-95% effort
Primary Strength:
A) #335
B) #315 I failed the third rep on the first set so I dropped to #315
C) #235/285/335/380/425
Primary Conditioning:
Done but scaled down to:
1 – 2 BBJO + 6 C2B
2 – 2 BBJO + 3 Strict HSPU
3 – 2 BBJO + 2 Thrusters @ #165
Primary Strength Session
A. 200# PR
B. Could only manage 2 reps for 2 sets. Heavy!
C.
Deadlift
*Set 1 – 8 reps @ 50% 145
*Set 2 – 6 reps @ 60% 175
*Set 3 – 4 reps @ 70% 195
*Set 4 – 2 reps @ 80% 215
*Set 5 – 2 reps @ 90% 250
Did “Nancy” since one of our classes only had one pereson…. 16:47 so it looks like I’ll need to be running more….
Accessory Strength – AM A. 3 rounds 8 each arm single arm Z-Press, 35# DB Rest 45 12 Viking Sloth Press, 35# bars w 5# plates on my side Rest 45 15 reverse snow angels, 2.5# plates Rest 2 mins B. 4 x 6 bamboo press, 15# trainers bar with 26# KBs on green bands C. 3 sets 1 min slow prowler push focusing on glute contraction, 220# Rest 2 mins PM Session Strength A. Worked up to 165# failed at 175# I just want to be strong again! B. Done at 165# C. 8 @ 145# 6 @ 170#… Read more »
Primary
A. Built to 212# for a pause! My old front squat max was 215#!
B. However, I could not do 212 for three after maxing the pause squat. Failed my third on my second set and lowered to 205#.
C. 140#, 171#, 200#, 230#, 256#
EMOM pretty sure I blacked out. Somehow the thrusters were the easiest round and I was able to complete the most of those. Had to stop hspu because I tweaked my neck. This was terrible but got it done (ish).
Strength done
Primary
A) 130kg
B) 130kg done
C) 90,110,125,145,160 kg
Conditioning
30 emom
Scaled to 15 rounds (hottest day in 35 years and died off fast, English blood)
Primary
A. 125kg
B. 125kg
C. 102.5/123/143/163/183kg
Conditioning
Scaled
15min of Rx BBJO, 8 Pull Ups, 6 Strict Ring Dips, 4 Front Squats 60kg
Rested 3min then:
Rx BBJO, 4 strict pull ups, 3 strict ring dips, 4 front squats 60kg
These types of workouts are a weakness for me, I know they are great for improvement so I pushed on how I could. Shoulder is getting worse, niggling on burpees and pulling on pull ups, going to take it easy and scale mostly to strict until can see my Physio next Tuesday.
Lets be smart buddy. If yo have no competitions coming up and your focus is on 2018 then now is the time to get your body healthy.
Still taking it easy on the back so threw together a hodgepodge of stuff: Strength: Yesterday’s 6 RM bench: 225 PR for that, most reps at 225, ever, sign me up for the combine! 2 sets x max reps at 90%(205): 9,7 Didn’t have decline bench so just did regular Conditioning: 30 min EMOM: Only 5 hspu instead of 6, building capacity, did 4 in a previous one No thrusters because of back, subbed 30 DU Still missed a handful of sections but can feel my aerobic and mental game improving. Accessory: Shoulder stuff from today: 5lb dumbbells Rows from… Read more »
Is your back feeling better?
Still very tight. Taking it easy because it’s a different type of sore/tense and also in a different low back spot that usual. No tingling or shooting pains down legs so pretty confident it’s just really sore or slightly strained low back muscle. Rehabbing appropriately.
Primary Strength: A. Built to 170# (same as my dead stop last week) B. 3×3 @ 170# (also same as last week) C. 8@140/6@165/4@190/2@220/2@250 – hard initial pull off the ground! Conditioning: 30 min EMOM Min 1 = rx Min 2 = 4 bbjo + 6 box hspu Min 3 = 4 bbjo + 4 thrusters @ 95# Strength Accessory: A. No yoke: did 2 sets of walking OH press with fat bar + 12kg KBs suspended from purple bands Made it 60 ft on set 1 Made it 115 ft on set 2 (after double wrapping bands) B. Good… Read more »
Strength
A. 335.
B. 335
C. 250,300,350,400,450
Conditioning
Mental fatigue hit me during the 7th round of thrusters. Took a minute rest. Regret taking that rest.
Additional run
280ish meters per round. Used caution with a right hamstring.
Lesson learned. You’re capable of more than you think!
1RM: 290. 265 was the last time we did this, I believe.
Did the front squats as prescribed although the 3rd on each round were GRINDY.
Deads:
235, 285, 330, 375, 420
Did 420 with a belt, rest rode that bitch raw and felt strong.
That’s all for today. Legs are ruined.
Yup this program definitely doesn’t have enough squatting volume 🙂
Nice work!
It’s the Bulgarians, man. Stealing my soul one set of 20 at a time.
Primary Strength:
A. Pause FS – 250
B. FS – 250
C. Deadlift – 200/245/285/325/365
Invictus Gymnastics
Session 1
A. 215
B. 215
C. Done off 305
Session 2
EMOM ✅
Mixed up minute 1 and 2 on the 7th round…that made things interesting trying to get back in the right order. Also made my times a bit slower, but mentally made me stronger. Ha
1-:18/:19/:19/:20/:20/:19:/:20/:22/:20/:22
2-:18/:17/:18/:18/:18/:18/:18/:21/:20/:20
3-:21/:20/:21/:20/:19/:20/:21/:20/:22/:21
Looks like it was too easy. I’ll try to do better next week.
? Caroline!!!!!
Well. Shit. ?
Primary strength
A)315 (pr, almost hit 325 which is my current 1rm)
B)doubles were rough, no chance at trips
C)235/285/335/375/415 stayed away from belt and felt great
Primary conditioning
I died. Round three things started getting too real. Round five had to cut back hspu. Thrusters at 155. Someone walked into the back after I was done and just put their arm around me. Didn’t say a word just pat me as I sat there. I feel like I just went through a bad break up. Can’t wait for Friday ????
Haha I had so much sweat on the ground and had to move several times it looked like I worked out with 6 different people lol
Almost like u had friends with u lol
Haha! That’s a good friend.
Primary Strength Session :
A. 275#
B. 275#
C. Up to 355#
Primary Conditioning Session :
A. Done but had to go 135# on the thrusters and finished 5 rounds then had to do 4 sHSPU for the rest. Burpees and C2B Rx. Today was rough.
Primary Strength:
A. 175
B. 175
C. 125/150/175/200/225
Primary Conditioning:
completed all bbjo every round, 5 C2B, 6 L-seated db presses 30lbs instead of HSPU, 4 thrusters @ 95
Strength Accessory:
A. Over head carry with two 35 lb kbs (no yoke)
B. 85
C.10 lb dbs
Solid work Rebecca!
Primary strength:
A. 1RM tempo front squat @ 140
B. Front squats @135(had to drop 5lb from the tempo one)
C. Deadlift @ 100/120/140/160/180
Primary conditioning:
Missed four rounds ☠️☠️☠️3 bbjo every round, 4c2b, 4 hspu negatives, 2 thrusters @85
Strength accessory:
A. OH barbell carry @85
B. Good mornings and reverse lunges done @55
C. Done with 2.5lb plates
Primary Strength
A. Worked up to 305
B. All three sets at 305
C. 230 x8, 275 x6, 320 x4, 365 x2, 410 x2
Legs are still trashed from Monday so I’m happy to get through all of this
Primary conditioning
Emom done
Solid work Diogo. You’ve earned that rest day!
Thanks coach!
Session two
Crossover symmetry and bulletproof hips
Yoke carry: 265/305
Subbed reverse hypers for good mornings
30 Dball to shoulder instead of deadlifts
Shoulder finishers
Mobility
Morning session:
Primary strength
A) 265
B) 265 surprised myself on these they felt pretty good
C) 210/250/295/335/375
Strength accessory:
A) No yoke so I did 70 oh carries with a 70lb kb
B) 95/115/135
C) 5lb db which hurt so good haha
Afternoon session:
Primary conditioning
Scaled the thrusters to 135 and the handstand push ups to 4, was able to make it 5 rounds and then scaled the burpee box jump overs to 2 each minute and kept everything else the same. Proud of my effort on this one it was really challenging but I stuck with it.
Solid mental push!
S1
Running option
S2
Pause Front Squat
365
3×3 @ 365
Deadlifts done.
EMOM done.
This was extremely hard for me today. Could have been the 100 degree weather but of all the minutes the thruster one was the hardest for me and had the most affect on me moving forward. Really pumped to do all my hspu unbroken. Everything else was unbroken.
Awesome work on those HSPU! The weather is a little crazy just now so make sure you’re staying hydrated!