Primary Strength Session
A.
Build to today’s 3-RM Pause Low Bar Back Squat @ 33X1
Perform these barefoot, and with a wide stance. Sit back to create tension through your posterior chain and adductors, and stay on tension for a 3 second pause before standing it up.
B.
Eight sets of:
Banded Conventional Deadlift x 2 reps @50% Bar Weight + 25% Band Tension
Rest 45-60 seconds
Be as explosive as possible during the concentric phase. Squeeze and contract your glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground. Let the barbell come to a dead stop before you lift the second rep.
Primary Conditioning Session
Eight rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Deadlifts (275/185 lbs)
30 Double-Unders
Immediately followed by…
Eight rounds of:
3 Burpee Box Jump-Overs (24″/20″)
3 Ring Muscle-Ups
6 Strict Handstand Push-Ups
Immediately followed by…
Eight rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Toes to Bar
12 Wall Ball Shots (30/20 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
Four sets of:
100-Foot Sled Push
10 Sandbag Squats
100-Foot Sled Push
Rest 3 minutes
The sled and sandbag should be heavy! You should need every bit of the three minutes to feel like you’re ready to go again.
Running Endurance Option
Two sets of:
500 Meter Run
400 Meter Run
300 Meter Run
200 Meter Run
100 Meter Run
Rest 60 seconds after each interval, and 2 minutes after you complete a set.
A.
First time, worked up to 260lbs
B.
Done with 265lbs on the barbell and green band
Primary Conditioning Session
Didn’t track the time per round. Finished in 44:05. Did everything RX accept did a combo or strict and kipping HSPU. Did everything unbroken and took rest in the transitions. Still need to improve HSPU but they are still getting better as I focus on them.
I’m posting this here even though I did Wednesday’s workout on Thursday. Feeling a little more in tune with my body after 3 days of training. Primary strength: A. 3 RM pause low bar back squat up to 177lbs (the equivalent of it in kilos) I am carrying a conversion chart with me at all times now! I am happy about this, since my 3RM without pause was 190 lbs. B. 155 lbs on bar and thick green bar for all sets Conditioning. 32:04 (9:21/ 11 something/ 11 something) all RX, except for the following two modifications: i did only… Read more »
AM
Strength
A. Up to 195#
B. Done with red + green band (70# tension) and 140# on the bar
Strength Accessory
Dogsled with 110#
First round used 150#ish sandbag and then switched to 95# stone for last three rounds
PM
Conditioning
Done as a partner workout for Mitch’s last day ? Got to four rounds of the last part and then had to stop because a lady was at the gym so I could look at her car to buy.
Each partner does 8 rounds but switch in between rounds
The question is, who won?!
Strength:
A: 305, tough on the back so didn’t push it
Conditioning:
Struggle bus today, from going between gyms and moving equipment to find space, took forever to set up. Did 6 s2oh at 135 instead of DL. Scaled 2nd and 3rd sets to 6 and 4 rounds respectively. Ran out of gas after first round of t2b/wb fun. Also didn’t have a 30lb so did 20lb to a 12 ft target.
11:06/13:38/9:51
Went UB on everything which was nice but still was slow overall. Glad to have done it though.
What gym have you moved to?
I didn’t change gyms, we have two locations, one being mostly oly lifting oriented hence why they were lacking some of the equipment. I regularly have to split my sessions between our two locations because of space/equipment constraints.
Primary Strength Session :
A. 308# (Legs are fried from yesterday)
B. 225# + Green Band
Primary Conditioning Session :
8:54 (245# DL) / 14:01 Rx (UB MU but sHSPU were 2 Sets after 2 Rounds / 16:03 Rx (UB T2B & WB’s were so hard at 30# after those sHSPU ?)
215 low bar. Legs are sore!
Deadlifts at 195 with 2 red bands on each side
24 rounds of death: 32:40
Oh hey! Where have you been?!
Oh hi!
Still be doing most of the workouts, but was running a lot to train for that tough mudder X and been dealing with a shoulder issue. I’m back to almost 100% now tho!
Are you becoming an endurance athlete?! ?
I’m trying! Haha I won my heat and I got 7th out of 40 girls in the final. It’ll be on CBS Sports August 27th and Sept 3rd!
Session 1:
285lbs Low Bar Tempo Weirdness.
Session 2:
8 x 2 of Banded Deads @ 245lbs w/ green band around the bar.
Did Metcon 1 & 2, skipped the 3rd because I was ruined at that point.
Metcon 1: 10:38
Metcon 2: Around 13 something. Just crashed hard. I’m usually pretty good at Strict HSPU and I felt reaaaaally heavy and did the first 5 rounds Strict, then was forced to switch to 3 strict/3 kip.
Glad I got a Metcon in but gah damn, that did nothing for my ego.
Good call in the conditioning. Solid push on the first two
Strength
A. 345.
B. 250 w/ purple band
Conditioning
After the first 8 rounds, burpees started to flare up my right shoulder. Changed to 30″ box jump overs. Last 8 rounds consisted of six 30″ box jump overs, 12 bear hug sand bag squats, and 12 GHD situps.
Burpees seem to be the culprit to my right shoulder inflammation. Will back off of them for short time.
Look after that shoulder and continue to adjust accordingly
Sesh 2 day behind
Could feel tension in my pec which I haven’t experienced in a while…I heard pec tears were a thing so I didn’t think BMU were a good idea
Make up a fun stack ?
Run 1000m
25 back squat at 275
Run 1000m
25 backsquat 275
haha yup they’re definitely a real thing! Look after yourself!
Primary Strength Session
A. 3RM Pause Low Bar Back Squat @ 33X1 185#
B. ✅ 8×2 Banded Conventional Deadlift @50% Bar Weight + 25% Band Tension
Strength Accessory Option
✅ sled +90# and raind and sand ?
Sandbag @65#
Did the accessory strength part A. From monday.
One arme bb press @30#
Ring rows 4/7/5 (i was super sored from monday’s gymnastic. )
Rain and sand, yuck!!
A. Worked up to 255lbs, very happy with this as my last pr on backsquats was at 275lbs
B. Gym didn’t have bands, so I did 75% of 1rm and focused on exploding through the movement.
PRIMARY CONDITIONING
12min 17sec
10min 26sec
10min flat
Solid day Zach! Great work on the low bar squat!
AM Session
Primary Strength
A. Tempo low bar BS @120kg
B. Banded deadlifts done @%
Conditioning
34:52 rxd *35lb dball for WB, I need to acquire a new 30lb ball ASAP!!
35lb. is good, it just means 20lb. must feel like 14lb. 🙂
Haha hope so!! should I just keep using the 35lb?
If you feel it’s beneficial then yes but it’s just harder to draw comparisons in times
Running on ski erg because I wanted to mobilize at gym
1:44.6
1:24.7
1:06.0
41.7
20.2
1:54.8
1:35.0
1:12.9
48.0
23.8
Primary Strength
A. Low Back BS – 330 (think it’s a PR since my regular back squat is 365)
B. Banded Conventional Deadlift – 205 + Green Band
Primary Conditioning
Probably should’ve scaled these since I didn’t finish any in the 15min time cap I set. Also, the 3rd movement in every triplet was a movement I need to improve upon greatly
1. 6+9 (low sets on DUs, some between 4-8)
2. 5+6 (all RMU unbroken, got stuck on SHSPU in 5th round)
3. 4+7 (all T2B unbroken)
Looking strong Ashton, now you just need to sort your schedule so your nor training for 3 hours…:)
Yea. I think I can get a lot more productivity with some rest built in. 2-3 hour minimum.
No squats for me.
B. 235 + green band.
Conditioning
1. 0:00 – 6:59
2. 6:59 – 14:36
3. 14:36 – 26:46
Good quick day for me!
Thats a solid time dude! Great work!
Thanks man! Wednesday felt good!
Primary Conditioning :
10:24
13:15
Then did the last 8 rounds with a partner 4 & 4 because we started overheating pretty bad.
Didn’t check time. But this was miserable the whole entire time. Fuck
Stay safe in the heat dude. Today was a sweaty one for sure!
Will do! We were both crouching in front of the fan after the second part and it felt like a oven
A. 5×5 back squat 50% at tempo 32×1 w/ some tips mike showed me to help brace my core
Conditioning
8:17 w/ 70# russian kbs for deadlifts
15:14 RX, arm pump is real
14:18 RX all T2B unbroken, ball slipped out of my hand a few times
im going to blame going to the Bruno mars concert last night and lack of sleep on my ability to move today
Only hit the conditioning piece
32:11
The second 8 rounds was the worst where I needed some recovery to hit the movements. But got all the hspu unbroken which I’m happy with.
And the last 8 rounds I was moving like a turtle. But it just felt like a lack of energy. Honestly I’ve felt the same on 30 minute EMOM in the last month. I’m hoping I just need to build my endurance for these longer ones.
To much dancing last night!
Primary strength
A. Worked up to 295lbs
B. 255 + 1 1/2 band tension
Strength accessory
Kicked me right in the ass. This was absolutely miserable and I loved it. Haha I used 220lbs+my prowler and 150lb d-ball for the squats.
Morning session: Primary conditioning Called myself at 40 min because the class was about to start. Finished 4 rounds into the 3rd part. Really tried to hold a good pace from the beginning but I started to fall off in the second part. The handstand push ups took me a while. The good news is is that I felt like I got a second wind in the 3 part and was moving really well with very short rests. I probably would’ve finished the whole thing in about 45 mins. I did my best and had really good effort so I’m… Read more »
Thats a solid day dude. Make sure you replenish with some good food and stay hydrated after that 45 minute piece.
Thanks Tino, and yes I am doing that right now as I type this haha