Program Note – This week will look a bit different than most as it is a transition week between cycles. Next week some athletes will be testing for baseline data, and others will be hitting announced Granite Games workouts to prepare for that competition. Either way, we want you all physically and mentally rested and ready to hit it hard the week of September 4.
Primary Strength Session
A.
Build to today’s 5-RM Pause Low Bar Back Squat @ 33X1
Followed by. . .
Three sets of:
Low-Bar Pause Back Squats x 5 reps @ 33X1 (use 85-90% of todays 5-RM)
(perform these without shoes – feel your weight distribution and ensure engagement of your posterior chain)
Rest 2-3 minutes
B.
Two sets of:
Deadlift x Max Reps @ 75% of your 1-RM
immediately followed by…
Heavy Sandbag Carry x Max Distance
Please note weights used for both the deadlift and the sandbag carry.
C.
Complete as many rounds and reps as possible in 10 minutes of:
5 Sandbag Squats
50-Foot Sandbag Lunges
5 Sandbag Squats
50-Foot Sandbag Carry
Primary Conditioning Session
Five sets for max reps/calories:
60 Seconds of Wall Ball Shots (30/20 lbs)
60 Seconds of Muscle-Ups
60 Seconds of Sandbag to Shoulder (150/100 lbs)
60 Seconds of Assault Bike
60 Seconds Rest
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.
Three sets of:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest as needed
B.
Three sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
Running Endurance Option
Every minute, on the minute, for 6 minutes, complete:
100 Meter Sprint
Rest until the running clock reaches 10:00, and then…
Every minute, on the minute, for 4 minutes, complete:
150 Meter Sprint
Rest until the running clock reaches 18:00, and then…
Every minute, on the minute, for 2 minutes, complete:
200 Meter Sprint
Primary Strength
A) 225, 265, 295, 265
B) 375×17 first round, 12 second round. 150#DBall 20′ then 30′. Hamstrings wanted to shut me down on the carry,
A) 365 back offs 315,320,325
Deadlift 365 not touch n go 7,6 felt garbage
Conditioning 7 rounds
A. 5×5 zercher squats @ 135#
B. Sandbag Amrap w/ 60# sandbag (no drops) 7.5 or 8.5 rounds
C. Wbs:28/24/21/20/20
MU:4/3/3/33
Sandbag over shoulder 100#:6/6/5/5/5
Ass bike:17/17/17/17/20
PM Session
Conditioning
Wb 35lb 20/20/20/20/20
MU 7/7/7/7/5
Dball g2sh 150lb 5/5/5/5/5
AB 20/20/20/18/20
Strength Accessories
Split stance rdls @60kg
3×10 db shoulder press @20kg
A. 295
3 sets at 265
B. 365# deadlift (15/15 reps) 200lb sandbag for about 120ft #thpinal
C. 100# sandbag 6 rounds complete
Granite games workout
For time
15 ring muscle ups
15 sandbag cleans 150lbs
2:46
Session 1
A. Up to 185/done @165
B. 11/12 – 70#(distance unknown, around 200m)
Session 2
Running endurance. Definitely did this one wrong. Forgot about the rest…so essentially a 12 min EMOM ?
Primary Strength Session :
B. 305# DL Double Overhand No Belt 11/10 and 300ft Walk w/ 80# Bag both times
C. 4 Rounds + few feet of sandbag carry
Strength Accessory Option :
B. 40# Db x8 , 60sec hold , 40# x 6
Just doing what’s fun for me and my body’s thanking me for it ????
Still taking things easy due to the injury, which is killing me…but I am happy we’re in a deload week and want to be healthy for the new cycle. A. Built to 155# 3 sets @140# B. Deadlifts @ 195# (75% of recent training PR – not all time PR) 16 reps/12 reps Sandbag carry with 88# bag (two 44# bags strapped together with ring straps) 400ft/475ft C. 10 min AMRAP w/ 55# copper bag 7 rounds + 5 squats + 15ft lunges No conditioning Strength Accessory: A. Split stance Romanian deadlift: 85/95/105 B. DB shoulder press x 10 reps… Read more »
Is it smart still to deadlift with your back being injured?
Well…it is my upper back/shoulder and deadlifting didn’t seem to bother the injury. I was a little skeptical before warming up (as I’ve been with most movements) but I started very light and it felt good! PT said it’s just serious muscle tightnes and advised me to not go overhead with a barbell for a few days.
Got it! Get on a solid mobility protocol and I hope that some rest will reduce inflammation and you’ll be back to feeling good soon!
B.@ 235 12/13
Sb 100# 200m
Metcon
Wallball 25,26,16,24,26
MU (died after wb) 6,7,6,8,5
Used a 100# stone…sandbags are ginormous 6,5,6,5,5
AB whoa…legs were smoked
12,10,10,11,10
You don’t need your legs for the muscleups though?! ?
Haha! It’s not the legs…it’s heaving that 20# to a 10′ target. #shortpersonproblems ?
Primary strength:
A. 5 RM low bar tempo back squat @125
Three sets @115
B. Deads @ 155, 10reps/8reps
Sandbag @100, 160ft/180ft
C. 3+56 @60
Strength accessory:
A. Split stance romanian deads used 30lb dbs
B. Db shoulder presses @20
Front leaning rest on rings done
Landmines rows done
5 days post graduating and I feel way better physically and mentally already ?
Congrats on graduating dude! Life must be a little less stressful these days 🙂
Thank you and oh for sure!!
Primary Strength Session
A. 5-RM Pause Low Bar Back Squat @ 33X1 155#
3×5 Low-Bar Pause Back Squats @33×1 @88%
B. 2×11 sumo Deadlift @ 75%
Sandbag Carry @140# 2x 60meters
C. 3 Full Rounds. I have to admit i did it with a partner alternating.
Primary Conditioning Session
Five sets for max reps/calories:
60sec of Wall Ball Shots @20#
15/16/15/15/14
60esecMuscle-Ups 4/4/4/4/4
60sec Sandbag to Shoulder @100#
2/2/2/2/2
60sec Assault Bike 11/12/12/12/12
Strength Accessory Option
B. 10 DB Shoulder Press @ 2011
@25#
AM Session
Primary Strength
A. Pause low bar upto 120kg
Then 3×5 @90% done
B. Deadlifts @170kg x5 reps each set, haven’t deadlifted much since injury so took it easy
Then 60m carry each time with 65kg dball.
C. 5 + 5 squats with 50kg dball
A. 325
275
B. 410 DL 11/7 sandbag 150 I walk in a few circles it was hard ??
Conditioning w/ Elise
Wallball 22-20-20-18-20
MU 5-5-5-2-5 (I feel heavy but I’m taking care of this)
Sand bag clean 7-6-7-4-6
AB 16-14-16-15-16
Going to hit the running work Friday
S1
Did the running and the amrap with the sandbag
S2
Low Bar Back Squat
355 lbs. felt heavy today
3 x 5 @ 305
Deadlift max reps at 385
I hit 10 reps both sets. Used a 200 lbs sandbag and went 150 feet the first time and barely 100 feet on the second set.
Conditioning.
I had some company today so we took a spin on the movements and did a partner workout.
Row 2k
150 Wall Balls 30#
75 GHD Sit Ups
50 Muscle Ups
75 GHD Sit Ups
150 Wall Balls
Row 2k
200lb sandbag would have been spicy after those deads.
Looks like a fun partner workout!
Lol just picking the sandbag up was a challenge.
Oh 355 felt heavy today. Wowzers.
Lol. Don’t worry. I feel the same kind of heavy doing gymnastics too
A. Built to 165#. Then 140# for 85%
B. 17 then 15 deadlifts (215#) then 140# sandbag for 100’…that was tough.
C. I have large sandbags that are actually duffle bags so I couldn’t lunge with it. Used 100# for squats then 45# KB in each arm in front rack. Did 4 rounds.
Rested…then went and swam 400m in wetsuit!!! ??
Then did masters granit games wod. Did 3 rounds…like I said earlier…large sandbag and I’m hoping the smaller sandbag will be easier. MU UB.
You’ll definitely be prepared for all the sandbag work after doing so much of it this year!
Afternoon session.
5 rounds –
Wall balls 23/22/21/19/20
Muscle ups 8/7/6/6/6
Sandbag to shoulder 9/7/7/4/7
Assault bike 11/10/9/8/10
My 4th round there was a little mix up in the gym which cost some time in the sandbag and AB. This was spicy though!
Morning session: Primary strength A) worked to 255 then 3 sets at 215 stayed on the lighter side of the percentage for the 3 sets because I was really trying to focus on form and the tempo B) ouch haha 8/9 deadlifts at 315 and carries with the 150lb bag I forgot to measure out how far I went -_- but it was at least 150′ each time C) done with a 50ish lb bag and got 6 + 15′ of lunges Strength accessory: My hammies were shot at this point so no part a lol but I did part… Read more »
Tough but productive day of training! ?
Yes sir!
A. 335, 285/285/285
B. 345 x 10, 100ft
345 x 8, 75ft
All the time I had headed to Chicago till Sunday, be back at it Monday.
Have a fun trip!
Thanks
Strength
A. 295
265
B. 350: 11/10
150: 48’/48′
Could not breathe with the d-ball on my chest
C. 80# SB
4 rounds + 5 squats+ 50′ lunge
That’s the reason why we get you to bear hug it 🙂
Primary conditioning:
Wb: 22/22/22/22/22
MU: 10/8/8/8/8
150# D-ball: 4/4/3/2/3
AB: 21/20/20/20/21
Pretty pumped about this workout. MU felt easy
Consistent! Solid work!