*Program Note – This is a transition week. Between now and March 30 we will deload and reinvigorate for the next cycle. We’ll do a little bit of fun testing on Friday and Saturday, and the new cycle will begin on April 2, 2018.
Primary Training Session
A.
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 40/30 Calories of Assault Bike
Station 2 – 60 Double Unders + 30 Wall Ball Shots (30/20 lbs)
Station 3 – Run 400 Meters
Station 4 – 25 Chest-to-Bar Pull-Ups + 20/15 Strict Handstand Push-Ups
B.
Four sets of:
100-Foot Heavy Sandbag Carry (Bear Hug)
Rest 2-3 minutes
100-Foot Farmer’s Carry
(as heavy as possible without stopping)
Rest 2-3 minutes
C.
Three sets of:
40 V-Ups
Rest 15 seconds
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed”
NO ADDITIONAL SESSIONS OR OPTIONS TODAY…REST UP!
Primary stuff done
Conditioning
40 cal: 1:35/2:01/2:16
60 du + 30 wb: 1:41/1:50/2:09
400m ski: 1:36/1:37/1:42
25 c2b + 20 shspu: 1:30/1:35/1:56
I’m going to rest tomorrow
A. Scaled cals to 25, the wallball reps to 15, 10 chest to bar, 8 strict pike hspu
B. Sandbag @100lb
Farmers carry w/ 53lb kettlebells
C. Abs done
A:
Not as enjoyable and I thought. Slightly scaled.
40 cal row.
60 du, 30wb @ 30lbs.
400m yog.
25 c2b (10-10-5), 15 shspu.
(On time for all except the last 15 shspu took me over the 3 min last mark.)
4x:
100lbs sandbag for 100ft.
100lbs farmers carry each arm.
I thought it was really fun ??♂️
You’re better than i am.
“More conditioned”
1. Conditioning done – I subbed 25 TTB for C2B + 20 SHSPU all sets UB
2. 150# bag & 100# DBs
3. Core work done
Session two
Power clean + 2 push jerks
225/240/255 clean felt easy jerks felt hard ?
Bike/hsw/legless
Got mixed up and started the second set at 8:00…had already cut out the Lsits at that point so just kept it consistent
5:55-6:05-6:05
My legless are getting better I guess…taught myself how to do the fireman slide so that was fun
Accessory stuff done
yeah all my jerks felt like 400lbs.
Glad I wasn’t the only one!
You’re fine!
I feel like you’re sending mixed signals here
No I’m pretty consistent
You’re fine.
Mine weren’t heavy I just felt like an asshole locking out
Sampson.
You’re fine
Emom done
Just got new assault bikes
No more air dyne for me holy shit game changer
Done and done
And I am still the slowest runner on earth hahaha got all reps each round though except for bike
You’re gonna have so much fun with those!! Game changer!
A. Done
B. 100# sandbag / 115# each arm farmer walks
C. Done
A. Done (After the first round I scaled to 15 C2B 10 HSPU)
B. Done 150lb bag (could have gone heavier but that is all we have)/ 100lb DBs
C. 2 Rounds
Need to invest in some heavier bags 🙂
Practiced qualifiers for a comp end of April. I will practice them once week to be ready.
A. Done
B. Done with 2 x 32kg kb in front ruck
2 x 48kg
C. Done 2 rounds run out of time.
You’re going to have so much fun with those sandbags!!
I’m sure I will. Just filled them up and the 200lb feels like itsi going to crush my soul ??
EMOM done, ran on the air runner
SB carry done with 190#, FC was 110# plus whatever the handles weigh
Ab circuit done
Session one
E2MOM 300m row:
57.9 36 s/m
58.8 37
58.5 37
59.4 36
58.9 37
59.2 36
59.0 37
58.8 38
59.0 36
58.7 38
59.2 38
59.4 38
Didn’t think I could maintain that after the first interval
Easy day! Now you need to try and do it until you fail or can’t do any more intervals 🙂
Maybe another day…I have to give a research presentation today that I haven’t finished ?
Run on true form