Primary Strength Session
A.
Three sets of:
3″ Deficit Deadlift x 10 reps @ 55%
Rest 3 minutes
B.
Three sets of:
Single Arm Dumbbell Press x 10 reps
Rest as needed
C.
Three sets of:
Incline Dumbbell Tate Press x 12 reps
Incline Dumbbell Bench Press x 12 reps
Rest as needed
D.
Three sets of:
Back Squat x 10 reps @ 60-65%
Rest 2-3 minutes
Primary Conditioning Session
A.
Three rounds for time of:
15 Dumbbell Thrusters (50/35 lbs)
12 Toes-to-Bar
9 Burpees Over the Dumbbells
When the running clock reaches 8:00…
B.
For time:
100 Double-Unders
500 Meter Row
25 Strict Handstand Push-Ups to 4″/2″ Deficit
500 Meter Row
100 Double-Unders
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:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest 20-30 seconds
Banded March x 3 minutes
Rest 20-30 seconds
B.
One set of:
Banded Hamstring Curls x 100 Reps
Strict Gymnastics Volume Accumulation Option
Every minute, on the minute, for 10 minutes:
5-8 Strict Handstand Push Ups
Mixed-Modal Conditioning Option
Eight rounds of:
20/15 Calorie Assault Bike or Bike Erg
12 GHD Hip Extensions
20/15 Calorie Row or Ski-Erg
12 GHD Sit-Ups
20/15 Calorie Assault Runner or 200 meter Run
A. Deads at 175
B. Single arm 20/25/30
Tate (1st time with these) 15/20/20
Incline Bench 30/30/30
Back squat 175/185/190
Metcon: 5:44
7:53 du UB SHSPU 2” 15/10
Shoulders were toast!
Melissa came into town!
We did 10RNDS 1-1
10cal ab
25’ UB HSW
3 MU
like the workout Tuesday.
A. Deficit DL @ 275 B. DB Press: 50/55/55 C. Incline Tate Press+Bench Press: 25/30/35 D. Back Squats: 255/265/275 Primary Condo A. 5:34. Unbroken but rested too much during transitions. DB thrusters tax the core way more than BB B. 14:13 disappointed w/ myself not in the time but that I didn’t scale down the deficit. Should’ve did it at 2”. Took 7 minutes to complete the 25 reps at 4” Only positive bout dubs unbroken Mix Modal Conditioning: 27:57 did bike/row/runner. only had time for 5 rounds (life of a small business owner) SHSPU EMOM: 8/8/8/7/6/6/5/5/5/5 (will be doing… Read more »
Primary conditioning
6:31 read it wrong and took 8min break before the second 8:02 no deficit
Mixed modal
42:11 that was death for me
AM Session: Accessory
A/B Done. Gymnastics done x 5 reps
Mixed Conditioning done, about 45 min
PM Session
a- 215
B- 30
C- 15/30s
D- 185
Conditioning: 6:07, 15:30. Did first five at a deficit and took the plates away. I think the volume of HSPU got to me today
One session Thursday. Hell week in school and I’m perfectly happy shutting it down early before I fly to MN tomorrow
Deficit deadlifts: 205
Shoulder press: 55
Incline: 17.5
Shspu emom: done with 8 unbroken easily. Should have done a deficit
100 hamstring curls on cable machine
A. 275# standing on 25# plates
B. 50# db
C. 35# Tate press/50# db incline bench
D. 265#
Condo
A. 7:43
B. 9:22
A.170
B.35
C.20
D.165
Conditioning
5:26
11:13 (hspu were so tough after the thrusters)
Strength accessory done
Primary Strength
175#
25-30-35# each
20# tate/ 400# BP
180/185/195 Squat
Conditioning
5:34
19:31 (11:31) ** no deficit
Gymnastics EMOM x 10
2′ deficit Strict HSPU
3/3/3/3/3/2/2/2/1/2
strength accsessory:
100 banded curls (wow!!)
3x 20 reverse hypers (on GHD) 5# DB btwn feet
Primary strength
A. 175#
B. 20/35/35
C. 20/20/20
D. 135/140/145
Gymnastics
Did sets of 3 on strict HSPU
Mobility
ROMWOD
Hope your hands are recovered from “Murph” and “Bridges”!
10 rounds of 8 stric hspu ? ub
Nice work Emmanuel!
Primary strength session A. 240 lb B. 50/65/65 lb C. Tate 35 lb/ bench 50 lb D. 240 lb Primary conditioning session 5:46 11:58 (had to do the hspus on the dumbells so I could keep my wrist neutral) *my midline was so fadigued that hspus had to be done with singles and doubles. ** Du unbroken both times! (That’s a win for me) Strength accessory option A. Green band for the hypers, don’t have the equipment here. Blue band and 30 lb medball for the march. B. Double green band in series for the hamstring curls. Mixed-modal conditioning option… Read more »
all strength done
conditioning
6:30
11:30
felt trashed on the hspu werent strict did a couple strict then turned to kipping the bench press and tate press and the thrusters smashed my triceps , didnt feel as my day (is it normal to feel my conditioning off as i stopped training for 3 weeksbefore i began his cycle ? )
Keep working hard dude, this stuff is meant to be hard!
Session two
Mobility
Sotts press with empty barbell
Power clean and jerk double: 135/165/185/205/225/245/250/255/260/265
Weight felt fine but doubles got hard
Push jerk: 225/235/250
Primary conditioning: 6:54
30 ub
6 singles was using my back too much at the end
10-5-5
4 singles
10 ub
2 singles
*jerks felt snappy af today. Which is surprising considering how trashed I’ve felt the past week. Eating enough food must help ?
Yesterday’s Work
A. Sotts Press: 95/105/115/125
B. Power Clean & Jerk x 2 reps: Push Jerk for first 8 sets and built up to 275 then Split Jerk for last two up to 295
C. Push Jerk Triples: 225/240/255
Primary Conditioning: 7:17 Rx. All the pulling and overhead before gassed me, This should’ve been closer to 6:00 for me. C2Bs 30/15-5/10 – G2OH’s all singles
Aerobic/Gymnastics Option: 23:29 (sub 2:00 rounds) Very pleased to do all HSW Unbroken.
Hope everything is going well Jesse!
Doing good Hunter! Thanks for asking. Just waiting for this little guy to pop out
A) #175 def DL
B) #25/35/35 DB press
C) #15/20/20 DB tate and DB press
D) #165/170/175 squat
Conditioning
A) 6:23
B) 11:49
Total time 19:49 no deficit
Not much extra work done due to traveling these two weeks.
Still got in some great work Abby! Good work.
A) done ✅
B) done ✅
C) done ✅
D) done ✅
Primary conditioning:
5:51
8:36
Solid work on the conditioning. Let’s get you strong this off-season!
S1
Strength
A) 285
B) 50
C) Tate @ 35s / Bench @ 50s
D) 240
S2
Strict Gymnastics Volume
5 Rnds @ 8 and 5 Rnds @ 5
Mixed Modal Conditioning
52:07 ???
Bike/Row/Air Runner
Well done on the long grind.
Thanks, coach! Certainly was a grind. First day of language school today so by the end of this I was both physically and mentally drained
PS
A. 175#
B. 35# 10 each arm
C. 20# for both Tate and bench no rest
D. 3 x 10 @ 175#
PC
A. 6:16 – again I’m still not used to grips ugh so weird
B. Pretty sure I used like a 3” deficit I kept trying to do double unders like I was using a heavy rope it was so weird
13:11 🙁 my HSPU trashed me
Time to go study for my exam!
A+…nothing less will be acceptable. 🙂
I mean I ended up getting lost in Portland trying to find gas and didn’t have time to study sooooo it was definitely my exam that got dropped ?
S1 Mixed Model Work Bike Erg – Ski Erg – 200m Run This took 37:12 – awesome sweat this morning but I couldn’t help but think how the toes to bar would feel. S2 Deficit Deadlifts @ 295 Bro Session pressing done Back Squats @ 305 Conditioning 4:51 8:53 (no deficit) I was hoping for closer to 4 minutes. Burpees were slow as usual after anything. Even without the deficit the hspu took me quite some time. I’ve loved the start of this week. I feel great and really happy with some big wins for me in these last 3… Read more »
Solid work Drew! We’ll keep banging away at those handstand push-ups!
A. 160#–that deficit makes it tough
B. 35# on each shoulder
C. 15s/30s
D. 155 x 3 (60%)
conditioning B:
12:22. …not for time. I say that because i had to leash up my dog on the first run. then after i finished my second run my other dog got out loose. I wanted to do this conditioning cause i need work on DU but I haven’t really been doing conditioning.
Excellent multi-tasking Shely!