Primary Training Session
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Rotate through the following movements for 15 minutes:
50 Heavy Rope Double-Unders or 70 Double-Unders
50-Foot Handstand Walk
1 L-Seated Rope Climb
1 Rope Climb
We are not looking for a score. Your priority is to move through these movements smooth and efficiently. Use this time to improve skills and body awareness. These are things you can do often, but this is dedicated time today to improving the sometimes neglected skills.
B.
Four sets of:
Tempo Bench Press x 4-6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can; these should be performed at least 5% heavier than last week’s sets)
Rest 90 seconds
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control; go heavier than last week)
Rest 90 seconds
Followed by…
C.
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
20/15 kg Barbell Jumping Lunges x Max Reps in 2 Minutes
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes; simple goal…you MUST BEAT LAST WEEK’S SCORE)
D.
Three rounds for time of:
400 Meter Run
15 Bar-Facing Burpees
12 Deadlifts (205/145 lbs)
9 Hang Cleans (205/145 lbs)
6 Shoulder to Overhead (205/145 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.
Four sets of:
30-Second Chin-Over-Bar Hold
100-Foot Plate Pinch Walk (35/25 lbs)
20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 90 seconds
B.
For time:
200 Meter Sled Push
Simple rule…no stopping or walking. Load the sled light and commit to moving it without stopping. Goal is to beat your time on June 15, 2019.
Running Endurance Option
Warm-Up
10 minute Run @ 65-70% effort
Followed by. . .
Twelve sets of:
30 second Hill Sprint
Rest 2 minutes (walk down)
Hi Tino,
Unfortunately we don’t have a rope in our training location. Can you give us an appropriate substitution?
Regards
Quite a day of altering and going with what I had.
Not to mention feeling it from this week so made some adjustments on feeling as well.
3 sets:
Bench x 6 reps @225 for tempo
Walking lunges with Racked 65# dumbbells
Conditioning:
40 air squats
20 burpees
12 deadlifts (65lbs dumbbells)
9 hand cleans
6 shoulder to overhead.
Some sets of tempo ring dips to end the day.
great week!
Thank you!
Tough week for sure! Good job adjusting based on feel and access to equipment. Looks like you made the most out of your session!
Final cascade Classic Qualifier done, woohoo! Unfortunately, if I get an invite I realized I have to decline because I had my dates mixed up and am away at a wedding the day of the competition ??♀️?? 27-21-15-9-15-21-27 DB snatch DB squat 12:41 – good weakness workout for me nonetheless! A. Done Heavy rope 25’ sections for HSW No rope access, did 6 L-Sit strict pull-ups instead B. 85, 95, 105, 115 Used empty bar for lunges the whole time legs are dead C. 4 reps @ 115 46 jumping lunges Made up rowing endurance from yesterday 20:00 – 4,139… Read more »
??♂️???♂️
Oh well it was still a good marker to see where you are at in training. Nice work Holly!
Thanks Tino! Ready for a rest day and a new week ??
A. 4 rounds + dubs/hs walk/1 L-sir RX
B. Bench-185/195/205/215 (all 6 reps)
Lunges-135/145/155/165
(20 reps unbroken each weight)
C. 215×8/63 jumping lunges with empty bar
D. 23:41 Rx
SAO
A. Done, those chin over bar holds were tough
B. Done 1:20 w/empty sled
You made it through the week unscathed! Let’s keep it that way! ??
Morning
12km run
57 min (4:48/km pace)
4 hours later
Warm up done
A. done
B. Bench 100kg x 6-6-6-5
Lunges 70kg
C. 6 reps
61 reps (9 more)
Strength accessory
A. did 3 rounds
Hope your legs are a little less sore than last week 🙂
Strong finish to the week!
Warm up done
A. Done, P.S. Tino, the advice on holding the handles helped a lot today 🙂
B. Bench 185lbs, Walking lunge 95lbs
C. 11 Reps, skipped jumping lunges
D. 19:09, had to break up my hang cleans and did one squat clean LOL but my DL and S2O were all UB. I know I didn’t get the right stimulus but it was fun to move a heavy barbell today.
Uphill Sprints later today, MAYBE 😛
Good to see that helped! Another solid days work Bryan. You’ve been hitting it hard!!
A) done, subbed a :30 l sit and 10 pull-ups for the rope climbs – dropped into a gym up in Maine so I didn’t want to take up too much space
B) 215×2/225×2 for the lunges, 6 each set at 195 for the bench
C) 8 reps at 195, 77 jumping lunges
D) 16:40 on the air runner
Great week of work and that’s even when you’re out of town! ??
Three rounds, not for time, of: 50 Heavy Rope Double-Unders Freestanding Handstand Hold x 3 Attempts for max time 30 Second L-Sit Hold 25-Foot Handstand Walk 1st Time = 50 Drag Rope DU’s 2nd Time = 50 Rogue PRO Rope DUs 3rd Time = 50 Triple Unders HS Holds = I am not good at these HS Walk = Tried to walk in a square (forward – sideways – backward – sideways) – emphasis on tried lol. Three sets of: Tempo Bench Press x 8-10 reps @ 21X1 (slow and controlled descent, then pause for one second in the bottom… Read more »
Hows your body feeling after all the qualifiers?
Pretty good overall. I think with the almost 3 weeks I took off, and coming right back into the qualifier, I’m finally back to normal. The last 2 weeks I was really sore from th qualifiers and the he added volume but I feel like myself now.
Ye it’s been a hectic few weeks. Hopefully you’re back on track, healthy and able to hit it hard!
Primary
A) Complete
B) 185 / 135
C) 21 / 59
D) 17:26 @ 185#
D. 16:58 Rx
All rounds of DT done 11+1/8+1/6
SAO
Done with 150# bag
Good job on that 205lb. Barbell! I hope the rest periods and transitions were fast!
A.
Done
3 Round but 2’20”/30” heavy rope Du practice
B.
6 rep 80 kg
Walking 60 kg
C.
12 Rep 80 kg
Jumping lunge 62 Rep ( last week 50 rep)
D.
18’32” RX
Deadlift 11-1/H. P. C. 8-1/S. T. O. 6
11-1/4-4-1/6
11-1/4-4-1/6
Good job moving that barbell. Now to trust yourself more and push the pace! Solid finish to the week Michele!!
Hello team ,
I have a question about bench press :
It’s close grip bench press or regular grip ?
I have a doubt since 3 weeks ?
Thank you
Welcome Leo! Perform regular grip unless specified otherwise. Have fun!