Primary Training Session
Mobility and Activation
Warm-Up for Hinging Movements
A.
Overhead Strict Press
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80-83%
*Set 5 – 5 reps @ 80-83%
*Set 6 – 5 reps @ 80-83%
*Set 7 – 5 reps @ 80-83%
Rest exactly 2 minutes between sets.
B.
Deadlift
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by. . .
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 3 reps @ 80-85%
C.
For time:
30 Muscle-Ups
D.
Complete rounds of 33, 27, 21, 15 and 9 reps for time of:
Toes-to-Bar
Overhead Squat (95/65 lbs)
When the running clock reaches 17:00…
E.
For time:
50 Strict Handstand Push-Ups
200-Foot Handstand Walk
F.
Every 4 minutes, for 12 minutes (3 sets):
60 second Front-Racked Wall Sit (24/16 kg)
12-15 Double Kettlebell Thruster
12-15 Double Kettlebell Deadlift
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.
Strict Gymnastics Accessory Option
A.
Every minute, on the minute, for 6 minutes for max reps:
30 seconds of Bar Muscle-Ups
B.
Three sets of:
False-Grip Strict Ring Pull-Ups to Sternum x 6-8 reps
Rest 60 seconds
False-Grip Ring to Sternum Hold x 30 seconds
Rest 60 seconds
Dead-Hang False-Grip Hold x 30 seconds
Rest 60 seconds
Running Endurance Option
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
Rowing Endurance Option
Four sets for times of:
Row 1700 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
Strict press @155
Deadlift @465
Mu – 4:55
Ohs/ttb – 12:43
Called it. Body said no more
Rest up and eat well Nicholas! Its been a tough 3 days!
A)5@75, 3@95, 1@115, 4×5@100
B)5@255, 3@285, 1@315, emom@ 285
C)4:31 Pr by :26! 10/4/3/3/4/3/3
D)10:26
E)9:36, hspu we’re down to 4’s by 30
F)done
Calling it there so I can be ready to go for wza qualifiers on Friday
Yeah! Awesome job on the 30 muscleups PR!!!
The final WZA workout looks like a fun one. Get after it in Friday!
PM Session: Deadlift *Set 1 – 5 reps @ 65-70% – 315 *Set 2 – 3 reps @ 75-80% – 365 *Set 3 – 1 rep @ 85-90% – 405 Rest 2-3 minutes Followed by. . . Every two minutes, for 12 minutes (6 sets): Deadlift x 5 reps @ 70-75% – 335 Feels good going from 90% back down to 75% – everything double overhand grip – no straps Three sets for times of: 40/30 Calorie Assault Bike 15 Toes-to-Bar 20 Wall Ball Shots (30/20 lbs) 15 Toes-to-Bar 20 Wall Ball Shots (30/20 lbs) Rest 2 minutes 1 –… Read more »
Good to see your legs are feeling strong now to trust them and push those transitions!
Still a day behind from traveling on Monday but here is yesterday’s work:
Front squats
3×255, 2×275, 2×295, 310, 325
1 + 2 @ 325
Cleans:
Emom done at 315, no misses ??
Conditioning:
1.
3:50 (18/12)
2.
3:42 (20/10)
3.
3:50 (10/10/10)
Had to send it on the last bike to go sub 4
You can go unbroken on those thrusters and push press 🙂
Was worried my bike might suffer if I did
A. 52.5-65-75-73-73-73-73kg
B. 140-160-180kg
160-160-170-170-170kg
C. 5:46
D. 12:10
E. 11:55
F. Done
40 x strict pull ups, shoulders are definitely feeling it
? that pump
Pts.
A. Set1 @ 40kg
Set 2 @ 48kg
Set 3 @ 55kg
Set 4-7 @ 53kg
B. Set 1 @ 115kg
Set 2 @ 130kg
Set 3 @ 150kg
5 sets 3 reps @ 130kg
C. 5:58
D. Skipped short on time (mums birthday)
F. Done with 20kg dbs
I hope your Mum has a great Birthday!!
Redid the DT qualifer on Monday – did better, but definitely feels like it took a toll on my CNS. Pretty much just took yesterday off, and kept it lighter today.
A) 125/145/165/157 (+2 from last week)
B) 305/345/385, triples at 355
Didn’t have a metcon in the tank so just got some touches in on some things that haven’t come up in the qualifier yet – rowing, burpees over the rower and some ring mu. Finished with 20 mins of :30 on/ :30 off on the bike to get some blood flowing.
That workout seemed to wreck people! You have to go deep into your CNS especially if you’re getting to the 205 bar. Final week! I think thrusters and burpees along with a max lift!
Let’s hope for rowing and no max lift 🙂
A. 115×5/142×3/162
4×5 @ 152#
B. 315×5/365×3/405
5×3 @ 365#
C. 6:34 mu were 9/4/3/3/3/3/2/2/1
This is a PR for me. My ring mu have been getting better over the past year.
D. 14:44
T2b: 20/7/6-14/7/6-11/7/3-11/4-9
OHS: 24/9-21/6-21-15-9
E. 10:24, hspu were 4:29 & 6×30’ hs walk + 20’ on the last one
F. Done 35# kbs on wall sits, 53# kbs for thrusters & deadlifts 3×15 on both
Great work on the 30 Muscle-Ups PR!!
AM Session: Every minute, on the minute, for 12 minutes: Clean + Front Squat @ 75-80% – 225 Overhead Strict Press *Set 1 – 5 reps @ 60% – 115 *Set 2 – 3 reps @ 75% – 135 *Set 3 – 1 rep @ 85% – 155 *Set 4 – 7 reps @ 75-77% – 140 *Set 5 – 7 reps @ 75-77% – 140 *Set 6 – 7 reps @ 75-77% – 140 *Set 7 – 7 reps @ 75-77% – 140 Rest exactly 2 minutes between sets. Up 5 lbs from last week Knew I wasnt going… Read more »
Grip workouts! Your favourite! Solid start to the day!
A.
46-58-66-64-64-64-64 kg
B.
145-165-190-175-175-175-175-175 kg
C.
30 Mu 4:33(10-5-4-3-4-3-1)
D.
12:30
E.
12:04
10-10-5-5-5-5-5-1-4
6 set 10 m
F.
Done
Was this a PR for 30 muscle-ups??
My PR 3;52