Primary Session
Movement Primer
Every 6 minutes, for 12 minutes (2 sets) for times of:
20/15 Calories of Assault Bike or Bike Erg
10 Dumbbell Front Squats (35/25 lb DBs)
50-Foot Farmer’s Carry
50-Foot Double Dumbbell Overhead Carry
50-Foot Farmer’s Carry
50-Foot Double Dumbbell Overhead Carry
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
For max reps:
165/115 lb Push Press @ 13X1
Rest 60 seconds
165/115 lb Push Jerk
Rest 2 minutes
135/95 lb Push Press @ 13X1
Rest 60 seconds
135/95 lb Push Jerk
Rest 2 minutes
115/75 lb Push Press @ 13X1
Rest 60 seconds
115/75 lb Push Jerk
Rest 2 minutes
The tempo is essential – pause for 3 seconds in the bottom of your dip position before every rep. Terminate the set if you can no longer maintain the tempo. Following the tempo as prescribed, with a 3 second pause in the bottom and a 1 second pause at the top, should result in one rep every 5 seconds.
B.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
Strict Pull-Ups x Max Reps
Rest 90 seconds
Choose dumbbell weights that will allow you 12-15 strict presses, and aim for true maximal effort in number of repetitions you can achieve.
C.
Complete as many rounds and reps in 4 minutes of:
10 Deadlifts (185/125 lbs)
20 Pull-Ups
30 Double-Unders
Rest 2 minutes and repeat for a total of THREE sets starting with the deadlifts each set.
D.
Three rounds for quality of:
15 Right Plank Pulls
15 Left Plank Pulls
30 Flutter Kicks
Strength Accessory Option
A.
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1 – Weighted Strict Pull-Up x 4-5 reps @ 21X0
Station 2 – Tuck Front Lever Hold x 5.5.5.5.5 seconds
(rest 5 seconds between each 5 second hold)
Station 3 – L-Sit x 10.10.10 seconds
(rest 5 seconds between each 10 second hold)
B.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
immediately followed by…
Zottman Curls x 8-10 reps @ 3131
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds
Engine Accessory Option
Every 8 minutes, for 32 minutes (4 sets) for times of:
80/60 Calories of Assault Bike
Strongman Option
A.
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Overhead Sandbag Tosses (75/50 lbs)
When the running clock reaches 10:00…
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls*
immediately followed by…
100-Foot Harnessed Bear Crawl*
Rest 3 minutes
*This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.
B.
Ten rounds for time of:
20 Air Squats
200-Foot Sandbag or D-Ball Carry (150/100 lbs)
Movement Primer For breathing efficiency and movement quality: 30 Bar-Facing Burpees 50 Overhead Squats (20/15 kg) 1000 Meter Row Felt good to get back to the nose breathing pieces. Always liked these. A. Six sets of: Split Jerk x 6-8 reps* Rest as needed *Sets 1-2 @ 40% of 1-RM Split Jerk (3 second pause in dip, 3 second pause in receiving) *Sets 3-4 @ 50% of 1-RM Split Jerk (1 second pause in dip, 2 second pause in receiving) *Set 5-6 @ 60% of 1-RM Split Jerk (1 second pause in receiving) Went 115 / 135 / 165 ->… Read more »
Runs could be a touch faster but looks like a solid day! ??
A. 14/15, 14/18, 12/20…these were really hard for me. Like all of them lol
B. Put off until Thursday…my catch up accessory day. My arms were not feeling it today.
C. Holy grip. Ripped on my last round of pull ups so honestly I kinda gave up ?
3+5
3
2+15…if I didn’t rip I probably could’ve finished the pull ups but definitely no dubs. My arms were fried.
Huge pump day! Good to see you getting on the accessory work Thursdays ?
did the workout from december 2nd today. Primer: Done A: Build to 90% power clean and then every 2 minutes for 16 minutes power clean + front squat x 1.1.1. @ 75% clean 120 90 90 95 95 95 95 100 100 B: 30 seconds max reps power cleans followed by a 50 foot handstand walk. 60 sec rest for 4sets. 11 reps 4 minutes 11 reps 1.45 9 reps 2.00 8 reps 1.47 tried de 50 ft walk in the first round then scaled down in the following rounds. im going to start with the gymnastics program this weekend.… Read more »
Looks like a damn good day! How’s the first week of the new cycle going for you?
I like the cycle a lot. And i think this program is really going to help me improve on my weaknesses. The open starts in a few months and i really want to get some nice results there.
A.
10/10
9/10
10/10
B.
15/12/12
10/8/10
10/6/8
C.
2+14;2+8;1+33
D.Done
in the evening I did the gymnastic option from last week
???♂️
A 15/18
13/21
18/15
B done with 22,5kg dumbells
15 / 27/19
15/21/14
13/22/12
C
Those pull ups were hard after those strength sets.
3 + 16
3+7
3+ 4
D done
Awesome work getting into the 4th round! Pump session today!! ???
Nasal Breathing Done. Good.
A: “S2OH Bonanza”
115lbs: 17/18
95lbs: 20/18
75lbs: 22/25
B: Strict Press/Push Ups/Strict Pull Ups (Used 35lbs DBs)
14/30/8
12/9/8 (left pec got a little tight/tingly on this set)
12/14/9
At this point my arms were ready to fall off.
Conditioning:
2+56
2+20
2+4 (low back got tight on this set so slowed down a bit)
Core Work Done.
That shoulder pump!! ???
A.
8-7 Rep
10-10 Rep
12-14 Rep
B.
Done 17.5 kg
C.
( no grip, heavy shoulders)
2+30
2+15
2+10
In the afternoon Engine Accessory Option from yesterday.
Tomorrow rest