Primary Training Session
Mobility & Activation
Spend 5 minutes rolling out and then lets get moving!
Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang
x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
A.
Three rounds for times of:
400 Meter Run or 500 Meter Row
20 GHD Hip Extensions
20 Goblet Squats (24-32/16-24 kg)
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.
B.
For time:
60 Chest-to-Bar Pull-Ups
15 Front Squats (275/185 lbs – taken from the floor)
*Load should not exceed 85% of max clean
Time Cap = 6:00
Rest until the running clock reaches 10:00, and then…
For time:
40/30 Calorie Assault Bike
30 Toes-to-Bar
20 Shoulder to Overhead (185/125 lbs)
Time Cap = 6:00
Rest until the running clock reaches 20:00, and then…
Three rounds for time of:
3/2 Rope Climbs
60 Heavy Rope Double-Unders or 80 Double-Unders
For speed and efficiency:
30 Alternating Pistols
25 GHD Sit-Ups
20 Alternating Pistols
25 GHD Sit-Ups
10 Alternating Pistols
25 GHD Sit-Ups
Athlete Notes:
Today we have some fast and heavy testers. Notice that the workouts have a time cap in order to guarantee rest before the next part. So go hot, go heavy, test yourself. You will get the rest you need for the next part so be aggressive. Everyone is going to be breathing hard when it gets time to pick up the barbell, but you just have to make yourself go. As long as you can be in a safe, controlled position then get started.
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.
Strongman Option
Three sets of:
45 second Dead Hang from Pull-Up Bar
50-Meter Pinch-Grip Plate Carry
Max Strict Pull-Ups
Rest 90 seconds
Running Endurance Option
Four sets for times of:
Run 1600 Meters @ 5k PR pace
2 Minutes of Jogging at Active Recovery Pace
Refer to your notes from the week of November 16, 2020 for guidance.
Rowing Endurance Option
For time:
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
We are continuing our focus on strokes per minute again this week. Pay close attention to your power output and times for each segment and start to learn how you operate best for longer endurance efforts. Are you more efficient and effective with a slower stroke count and higher output, or with an increased stroke count? Which do you find easier to sustain? Use these sessions as learning opportunities and make note of your findings.
A done
B did 110kg 125 was too much after yesterday
Ctb 25/15/10/10
4:03
3:12
Bike 1:28
Ttb 22/8
S2o 10/6/4
5:56
80 double unders.
I found out my du’s are hard after rope climbs. I think because further in the rounds i start using my biceps while getting my feet higher on the rope. Should i focus on keeping my arms straight? Or do you have any suggestions to work on that?
Did 75GHD’s and called it a day
This week was heavy but enjoyed it! Thanks for that Tino💪🏽
Keep your arms relaxed and close to your body focusing on flicking and rotating at your wrist not your shoulder and elbow.
This should also help:
A.
10’10”
Row-Run-Row
B.
less weight. Tired from yesterday
1*
4’36”
60 pull-up 3’26”
20-15-14-11
15 Front Squat 100 kg ( 85%110 kg)
9-6
2*
6’00”
Cal Abike 2’22”
Ttbar 20-10
STO 7-8-5 ( 73 kg)
3*
6’44”
DU 14-28-42-80/80/24-80
C.
7’40”
60 Pistol
75 GHD
I was thinking that yesterday would have hit a lot of you guys hard! Be sure to dial in some extra recovery this weekend and start to focus on making sure you’re ready for the AGQ!
👍👍👍
Im going to do todays workout tommorow. Did yesterdays engine today: Every 5 minutes for 25 minutes -15 cal assault bike -9 burpees -15 cal assault bike -50 foot hsw Was done in around 3 to 3.5 minutes the first four rounds. I couldnt really track time because i had a bad set-up Last round was 4.45. I went to hard in round four and collapsed pretty on the last set of the assault bike. I was breathing but i had the feeling that the oxygen wasn’t reaching my lungs. Had to quit for 30 seconds and after that i… Read more »
LOVE that you are really pushing the pace and testing that redline. I think its important you learn how to pace but the only way to do that is to find out where that redline is and know how it feels so you can apply that learning to training going forward.
Have fun tomorrow, just make sure you don’t get to crazy and it effects Mondays training!