Primary Training Session
A.
For time:
1600 Meter Run (on Assault Air Runner or TrueForm if possible)
60 Overhead Squats (135/95 lbs)
30 Burpee Box Jump Overs (24″/20″)
15 Muscle-Ups
Immediately followed by….
Establish a 3-RM Hang Squat Clean before the running clock reaches 20:00.
Post two scores:
1. Time to complete workout
2. Weight successfully lifted for 3-RM Hang Squat Clean
Rest until fully recovered, or preferably, perform the following 2-3 hours later…
B.
Complete 20 rounds for time of:
5 Pull-Ups
10 Push-Ups
15 Air Squats + Jump to Target
(touch a ring or pull-up bar 6″ above your standing reach)
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.
Rowing Endurance Option
Twelve sets for meters of:
60 seconds of Rowing
Rest 60 seconds
Set the monitor for intervals, and note meters achieved in each of the twelve intervals. Set an aggressive pace early, and try to hold within a 10-15 meters of your first score throughout the session.
Strongman Training Option
A.
Two sets, for max weight, of:
100-Foot Yoke Carry
Rest 3-4 minutes
B.
Two sets for max weight of:
75-Foot Reverse Sled Drags
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Sandbag Front Squats
5 Sandbag Overhead Presses
Use a lighter sandbag, one that you can use without putting down.
D.
Two sets for max weight of:
75-Foot Harnessed Sled Pulls
Rest 5 minutes
This is a strength session, not a conditioning session. Most of the weight should be on your hands as you bear-crawl your way forward with short, fast, choppy steps. Put the absolute most weight you can on the sled, move your feet fast and get it moving. Go heavy!
Rest 3 minutes, and then…
E.
Every minute, on the minute, for as long as possible…
120-Foot Sled Sprints
Your first sprint should take 10-12 seconds. The workout is over when you cannot finish your sprint in under 15 seconds.
B. Complete 20 rounds for time of: 20:38- I could have pushed more… the last time I did something like this in a vest my push ups went away so fast. 2×5 for all of them with a short rest in between. I think I could push this more. Did a good job of controlling my heart rate. Butterfly pull ups were getting better as I went on. 5 Pull-Ups 10 Push-Ups 15 Air Squats + Jump to Target- since i am asked not to jump for now, I just stood tall and touched a target above my head. D.… Read more »
A) 16:35 RX 3 rep hang clean at 300.
Will do part B and rowing later
Nice work dude. Those are some solid numbers today.
Thanks Tino. Getting excited. This felt like a past regionals workout so it was fun to get after it.
A.
1. 17:40 Moved slow and used jerk grip for OHS.
2. 225, Only 1 attempt
B.
17:30 With weight vest.
Added Work
400m Slow continuous sled drag.
Must have been spicy with the weight vest!
A14:25 1600 with 20 pound vest then hit 285 wish I had more time.. had much more on the tank for the clean
Solid work buddy!
A. 16:03 Rx 3RM @ 275# – not on trueform….what is a good pacing for the trueform? I know from 2014 Regionals that it is a slower mile than outside, what is a good pace/time for a 1600m on the trueform?
B. Did this with 20# vest 22:43Rx
Strongman Session
Yoke carries at 540#
People were 7.30 to around
8.20 min in 2015 at the regionals with 1 mile on trueform
I was 7.50 ish today on trueform
Also it is much more taxing to run on trueform than outside. Your legs gets smokes on those things. It changes the workouts so much haha
Guys we’re between 7-8 minutes today but Kristen was faster than Holden ? And also beat all the guys. Sub 16 🙂
A. 15:40 and 275 for triple.
Staff day this afternoon so will do the team workout we have planned in place of part B.
A. Finished around 18:40 Rx.
Only had time for 1 lift before time ran out. Wasn’t sure how fatigued I was so just put 185 on the bar just to get a score before time ran out. In hindsight Way too easy lol. Put 245 on and hit it pretty smoothly but it was after the time cap.
Got to take that chance!!
20 minute rest after part A
C.
Complete as many rounds and reps as possible in 5 minutes of: 45lbs I think 10+6- dropped the bag a couple of times… shoulders were done.
5 Sandbag Front Squats
5 Sandbag Overhead Presses- kept these strict and they were tough
B.
Two sets for max weight of:
75-Foot Reverse Sled Drags- 4X45LB Plates
Rest 2-3 minutes
A. 19:00
Hang clean: forgot to have weights ready ? Did 95 then ran and grabbed 25’s and did 145 but it was about 6 seconds too late
I guess I wasn’t awake still.
Rested about 40 minutes then,
B. 24:05
My legs slowed me down as always. Also I’m pretty sure I did 15 push-ups instead of 10 for the first few rounds… work weekends are hard…
Nice job still getting some good work in. Money in the bank!
A. For time: 2K row- would have rather run =P 60 Overhead Squats (135/95 lbs) 25/15/10/10- probably could have held on longer but wasn’t sure about my shoulders 30 Burpee Box Jump Overs (24″/20″) did box step ups still, still not allowed to jump or rebound 15 Muscle-Ups – 5/3/2/2/3 17:17- row and step ups made that slower than it should have been Immediately followed by…. Establish a 3-RM Hang Squat Clean before the running clock reaches 20:00. 165, did 185×2. Probably should have gone 175 or 180 but my 165 felt really good. Bar slipped right off my sweaty… Read more »
Solid session Karla! Have you been able to Run on a true Form?
No, due to my ankle injury I am not allowed to run or jump for a couple more weeks. I am in a boot every hour that I am not training right now… I ran on one a couple times last year but that is it.
Is the boot helping?