Primary Strength Session
A.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean from High Blocks x 1 rep @ 70-80%
(barbell should be at mid-thigh on starting)
C.
Two sets for max reps of:
2 Minutes of Cleans (225/155 lbs)
Rest 4 minutes
You may power or full clean these.
Primary Conditioning Session
A.
For time:
Row 500 Meters
30 Chest-to-Bar Pull-Ups
30 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
Row 500 Meters
B.
Two sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
C.
Four sets of:
100-Foot Suitcase Carry (2 sets each arm)
Rest 60 seconds
100-Foot Single-Arm Reverse Sled Drag
Rest 2-3 minutes
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
Three sets of:
Front-Racked Barbell Bulgarian Split Squats x 8 reps @ 30X1
Rest 45 seconds after each leg
L-Seated Legless Rope Climb x 1-2 reps
Rest 90 seconds
Assault Bike Conditioning Option
Every 10 minutes for 40 minutes (4 sets):
Assault Bike 100/70 Calories
Running Endurance Option
Four sets of:
60 second run
Rest 3 minutes
Followed by…
One set of 60 second sprint all out effort.
Track your distance covered
Strength
A. 250#
B. 170/180/190×8
C. 24/23. Holy crap.
Conditioning
A. 10:58….the thrusters got me mentally….
A) Worked up to 350
B) Kept sets between 250-280
C) 21/20 All power cleans
Conditioning:
A) 8:12 RX
Went UB first set of C2B/
10-8-6-6 on thrusters/
15-10-5 on second set C2B
Did some accessory work. Unfortunately wasn’t able to get to the Assault Bike conditioning
A. Worked up to 285lbs
B. 225 for all sets
C. 18/18 *all reps power clean
Conditioning
A. 9:34 rx
B. Done. Used 100lb db and 155lb on sled
Accessory
Strength
135lb split squat
1/1/2 L-sit legless rope climbs
Ran on an alter G again today for 15 minutes, worked at minute intervals at 10mph at 75-85% of my bwt. 20 minutes ankle rehab- they want an MRI next week to check for cartilage damage. A. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat 195, just couldn’t get 205 today B. Every 90 seconds, for 15 minutes (10 sets): Clean from High Blocks x 1 rep @ 70-80% 155×3, 165×4 failed on, 170- this weight felt sloppy C. Two sets for max reps of: dropped all 23/22 (should have had 23 on the last one but… Read more »
Solid day of work Karla. Looks like your knee and ankle are doing well! Keep adjusting accordingly and dialing in that rehab you’re going to be feeling great going into Regionals.
One session- I really want to do some accessory work, but Monday’s and Tuesday’s are work days. I might try and get up really early next week and at least hit some of it. Focusing on intensity on the primary work for now! Strength A. Up to 215 B. No blocks, so worked from the hang with a 2 sec pause at mid thigh. did each weight for 2 sets. 160/165/170/175/180 C. 15/18- mental battle today on this. 155 is a weight that gets in my head and I don’t cycle very well, because powers feel gross and but squat… Read more »
Some good learning today on the barbell cycling. Need to continue to build confidence with your knee and ankle but everything seems to be going great!
Awesome…I need it!
AM session
A. Dead stop up to 205, no pain!
B. 165-185
C. 24/22 all power
D. Every 10min x 4 sets
100 calorie Airdyne
Conditioning
A. 9:31- did dumbbell thrusters w/ 35s cause class was using all the barbells and also cause I suck at them
B. Skipped
C. 100# suitcase carry
90# one arm drag
Groin is about 80%, progress!
Awesome to see your groin is getting better! Oh and you’re not to bad at dumbbell thrusters. i wouldn’t give yourself such a hard time.
Haha okay, I’m less good at DB thrusters than Barbell 😉
Primary Strength
A. Built to 305#, attempted 325 got halfway up and failed =(
B. 230/245/255/260×7
C. 17 reps on both sets
Primary Conditioning
A. I love thrusters and C2Bs and this rocked me today…mental challenge 9:15Rx
B. Rows at 85#
Viking Press with bar
C. Suitcase Carry at 155#
Reverse sled idk heavy haha
Additional Strength
A. Bulgarian Split squats at 115#
2 Legless Lsits from seated
Additonal Running
4 sets of 400m Run
You need to come down and train with the boys soon Mack!
Yes I do! I’m working on it! Soon! I think y’all should come up to Montana and see some big sky country! Instead of sandbag carries we can wrestle some calves. Haha
Strength:
A – up to 300. (1RM is 315)
B – first time doing these. Worked up to 265. Think I had my blocks a little too high
C – 13/15. All powers
Conditioning:
A. 9:05. All c2b UB, thrusters – 10/10/5/5.
B. Done
C. Done
A. Hit 185#. 195# is all time max.
B. Stayed within percentages. Felt good.
C. 9/10; 9/11. Kinda surprised with this cause it’s heavy for me. They were squat cleans.
A. 11:48. Kinda tough getting back into hitting it hard after the Open but this workout helped.
B. Done
That workout was a fun one…well if you like CTB and Thrusters 🙂
Primary Conditioning
A. 9:12
B. Done
C. Done
A. Dead stop FS 190#
B. Clean from blocks 155×3, 165×3, 175×4
C. 2 min cleans @155
20/20
Conditioning
A. 10:03
Too much negativity running through my head today ?
B. DB row with 35#, sloth press with 45# bars
C. Suitcase carry w/72# KB
Sled drag with 70# then 95#
3 hour session again?!
Always. I try to move quickly. Sometimes it takes a while to get everything set up by myself.
Get out of your head Casey! Remember, your hard work is done, the pressure point is over (the Open) and now you can just go have fun. You achieved your goal!
Morning accessory session, doing the lifting tonight Every 10 minutes, for 30 minutes (3 sets): Modified a bit Ski 500 50-Foot Handstand Walk- all UB 20 GHD Sit-Ups-UB controlling breath but moving quickly 20 Alternating Pistols- to a 14″ box today- felt good on knee and ankle 3 Legless Rope Climbs- did three but only had one legit per round ? B. Two sets of: Single-Arm Dumbbell Rows x 6 reps each- 60lbs Rest as needed 1.5 Peg Board Climbs- didn’t make it all the way on the last ones Three sets of: Front-Racked Barbell Split Squats x 8 reps… Read more »
Strength
A. Finished at 345
B. 245 x 3, 264 x 4, 275 x 3
C. 17/18
Solid start to the day Connor!
Thanks, Tino!
Dead stop down to 235
Clean work done 165-210
Max cleans 20/20
Primary cond done RX 10:00
Consistent on the cleans!
Good day 2!
Damn setting that goal high at 10 mins!
Get it done Grant!!