Primary Strength Session
A.
Build to today’s 3-RM Pause Low Bar Back Squat @ 33X1
Perform these barefoot, and with a wide stance. Sit back to create tension through your posterior chain and adductors, and stay on tension for a 3 second pause before standing it up.
B.
Every 3 minutes, for 6 minutes (2 sets):
Stiff-Legged Deadlift to 2″ Deficit x 12 reps @ 20X1
These should be light and controlled – keep working on internal torque to activate the hamstrings. Stand on a 2″ platform (plates can work), and allow only a soft bend in your knees. If you lack the required mobility to do this drill, remove the deficit, or even elevate the weight, but the idea is to start the pull closer to the end range of your hamstring mobility. Grip the platform with your toes and think about creating some internal torque as you separate the barbell from the floor. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.
C.
Three sets of:
Landmine Row x 8 reps @ 2111
Rest 30-45 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed
Primary Conditioning Session
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 10 Chest-to-Bar Pull-Ups + 4 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 8 Thrusters (115/75 lbs) + 4 Burpee Box Jump-Overs
Minute 3 – 6 Strict Handstand Push-Ups + 4 Burpee Box Jump-Overs
Immediately followed by…
Three rounds for time of:
10 Chest-to-Bar Pull-Ups
8 Thrusters (115/75 lbs)
6 Strict Handstand Push-Ups
12 Burpee Box Jump-Overs (24″/20″)
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
A.
Three sets of:
Decline Dumbbell Bench Press x 8 reps @ 21X1
Rest 30 seconds
Stationary Dips x Max Reps @ 1111
Rest 3 minutes
B.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Running Endurance Option
Three sets of:
300 meter sprint
Rest 2 minutes
250 meter sprint
Rest 2 minutes
200 meter sprint
Rest 2 minutes
150 meter sprint
Rest 2 minutes
21 min EMOM
1: Rx
2: Rx
3: 4-3-3-3-0-0-3
Shoulders were burning and got light headed
Conditioning
EMOM done, but skipped the 3 Rounds. Both for lack of time and my body needing a rest.
1) :24/:22/:21/:22/:22/:21/:24
2) :25/:25/:26/:28/:27/:29/:39
3) :19/:16/:18/:17/:19/:22/:29
PM Session Was just told I have a labrum tear in my left hip so no oly/squating etc for 8 weeks while I try and do some PT, would like to avoid surgery. 150# Atlas stone carries, 50ft increments, accumulating 400ft total (took stone from high blocks to avoid hip ROM) Primary Conditioning Done. Subbed the 4 bbjo for 4 regular pushups and subbed the thrusters with 8 strict press 95# (all unbroken) Strength Accessory Option A. Done 65# dbs B Done 10# dbs (that light weight was enough to feel shoulder activation but let me know if im right… Read more »
Primary strength:
A. 3RM tempo Low bar backsquat @135
B. Stiff legged deads w/ deficit @105
C. Landmines done and did pull throughs with green &blue bands
Primary conditioning:
Emom done with 5c2b, 8 thrusters @55, 3 hspu, 2 bbjo
7:39 for the 3 rounds (I did 5c2b/8thrusters/3hspu/6bbjo per round)
A. 3RM pause low bar back squat: 190#
B. Stiff legged deficit deadlift: 105/120
C. Landmine rows: 35# barbell + 30#
Reverse hyper: 120#
21 min EMOM: done
*scaled SHSPU to box hspu
*had to cut-down on reps on set 6&7 because I was getting nearly overlapped by set 5:
8c2b+4bbjo/6thrusters+4bbjo/4box hspu+4bbjo
Rested 1 min, and then 3Rounds for time:
10:02
subbed in box hspu, the rest was RX
Strength Accessory:
A. Decline DB bench w/ 35# DBs
Stationary dips: 18/14/15
B. Raises and holds done w/ 2.5# plates
Primary Strength Session
A. 3-RM Pause Low Bar Back Squat
165#
C.✅
Primary Conditioning Session
✅ all 21min
Three rounds for time of:
9:05
Strength Accessory Option
A. ✅
Decline DB Bench Press @30#
Stationary Dips x Max Reps
15/15/15
Great work on the EMOM Lea!
One big session from today
A. 3rm Pause squat 33×1
Worked up to 315
B. 245lbs
C. Done
Strength accessory work
A. 3 sets
1-1-2 bench press x8 (60lbs)
Single arm db row x8-10 (70lbs)
B. 2 sets
Single arm sled pull 100ft (each) 205lbs
8 single leg hip thrusts
C. 3 sets
100ft harnessed sled pulls (all the weight) not sure how much it was but it almost made me cry. Haha
D. Finisher
Shoulder complex (db lat raise/hold)
400m sandbag carry
Rope climb work
4 legless rope climbs from seated
4 legless rope climbs
4 rope climbs
4:54
AM Session
Strength
A. Upto 130kg
B. 70/80kg
C. Done
Conditioning
Emom Done rxd
3 RFT: 12:24 rxd
I haven’t been so messed up from a workout for while!!
You’re welcome?
Hahaha yep thanks!
Primary strength:
A) 350
B) 295 and 305
C) 250 (4 plates and a 25 plus bar) and two thick bands for pull through.
Strength accessory:
Done- had only 50s so did max rep decline at tempo (21,22,23 reps) and 14,13,15dips after.
Shoulder death done at 15#
Primary Conditioning:
Done UB
3 RFT: 8:28 Rx
I was trying to push harder but the feels like temperature was 110 and my biceps started to give out on the C2B.
Stay safe in the heat Kidd!
I may workout closer to the fan next time haha.
Primary strength
A)345(up 10#)
B)205
C)done
Did some strongman to stay off shoulder.
Did Low Bar at Lunch.
Made up Monday’s Backsquats after work.
3 @ 265lbs.
2 @ 300lbs.
1 @ 315lbs.
1 @ 335lbs.
1 @ 350lbs.
1 @ 360lbs
No fails.
Didn’t read the max effort part right. Did this off 80% (305lbs) instead of 85%. Still got 17 reps and I felt every one of them.
Stiff Deficit Deads: Both sets at 225lbs w/ straps.
3x:
1-1-2 DB Bench x 8 w/55lbs
Rest 90
Tempo DB Row x 8 w/55lbs
Rest 90
Stationary Dips x 10
Rest 3 min
Primary Strength Session :
A. 325#
B. Skipped. Hamstrings are fried from monday’s strength accessory ??
C. Rows @70#
Primary Conditioning Session :
A. Done w/ Bar facing burpees because I still can’t do box jump overs. Made it though 3 Rounds RX then had to scale it to 5 Thrusters and 4 sHSPU in order to make the minute. All C2B sets unbroken.
3 Rounds for time – 12:38 Rx
Strength Accessory Option :
A. Decline DB Bench @ 70#’s
B. Done w/ 8#’s
Nice work Alec!
Strength
A. 365
B. 225
C.Done
Conditioning
Done. 8 strict pull ups instead of kipping c2b. First time doing BBJO in over a month. Shoulder has improved.
9:57. Sandbagged first 12 BBJO. Everything else was smooth.
Additional Running
Done.
Session 3: strength- test your might!
I deviate from the strength portion of the programming for now to help my ankle out.
8×5 front squat with 2 second pause in the bottom. 155-155-155-175-175-175-185-185
6×8 deadlifts at 275 with 1:45 rest between sets. Internally torqued.
3 sets of reverse hyper + reverse snow anglex20
Is that you following Siggi’s program again?
No sir, I think it’s better that I get light weight volume in with really solid form before moving back on to yalls squat program
Conditioning:
EMOM done.
3RFT: 7:54
All UB. First set of 12 was a little slow but I actually had negative splits on the for time portion. Solid bell curve of a workout. Super humid here in Mpls. A good, hot, sweaty mess! ?
Whats a “solid bell curve”?!
Ahhhhh ok I understand! So basically the top of the curve was around the 20 minute mark…:)
Yes! Exactly. But by 24:00 I put the pedal down and finished the last two rounds in 3:54.
What part of Mpls are you in? We live in the same city
Downtown!
S1
Rowing from Monday.
S2
3-RM Tempo Back Squat
405
Stiff Leg Deadlift
225
I really like these. Focusing on that internal torque makes a huge difference for me.
EMOM done.
Rounds 4-7. I only was able to get 4 hspu.
3 rounds
10:21
A. Worked up to 385, my legs were pretty sore.
B. 185
C. Completed
EMOM=30:03, awful
I’ll assume you misspelled “amazing” when you wrote “awful.”
Hahaha, dang spell check.
A. Low bar back squat: 240#…which is my max on normal back squat. No idea what to expect with this but I’m happy with it.
Weakness wednesday…
10 Rounds for time:
3 squat cleans (155#)
12 Wall Ball (20#/10′)
This was tough for me but overall I feel stronger and thats the goal.
Session 1:
Primary Strength (Today)
A. 3RM Pause Low Bar BS – 275
B. Stiff Legged Deadlift – 135/185/185
C1. Landmine Rows – 55/70/95
C2. Banded Pull Throughs – Green Band
Primary Strength (Tuesday)
C. FS + Jerk – 185 (shoulder recovering)
D. 1RM DB Z-Press – 60 > 60×2/50×4/45×6/40×8/30×10
Session 2: this afternoon
Primary Strength
A) 335. Kept the weight lower today for low back.
B) 195, 245.
C) 55#’s on 45#bar across on landmine rows. 150 on reverse hyper
Primary Conditioning
10 C2B
6 Thrusters
5 Strict HSPU
3 Burpees box jump overs each round.
Did the EMOM for 30 minutes instead of 21:-/
went through 5 rounds then took every 4th minute off after that.
Strength Accssory
50,60,60 DB Bench Press.
10,9,6 on dips. Broasted.
Delt stuff at 8# db’s.
Is your back getting better?
Did not feel good on muscle ups yesterday, but felt nothing and the chest to bars today. I’d say it is progress