Primary Strength Session
A.
Perform the following at 75-80% effort:
800 Meter Run
50/40 Calories of Assault Bike
800 Meter Run
B.
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
We want to see good, clean mechanics. You are allowed only minimal postural deviation – no hitching or excessive struggle on your ascent.
Primary Conditioning Session
Every 5 minutes, for 30 minutes (6 sets) for times:
30/20 Calories of Assault Bike
20 Shoulder to Overhead (135/95 lbs)
10 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:
Glute-Ham Raises x 8 reps @ 3011
Rest 10-15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed
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
Two sets of:
30 second sprint
90 seconds rest
Followed by…
Two sets of:
45 second sprint
90 seconds rest
Two sets of:
60 second sprints
90 seconds rest
Primary:
A) 11:45
B) Heaviest was #425, which was easy but all my back could handle for today.
Conditioning:
I modified to 10 bar facing burpees but each set was 3:28/3:30/3:50/4:10/4:10/4:00
Strength Accessory:
Done
Bad sleep and food day
A) row instead of run, done
B) 100,115,130,150,157.5,165,177.5 (2.5 kg PR), 180 fail
C) scaled to 5 rounds (holy moley)
No accessory session today
Primary Conditioning Session
4:30/ 4:35 / 4:41 / 4:40 / 4:50
Session 1
A. Done 15 something
B. Up to 275, failed 95% like it was my job.
Session 2
Conditioning
4+43
Strength accessory
B. 5#
C. 5#
Sick today…almost didn’t workout, but I needed the stress release. Full recovery mode tomorrow.
Look after yourself Caroline. I hope you feel better today.
Primary Strength:
A. 16:49
*both 800m runs on the Curve, 40 cals on the StairMaster AirFit bike
B. Based off my most current training 1RM, not all time 1RM
8@145/6@170/4@195/2@220/1@235/1@250
Also did sets 7&8 @ 250# – was a struggle, but not excessive.
Primary Conditioning:
3:58/3:58/4:13/4:18/4:36/4:51 — yowza!
*20 cals on StairMaster AirFit bike was taking roughly 2:00
*S2OH: set 1= 10+10/sets 2&3=10+5+5/ sets 4&5= 8+7+5/set 6 = 9+6+5
Strength Accessory:
A. glute ham raises done
120# for reverse hyper
B. Raises&holds DB complex done w/ 2.5# plates
First full day back from being sick.
-Subbed running for Rowing kept all under 1:40
Rest 5 then 3RFT 20KBS + 20 Push ups in 4:20
Warm up done in 11:15
Deadlifts up to 405 missed 430. Max is 440 but base my deads off of 425. Just didn’t have it.
Conditioning
30/20/10 Just burpees no box weight at 115 all sets at 4:00
30/20/10
30/20/10
20/15/10
25/18/10
25/18/10 Scaled back so I could keep hitting the minutes, was very slow on the bike today. Good workout though as always
Shoulder raises and holds rx. Love that burn
Running endurance done
Primary strength
B)260/305/350/395/420/440/450(stopped here 97%, feeling stronger from back and ham issues. Form and mechanics were good here so called it a victory)
Strength accessory – leg curls and back extensions at globo
Priamery conditioning
A)died 6 times. Subbed bar over burpees bs box. Ankle a little funky but worked on it
Am Strength A. Subbed 600m on true form – 10:20 B. Deadlift Set 1: 8 @ 55% – 155# Set 2: 6 @ 65% – 180# Set 3: 4 @ 75% – 210# Set 4: 2 @ 85% – 240# Set 5: 1 @ 90% – 250# Set 6: 1 @ 95% – 265# Set 7-8: 1 @ 101% – 282# (Fail) 🙁 next time! Accessory A. Done w/ 90# for reverse hypers B. Done w 5# DBs PM Metcon First day of my 100° weather – pretty sure I have heat exhaustion cause I’m stupid ? 2:48/3:34/3:29/3:07/2:46/2:28 1st-2nd round:… Read more »
Be safe in the heat Leilani!!
1 PM Session
Primary Strength Session
A. Done
B. Deadlift
*Set 1 – 8 reps @ 265
*Set 2 – 6 reps @ 315
*Set 3 – 4 reps @ 365
*Set 4 – 2 reps @ 410
*Set 5 – 1 rep @ 435
*Set 6 – 1 rep @ 460
*Set 7 – 1 rep @ 490 (5lb PR)
*Set 8 – 1 rep @ 510 (25lb PR)
Primary Conditioning Session
3:40/4:00/4:03/4:26/4:46/4:54
Congrats on the PR!!
AM Session
Primary Strength
A. 10:52
B. Mod to 3×20 back rack walking lunges
40/50/60kg
Strength Accessories
A. GHR done, rev hyper @60kg also added in 2 minutes banded march holding 50lb ball per round.
Started med school rotations so starting to cut down on volume.
B. 255-305-345-395-420-445-470 (5#PR)
EMOM- first round Rx, scaled cals and S2O after that. Shoulders were still dead from yesterday
Awesome work on the PR Griffin!
Primary strength:
A. Done, took 15 min ish. Def warmed my hamis up ??
B. Deadlift worked up to 210, 10lb pr. Came a smidge forward….that’s my bad habit I’ve been working on fixing so I called it at this weight
Conditioning:
3:15/2:51/2:59/3:12/3:47/3:08
20 cals on airdyne, s2o @65lb, 5 bbjo
Congrats on the PR!!
A. Done. Its really really smokey here. Running was…fun.
B 255, 300, 345, 390, 415, 445. Called it.
C. 2:20, 2:35, 3:02, 3:22, 3:23, 3:21
Glute raises, and reverse hypers.
S1
Run. Row. Run. Intervals. Low intensity. Just wanted to move
S2
Deadlift
515. My best is 525. I was happy with that and how my form went. I don’t really like doing heavy deads.
Conditioning with box facing Burpees.
2:13
2:36
2:51
3:18
3:44
3:20
Run/bike/run
11:48
Deadlifts
Worked up to 95% – 325#
Metcon crushed me
Went out a little hot then settled in to a pace
2:59
3:40
3:41
3:47
3:45
3:48
A. 11:47
B. 235/285/325/365/395/415/435/455
Primary conditioning
Had to do it in the garage, raining out, so used 50s dumbbells for the shoulder to overhead: 3:18/3:35/3:43/3:54/3:49/4:17
Had to rest yesterday due to picking up my baby girl who has been gone for two months!!
Did a combination of strength today.
Did power cleans from yesterday and hit 175# which is my max. Tried 180# but kept squatting it.
Deadlift..built to 95% (270#) and stopped.
Weakness Wednesday…
3 Rounds for time of:
70 Double-Unders
35 Wall Balls (20/10′)
7 Clean and Jerks (110#)
It was rough today…hadn’t conditioned in 4 days but I am feeling better.
I seen the pics!
Must be great to have her back!!
Boom
Warm up done
Dead lifts up to 465 failed 475 today to tie my previous no belt double over hand pr. I for sure got it just wasn’t feeling it today.
Con-
Done that was a fun one. All done rx allnsets done in under 4 min. 335 to just under 4min.
Did part of the strength accessory the and hyper and may do some gymnastics from travis later tonight. A athlete I coach is doing his program so I’ve been jumping on here and there.
Solid work Thomas!
Thanx tino! Let’s make those s2oh heavier next time. 😉
PM session
A. GHR’s and Banded Reverse Hypers. I have a difficult time doing GHR’s without supporting myself but I make sure I feel the tension in my hamstrings.
B. 10 lb dumbells. Done. These are always painful.
I finished with a medium paced 2 mile jog/run. Wanted to clear my mind after this tough day! Eating all the carbs in the world today.
8×8 deadlifts at 265.. trying for volume over weight right meow.
3×8 GHR’s
tried to do the metcon but just felt off and tired… only got a couple hours of sleep so back to bed for me