Primary Strength Session
A.
Build to today’s 6-RM Bulgarian Split Squat
Back rack the barbell, and build to your 6-RM on each leg. Start with your non-dominant leg, and rest 45 seconds between legs.
Compare results to July 14, 2017.
B.
One set for max reps of:
Bulgarian Split Squat @ 90% of today’s 6-RM
Perform on non-dominant leg first, then rest 2 minutes and perform on dominant leg.
C.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
(1 Strict Muscle-Up + 2 Ring Dips) x Max unbroken reps
Rest 60 seconds
Primary Conditioning Session
Every 10 minutes, for 40 minutes (4 sets):
30/20 Calories of Rowing
15 Burpee Box Jump Overs (24″/20″)
30 Wall Ball Shots (30/20 lbs)
30/20 Calories of Assault Bike
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:
100-Foot Harnessed Sled Pull
Rest as needed
These should be HEAVY! This is a strength element, not conditioning, so load up the sled.
B.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest 60 seconds
Weighted Stationary Dips x 10 reps @ 1111
Rest 60 seconds
Running Endurance Option
Five sets of:
500 Meter Run
Rest 90 seconds
200 Meter Sprint
Rest 3 Minutes
S1
A. 205#
B. 185# x 10 both legs
Shit sandwich-6:49/7:04/7:35/7:23 RX
Completed conditioning scaled back as I wasn’t feeling great but wanted to do something.
Harness pulls with 70/60/70kg. Not sure I was doing these correctly, felt it a lot in lower calf (the little calf I have) any tips?
keep your hands on the floor and butt down. It should look like a bear crawl
Session 1
A. Up to 150 (5lb increase)
B. Done at 135, 10 on dominant 8 on non
C. I read this wrong…but was corrected after my first set. Ha so…
1st 105 – 1+16 strict dips?
2nd 105 – 2
3rd 105 – 2
4th 125 – 2
Session 2
Conditioning
6:30/6:46/7:40/8:10
Literally all of my worst movements combined. ??
You’re welcome
Split Squat 165. 185, last time. Legs were tired though 8 Reps for max reps Snatch Grip deads at 165 was pretty tough for me 3 Strict total plus the dips. Pleased with that, I didn’t attempt the fourth each set because I could “feel” I would miss. Maybe go for it next time Conditioning Scaled 20/15/30/20 5:50/5:35/6:15/5:45 Couple of notes. Hit my goal on the row of pulling 1200/cal each set Wall balls: 1st set I did 30 total 14/8/8. I told myself if I do 15+10 i can do just 25. Then next set 16+9 then 17+8 to… Read more »
You can’t finish on a draw! I demand a rematch! 😛
Haha love it
Primary Strength Session :
A. 175# (20# PR since last time)
B. 8 Reps each side @155#
C. 175# SGDL ( No hook grip )
Strict Muscle up Complex – 5/3/3/3
Primary Conditioning Session :
7:22/7:22/7:59/7:45 (Burpees over bar but everything else RX)
Thats a pretty big PR! Awesome work!!
Strength! Yes! Arm and Rump Pump! A: Built to 145lbs. Didn’t do this earlier due to scheduling issues but that was about the limit of my mechanics. B: Did 10 at 130lbs R & L. C: SGRDLs at 145, Strict MUs + 2 Ring Dips went 2-3-2-3. Good little sesh. But I’ve gotten more sore and swole as the day has progressed (I blame me pulling 80 GHDs out of nowhere yesterday) which explains me dragging ass on the Met Con earlier. Time for a rest day aka open swim prep tomorrow for GG and my Tri on Sunday. Which… Read more »
Primary Strength
A. 6rm split squat @70kg, this was nasty after yesterday’s 2×20!
B. Max reps of 90% ^^ 10 per leg
C. Sn grips RDL 60/70/80/90kg
Strict MU complex 3/3/2/2
Conditioning
Took the burpee bjo out, back still not ready for high intensity hip flexion
So did:
Every 8 minutes for 32 mins
30 cal row
30 WB 35lb
30 cal AB
4:29/4:50/4:50/4:57
My legs are smoked!!
Primary strength:
A. 6RM Bulgarian split squat @85
B. Max reps: 11 @75
C. Snatch grip RDLs @105
Did just one set of the strict mu+2 dips after each set of the RDLs
Did yesterday’s bike conditioning bc my legs were trashed and I wanted to try to flush them out. This def helped
416 cals on airdyne
One session today.. I’m wrecked.
Strength
A. Up to 105# (20# increase)
Rest up! You’ve trained pretty damn her this week!
I passed out yesterday on top of the stairs after the workout and woke up in tears on the verge of throwing up. I might be getting sick or something…
Ehhhh that sounds like you got to rest. Be smart, be safe.
Primary Strength A) 205 B) 185×7 each leg. Definitely had more in the tank on left leg but right was only 7. C)185, 225, 275, 275 on SGRDL. My low lumbar has felt strange since monday. No problem in Deadlifts but strict pull ups bother me. Did 1 set of strict MU, didn’t feel good. Thought I’d try eccentrics; also didn’t feel good. Subbed out Strict pull ups until I started to feel the tension. 5 or 6 reps each time. Just hoping to get the blood flowing in there to do some healing. Strength Accessory A) held off. B)… Read more »
Be careful dude. I usually get the same sensation when I overextend in ttb. Think about squeezing your butt and staying tight so as not to put any strain on your lower back.
Interesting; demoed T2B today in class and felt nothing there. Idk; squeeze the booty, foam roll the hell out of everything
S1
Running option
S2
Split Squat
235
Snatch RDL @ 205
Strict Muscle-Ups + 2 dips
I got 3/3/2/2
My best strict muscle up max is 3 so I’m happy about these sets
Conditioning
5:18
5:40
6:12
6:13
Would like to see these sub 6 🙂
Nice work on those strict muscle-ups!
I know. I failed today. More effort on the bike. Trusting my ability to recover if I go for it. 🙁
Yeah bro, you know we can recover in that amount of time. And that extra push on the bike ramps up the time it take to get off the bike
Good work!
Thanks Kev. It’s good to hear this and get a gut check. Time to make up for it Friday and Saturday ! Let’s get after it.
Here is our chance Friday haha a gasser
Bulgarian split squat 100 kg
then 7 reps on 90 each leg
Romanian deadlift 100kg all sets
and 4 muscle up complex each set
Banded pull through + weighted sips at 35 kg
conditioning
5:30
5:25
5:30
6:40
all rx, last set killed me, my legs were done from split squats
Wait until you wake up tomorrow ??
im lying in bed and already feeling my glutes? good job tomorrow is a rest day haha
Bulgarian 6RM: 180lbs.
Wasn’t feelin this today and they always sketch me out at higher weight.
Did 7 on each leg at 160lbs after that. (90% ish)
Then did the 2 sets of 20 on each legs from yesterday after that. All sets at 105lbs and I am not going to be able to walk tomorrow.
You’ll be fine
“Wait until you wake up tomorrow”
Morning session: Primary strength A) 215 10lbs more than last time and it felt better although the 2 sets of 20 yesterday made me sore haha B) 195 did 4 on my right leg and lost my balance and my left foot came off so I stopped there and did 4 with my left C) 135 on the bar then 2 rounds I got 2 muscle ups and 2 I just got 1 it’s hard for me to hold onto my false grip when coming down on a strict muscle up Strength accessory A) had 440lbs on the sled B)… Read more »
Single leg work seems to be coming on well!
Nice work this week!
Thank you! Definitely a love/hate relationship with the split squats haha
Primary Strength: A. Built to 135# (5# PR from July 14) B. Max reps @ 90% = 120# Non-dominant: 8 reps / dominant: 10 reps ***these were killer after yesterday’s Bulgarian split squat strength Accessory! C. Snatch-grip Romanian dead @ 135# all 4 sets. Hardest part was holding on to the bar! Sets 1 and 2: only got 1 SMU + 2 dips – I’ve never linked SMU before and I kept falling out of false grip on the way down. Sets 3 and 4 I stayed in an l-sit on the way down and kept the rings close and… Read more »
Great work on those strict muscleups!
Found true form At my school!!! This will make me run more because it’s such a good challenge
5 sets
500 m at 7mph
Rest 90
200 m at 10 mphRest 3
I was working hard, happy with my effort
Solid work dude!
Strength:
A)6rm 80 kg
B)7/7 x 72 kg feel not balanced
C) 80/90/90/90
2 round each happy with the strict mu 🙂
Conditioning:
No bike so sub by 300m run
And I can’t yet open my birthday present so no yet 30lb but I see it. 20lb wall ball
6’07/6’15/6’17/6’07
Best gift ever!
Session 1, Conditioning:
EMOM done, not great but pushed through to the end: 6:35, 7:37, 7:42, 7:58
Row, Burpee Box jumps Overs and AB were all consistent.
The 20lb wall balls to 10ft were rough. Midline recovering from yesterday so kept over arching my back to make the target so had to slow way down and break them up.
That 60 second drop off!!
Two Words: Wall Balls.
Post stag do session – going easy
A) 70kg
B) 8 reps
C) 100kg
2,2,2,2 on mu and dips
Primary
5:55
6:55
7:02
6:54
Strength
3 x
20 reverse hyper
10 weighted dips (20kg)
50 banded tricep ext
3 x 10 supinated chins
50 banded curls
Primary Strength Session A. Build to today’s 6-RM Bulgarian Split Squat @ 120KG Compare results to July 14 – 10KG increase B. One set for max reps of: Bulgarian Split Squat @ 90% of today’s 6-RM 8 / 8 Reps C. Four sets of: Snatch-Grip Romanian Deadlift x 6 reps @ 4011 @ 60 / 80 / 100 / 100KG (1 Strict Muscle-Up + 2 Ring Dips) x Max unbroken reps Set 1: 3 (strict MU PR) Set 2: 1 Set 3: 1 Set 4: 1 Primary Conditioning Session Set 1: 5:52 Set 2: 6:01 Set 3: 5:57 Set 4:… Read more »
Nice job on those strict muscleups!