Primary Training Session
A.
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)
B.
Rest up for the 5th Annual Invictus Athlete Online Competition, which begins Monday! If you haven’t already signed up for this FREE and fun event, please click here to register.
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.
Strongman Training Option
Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two.
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Three sets of:
Supinated-Grip Barbell Rows x 10 reps
Rest 15 seconds
Ab-Wheel Rollouts x 15 reps
Rest 60 seconds
followed by…
Viking Sloth Press x 8-10 alternating reps
Rest as needed
followed by…
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
Strongman Conditioning Session
Work your way to new max weights this week.
A.
Build to today’s max effort 150-Foot Yoke Carry
B.
Build to today’s max effort 150-Foot Farmer’s Carry
(turn every 50-feet)
C.
Three sets of:
150-Foot Harnessed Sled Drags
Rest 60 seconds
Rest 3 minutes, and then…
D.
Three sets of:
150-Foot Sled Drag
Rest 60 seconds
Rest 3 minutes, and then…
E.
Three sets of:
150-Foot Sled Sprints
(weight for max speed)
Rest 60 seconds
It is freezing outside and our rig is still not bolted into the ground so I modified today. Instead I did:
3k row (12:48)
30 strict muscle ups
Tabata (4min) assault bike (50cal)
A. 22:01 rx (had to run smaller circles in our parking garage due to the weather but the distance seemed about right, possibly a little shorter)
MU: 5s
DL: ub
First time doing Kinney and really liked it. 25.32. Looking forward for online competition !
“Kinney”: 23:15
MU: 7+5+3 / 6+2+2 / ub
DL: 10+5 / 5+5 / ub
Kinney
21:48
Last time was 22:42 on a very hot day. The runs were a bit easier this time than that day.
“Kinney”: 27:49
Probably went a little to slow in the second and third runs. Muscle ups felt good though! Went 5/3/4/3….4/3/3….and 5 UB which is good for me!
24:49 Kinney fun workout and got to most of strongman work then had to split
Visiting a lady friend in Nashville so I’ve just been following her lead for training: today was
3×5 snatches @ 80% with 1k assault bike between sets… These felt freaking easy today. So hit my sets at 225. A single at 245-265-then hit a 280 snatch PR! BOOM!
After that we did
3 rounds:
15 wall balls @30lbs
18 t2b
21 BJO at 30inchs
Then
Run 1 mile
5k assault bike
Rest 4 mins
5k assault bike
Run 1 mile
???Video?!
Nope! I was grooving on the snatches so I just went with it! Took less than a minute between attempts
Session one:
Kinney: 21:20 MU:10-5/7-3/5 Deads: 9-6/10/5
Might come in later to do some strongman
I was going to do light weight stuff today but got talked into doing a team workout! Was a lot of fun! Helps to push you quite a bit
Session one
some of the strong man openers to get moving
Kinney: done with 100/75/50 cal assault bike because I don’t live in San Diego and its icy outside 😛
22:05 (24:21 on July 30th)
Don’t really know if I can compare times, but I think it felt better overall?
Muscle ups: 6-5-4/8-2/5
Deads: 5-1-1-1-1-1-1-1-3 (dumb)/10/5
Great improvement Jake!
Session 1
Strict Pullup 6:00 EMOM = 6 x 4
Strongman Warmup Completed
Isabel = 2:46 (10/5/3/1×12)
20 Butterfly Pullups for Time = 0:41 (10/5/5)
Kinney..25.40 pr’d by 5 mins (July 30th)…didn’t have to scale the deads this time!!!!?
Also pretty sure I hit a new 10rm during the wod!
Muscle ups
5 and the rest 2s
4 and the rest 2’s
5 ub
Think singles are finally becoming a thing of the past now hoorary! !!
That’s a great improvement!
Early AM Session
-Rowing Kinney (2K, 1500M, 1K)
-23:54
-Driving to Milwaukee to see the fiancé walk for master’s of O.T. graduation!!!!! :))))
Have fun at your fiancé’s graduation!