Primary Strength Session
A.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat
B.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 92-95%
Remember, this is 92-95% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.
Primary Conditioning Session
A.
For time:
20 Calories of Assault Bike
40 Wall Ball Shots (20/14 lbs)
80 Double-Unders
40 Calories of Assault Bike
80 Wall Ball Shots (20/14 lbs)
160 Double-Unders
B.
Three sets, without rest, of:
20 Dumbbell Floor Press (75/55 lbs)
100-Foot Farmer’s Carry (75/55 lbs)
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
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds, and then…
Four rounds of:
30 seconds of Dumbbell Lateral Raises
30 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
A.
Complete as many rounds and reps as possible in 7 minutes of:
100-Foot Suitcase Carry
10 Suitcase Deadlifts (weight in front)
Alternate arms after every full round.
Rest 2 minutes, and then…
B.
Complete as many rounds and reps as possible in 7 minutes of:
10 Sandbag Squats
100-Foot Sandbag Carry
Running Endurance Option
A.
Warm-Up
400 Meter Jog
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
B.
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort
C.
For completion:
Run 1600 Meters @ your 10k pace
Rest 2 minutes
Beginner: Three sets at your goal pace for your 10k
Intermediation: Four sets at your goal pace for your 10k
Advanced: Five sets at your goal pace for your 10k
Post your times to comments.
D.
Cool Down
Jog x 800 meters
Static Stretching x 10 minutes (focus on Achilles, Hips, IT Band)
Sunday During Open Gym- Did this more for blood flow and not for time…Body was shot from a competition yesterday. Did it more for volume and to help the soreness =) Then went to hot yoga. Aerobic/Gymnastics Skills Option- Rope climbs were not all to the top, but did perform a tap at least 12-13 feet up to get that skill down. For time: 40 Calories of Rowing 40 Strict Handstand Push-Ups- with bands in jetpack 2 Legless Rope Climbs 30 Calories of Rowing 30 Strict Handstand Push-Ups- with bands in jetpack 2 Legless Rope Climbs 20 Calories of Rowing… Read more »
Did my CrossFit’s 2 year Anniversary Party and Holiday Throwdown today… Event 1- For time: 125 Dubs (UB), 10 HSPUs, 10 Ring MUs, 125Dubs- 4:50. Shoulders got more worn out than I thought they would! Event 2- 5 minute cap- 100 weighted box push (Ick) and 2RM Snatch. Hit 155 and probably hit more of a high squat snatch or low power snatch. Knee didn’t want to drop today so I was happy enough with that. Event 3- Team Murph- Ran a mile, Did 60 of the pull ups, about 130 of the push ups, and half of the squats… Read more »
Back squat workout up to 395 did all sets there except 1 at 405
Wod done
13:20 rope broke so I had to run and grab a new one off the wall on the middle… lol
Floor press and farmer carry done
Strength:
A) Built up to 375
B) Sets at 360
Conditioning:
A) 10:58
B) Done
Strength
A. Built to 430
B. Done at 415
Conditioning
A. 13:08. First sets of wall balls and dubs were smooth. Had some unnecessary no reps on second set of wall balls and dubs.
Primary Strength Session A. Build to 90-95% of your 1-RM Back Squat: 105kg B. EMOM Back Squat x 1 rep @ 92-95%: 105kg for all 6 sets (=95%) Primary Conditioning Session A. Did my own version (skipped WB and DU, felt I needed to do that cause of my knee). I did: 20 Calories of Assault Bike / 40 reverse lunges with 12kg KB / 40 Calories of Assault Bike / 80 reverse lunges with 12kg KB: 9:24min B. Three sets, without rest, of: 20 Dumbbell Floor Press (75/55 lbs) (scaled down to 20kg DB, had to break the reps… Read more »
What’s going on with your knee? Is it the same one you have had issues with in the past?
Yes it’s that knee! Since my surgery I’ve had some periods when the knee has been tender, but mostly it works fine with all movements! Maybe it is the total volume from the last weeks.. If I take it easy for a few days it usually goes away. So I just wanted to stay on the safe side and make sure it doesn’t get worse. Hopefully I will be back on the program again on Monday, or I’ll just adjust the training for a few more days this week too! I’ll let my knee decide! Thanks for asking!
Good to hear you’re taking precautions. Do you still keep in touch with James Jowsey?
No I don’t. I saw him once when he was in Sweden and kept in touch to follow up the movements that I got from him. Unfortunately, for me, my knee got worse and I had to stop.
Strength
Built to back squat 435×1
Then EMOM back squat x 1 at 415
Conditioning
12:22
Floor press/farmers carry done
Session two
A. Built to 365 weight feels light my position is just trash
B. 375
C. 11:04 partner caught me on du and finished when I had 15 du left. Tripped once on first set of du and at least 3 times on set of 160. Forearms quads and shoulders smoked
D. Once my quads can support my bodyweight
A little sick, so didn’t do too much.
Lifting:
A) up to 225
B) done at 230, surprised to make all these!
Conditioning:
B) done with 25#, were these supposed to be UB? I still couldn’t do that at 25#…
5:04
For completion not necessarily unbroken
A. 435lb.
B. 405lb.
C. 13:02 I think. Used a heavy rope as we have it in a comp coming up. It wasn’t very nice on my shoulders 🙂
A. Built to 355
B. Singles at 345. Missed last 2
A. 11:41
Sesh 1
A. Back Squat- 415
-EMOTM6 at 405
B. Conditioning as Rx- forgot time I think 12:??
C. Floor press and carries done
A. Hit 230#
B. Did all reps at 230#. Was happy I did this!
C. 14:19. I didn’t set the ball down on first set but did hold it a few times and rested. I no repped myself 3 times on first set and once on second set. Still don’t like wall balls or DU or assault bike! So this workout sucked.
I’m pretty drained so I’m gonna take Sunday and Monday off a couple weeks in a row. Cardio just doesn’t feel good. Need to be disciplined to do this.
Good job listening to your body and taking the extra rest days. You have had a great week of training!
Session 1
Back Squat = 455×1 (95%), 435x1x6 for EMOM
Airdyne/Wall Ball/Double Under Metcon = 13:06
Airdyne: 25 & 50 cal
Wall Balls: 40 UB, 52/20/8
DU: Sets of 20
Back Squat.
Worked up to 455
EMOM at 435
Conditioning
11:12 – used a 25 lb ball
What a difference from last Saturday – I’m not complaining at all tho
I’m sure Siggi added the round of
80 cal
160 wall balls
320 dubs
🙂
Probably haha
Haha naa.since me groin is not 100 % it was enough.
Strength
A. 355#
B. Done every 90 seconds @ 355#
Conditioning
A. 14:46 RX luckily if I tape my wrist, wall balls don’t aggravate it
round 1:wall balls unbroken, 25/55 dubs
Round 2: wall balls 30/20/15/15, 80/30/40 on dubs
B. Did DB bench press an stayed in a neutral position. 50# dumbbells
Farmer walks done w/ 75#
Back sqaut.. 114 kg (most I have squatted since before back issues started in summer so I’m very happy!) 110kg in emom only been managing to do 110 for 1 x single over last couple of weeks so to do 6 today in 6 minutes, I’m getting stronger!!!!!? Condish..13.14 (with rower ) PR’d unbroken wallballs x 50 …one of my pre x mas goals ticked off ? mucked me up a bit for the rest of the 80 and dubs tho haha Floor press and farmers walk done Had to scale press to 17.5kg and that was only just manageable.… Read more »
Solid day Charlie! Legs are getting stronger!
Strongman done
Used 70 lb kb and I think 60 lb bag for conditioning carries