Session One
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)
Biceps Opening Curls x 5/5/5 reps
Rest as needed
A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press
x 5 reps
Rest as needed
B.
For perfection, not time:
15 Split Jerks @ 80% of your 1-RM
You can only count the repetition if you would have rated it a 9 or higher on a scale of 1-10.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
D.
Two sets for times of:
100-Foot Hand-Over-Hand Rope Pull
immediately followed by…
200-Foot Sandbag Carry
Rest as needed
Followed by…
Two sets for times of:
100-Foot Harnessed Sled Pull
immediately followed by…
100-Foot Yoke Carry
Rest as needed
Note weights used so that you can repeat and progress from these efforts.
Session Two
Training Guidance by Coaches Hunter Britt and Bryan Miller for Today’s Workout
(Uh yeah…I promise we’ll get better with the video quality, but the content is good!)
A.
Complete rounds of 27, 21, 15 and 9 reps for time of:
Calories of Rowing on Concept 2
Thrusters (115/75 lbs)
Chest-to-Bar Pull-Ups
B.
Three sets of:
One-Arm Barbell Deadlift x 5-6 reps each arm
Rest as needed
Triceps Opening Extensions x 5-6 reps
Rest as needed
C.
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Landmine Rows x 5-6 reps
Rest as needed
D.
CHOOSE ONE OF THE FOLLOWING
Option 1
Five rounds of:
2 Minutes of Forward Sled Drag
immediately followed by…
60 Seconds of Reverse Sled Drag
Loading on the sled: (180/135 lbs)
OR
Option 2
10-15 minutes of warm-up and running mechanics drills, and then…
Run 3 Miles @ 80-85% of your 1-Mile PR pace
followed by…
10 minutes of Cool Down and Stretching
A. 50# chest2bar and Z Press
B. 15 Split Jerks done at 230lbs 80% my STO is feeling really good right now. More confident.
C Back Squat
260×5
320×3
360×1
5×1 at 380lbs these felt heavy
D. Metcon 27-21-15-9 Row/ Thruster/ C2B RX
15:42 felt like I could’ve pushed harder. This looked worse on paper.
Short training day got in what I could
A. Pull ups and Z presses (55lbs)
B. Split jerks at 285
C. Back squats 5×325 3×375 1×425 followed by every 2 mins 1 rep at 430 (thought it was 440 noticed at the end) felt good so I went for my 1 rep at 465. Then hit 480 and 500lbs. For a 35 lbs PR.
D. 27-21-15-9 Metcon 12:28 unbroken on all except 21 C2B my right hand slipped so I dropped at 10 and then finished
Session 1
Did everything but to lazy to post a day late, here’s what mattered.
Session 2
14:18 Rx on the metcon….Loved it
And ran 3 miles in 20:55
Session 1:
A) Done
B) All sets at 270. 18 attempts to get 15 at 9 or better.
C) 280/315/350/380/380/380/380/380
D) Bamboo OH walks & Hand over hand rope pulls
Session 2:
A) 13:10. Had to do this right after session 1. Pretty fatigued with no rest between but glad I grinder thru it.
B) Done
C) Skipped
D) Skipped
Completed 2/10 AM Session WU Done w/ 10# DB’s A. Used 45/55 for Z Press B. Used 98kg 11/15 (Kept conservative; have really been struggling with jerks since elbow and today finally got some confidence back) C. BS done based on 365 (Felt really good today) D. Was rushed so had to squeeze all strong man in between sets of BS PM Session: A. 17:23 RX (Not feeling it today and almost scaled the weight down to 95 but after watching video stayed on 115 and just grinded through it. Didnt do a good job staying on bar. In hindsight… Read more »
Atta boy, I really didn’t feel like doing the WOD either. But I always remind myself “Either suffer the pain of discipline, or suffer the pain of regret”.
WU : done
A. 25kg press , 16kg ctb pull-up
B. 115kg felt weak 4/15
Didn’t do the BS b/c the knee hurts a bit.
C. Did the metcon : row thruster c2b :15:20 felt tired , did in the 15.5 : 6:40
Need to recover
AM
a]55press (KB’s) ,15#
b]240
c]based off 365 5×1@345 (95%)
d]2 sets of
100′ forward sleddrag sprint 135
100′ hand over hand pull 135
PM
a]14:57rx. rowing was mega slow, but hunters c2b tips from last week has stuck in my head, and im starting to attack the c2b’s with biggers sets.
b]did kb deadlifts
c]
Glad to hear that they are sticking with you! Keep pushing!
Session 1
B. 275
C. Built up to 400
Session 2
A. 16:47rx. Lungs still recovering from flu.
B. Done
C. Did bridges.
Worked on Farmers walk and Yoke carries.
Hope you are feeling 100% again soon!
Thanks. Crunch time before the open.
Session 2:
Snatch
5×2- 140/140/140/150/160 (focus on technique)
Snatch grip deadlift @ 3111
7×3 – 140/140/140/140/150/150/155
3 mile run @ 80% – 24:54
Tuesday
A. 225/230/235/240/245
Second complex dnd my cns knee and shoulder all feel trashed
B. Forgot about will make up before I leave
C. 5:51 with row finished row 2:05 made it downstairs at 2:40 went 27 and then I think 10/6/7 wanted to push through but fell off at end. First time muscle snatching in metcon
D. Done
Session two done this am
Session 1: So, I did DB Bench press yesterday and didn’t realize it was a Shoulder press! Oops! A. rear delt warmup done. B. did 3 sets…first set for some reason I did regular pull-ups with 15#. then did 2 sets of chest to bar with 10#. C. Worked on technique and my back leg. Stayed at 125#. I’ve been sending videos to an Oly coach that is local and my back leg needs work! But they were much better today. D. Hit percentages today! Last three reps were at 215#. E. I did 80# for the pulls and then… Read more »
It will definitely give you a little gut punch today! Good job getting through it
Schedule got a little thrown off today so I’m doing today’s work tomorrow.
Have fun with it!
A little sore today. I have been coaching a few early AMs lately. So sleep isn’t AS good as before. Plus I was in Vegas all weekend. ? Session 1 Delt warm up with 5lbs A. 53lb X 5 on pull ups – 45s on z press B. 285 15/15 – happy with this. C. 315×5,365×3,415×1, 425x1x5 Umm this is down a bit lately but I’m content with it for now. I don’t feel as it’s an extremely important area I need to focus on for the open. I think I will adjust my percentages off 470 down to 450.… Read more »
I like how the Vegas comment is the last one…it has nothing to do with that…honest 🙂
Session 1
15 Split Jerks @ 225 done without any “no reps”. Felt good today.
Backsquats 275×5, 305×3, 335×1 EMOM @ 355 All beltless. Really happy with the progress here.
Metcon 16:58 rx
Limited what I did today due to time and fatigue. I don’t think I was fully recovered from this weekends competiton. A. 40lb vest for c2b 50/55lbs for Z-press B. 240lbs push jerks, legs were shot. They were good but not perfect. I’m kind of going away from split jerks because of long time issues with my S.I. joint. C. Based off of 425 I failed one lift at 95%, I just didn’t feel very explosive or powerful today D. Skipped Session 2. A. 13:45 RX Again, super fatigued. I should have been UB on the thrusters and C2B but… Read more »
Take it easy after the weekend. The mental side of competition is just as tiring as the physical.
Session 1: A: Supinated CTB w/35# & DB Z Press w/45# DB B: Split Jerks at 120kg. All around 8-10 on quality. Went every 90s C: 5 BS @285, 3 @330, 1 @355, then 5 sets x1 @370. Wow. D: Strongman Stuff complete. Little heavier than last week. 1 hour later Session 2: A: 13:36. Felt great. Broke it up right from the beginning and had extremely short breaks. If I was fresh I’d have gone unbroken through the first sets of each. B&C: Complete. No time for drags or run. Personal training calls!!! I think I deserve it. Will… Read more »
Session 2:
A) 18:13. Had been feeling good with the conditioning lately but this one punched me in the mouth. Thrusters felt extra tough.
B) Deads with 125- I was all over the place though.
Tricep ext with 35’s gotten reps
* got to get back to work so will do sled work and bridges there.
Session 1
Had a qualifier Wod to do(the last one) we are trying to get into a team comp involving teams from Ireland England Scotland and Wales
Session 2
A)15:03 on metcon-lay on the floor for a good 10mins after….it was brutal
B) done
C) done
D) 3miles were ran 🙂
AM session
Didn’t have a chance to run the 3 miles so I completed 3 miles on the assault bike every 10 minutes for 30 minutes. Around 7 minutes each.
PM session
Split Jerks at 295
Just went on the minute.
Back Squat
335 x 5
385 x 3
415 x 1
EMOM done at 425
Conditioning
11:46 – didn’t feel this was my best effort. felt sluggish through this one.
Wa hoping to see a sub 11 today 🙂
Yea me too. I couldn’t keep big sets on my chest to bars and the row was slow. Sub 11 is happening if this pops up again.
Dude, crushed it! How’s the shoulder?
Thanks max ! Shoulder is all good it’s that damn flexibility for single arm squat snatches. I need to get on it before they pop up again lol. Hope your body is feeling better than mine. I’m beat up this week.
Well I feel crapy because I’m sick and I have to do these training sessions back to back. I also can’t do a lot of the strong man stuff so I have been skipping it.
But really happy to hear about the shoulder.
Great work man this week, two more and it’s game time!
Don’t feel bad about not getting everything done. Just prioritize your needs and you’ll be good. They are preparing us well. And yes I can’t for the open to start. Always a good time.
What region are you competing in this year?
Always have been in NorCal.
Sorry for not knowing new to all this. I’ll be in SoCal in about three, four months.
Killed it man!
you too brother. I don’t know about you but this week has been rough on me.
For sure I felt fatigued for both sessions today, luckily I have training partners to keep me honest
AM
WU done
Accessory: done
SJ: 290 15/17
BS: 285-325-365-385-385-385-385-385
Strongman:
PM
Metcon: 12:09
27-27
13/8-21
9/6-15
9-9
Accessory:
115-135-155
10-10-10
55 + Band around knees
55-55-55
Sled:
M/21/175/SouthCen
You nasty
Haha thanks?
Crushed the metcon and the lifts man.