Primary Strength Session
A.
Every 3 minutes, for 6 minutes (two sets):
Single-Leg Depth Drops
x 3 reps each leg
*box set up 2 inches higher than last week
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Depth Drop into Split Stance x 5 reps each leg
B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Followed by…
Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%
Followed by…
Every two minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%
C.
Three sets of:
Deadlift x Max Reps @ 70% of 1-RM
(as soon as there is any loss in form the set is over)
Immediately followed by…
Sandbag Squats x 20 reps
(Choose a weight you can do 20 reps with for your first set.)
Rest 90 seconds
Primary Conditioning Session
Four sets for times of:
20/15 Calorie Assault Bike
10 Strict Handstand Push-Ups to 4″/2″ Deficit
20 Alternating Dumbbell Snatches (70/50 lbs)
40 Air Squats
20/15 Calorie Bike
Rest 4 minutes
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.
Every minute, on the minute, for 5 minutes:
Pause Squat x 5 reps @ 33X1
(perform at 80-85% of 5-RM performed January 12, 2018)
Keep tension throughout the body. Do NOT relax at the bottom of the squat, stay around parallel with as much tension in the glutes, quads and hamstrings as possible.
B.
One set of:
200 Meter Sled Sprint
Immediately followed by…
400 Meter Sandbag Carry (Bear hug)
The 200 meters is a full blown sprint. DO NOT PACE IT.
C.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed
Goal is to use the same barbell for both movements – load as heavy as you can safely handle.
D.
Three sets of:
Landmine Row x 6 reps each arm @ 21X0
Rest as needed
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest as needed
Assault Bike Conditioning Option
Five sets for times of:
20/15 Calorie Assault Bike
100-Foot Sandbag Carry (150/100 lbs)
6 Sandbag Cleans
100-Foot Sandbag Carry
20/15 Calorie Assault Bike
Rest 3 minutes
Make it hurt, rest and repeat.
Gymnastics Skills Option
A.
If you are not familiar with proper hand placement for handstand work, please watch this video.
Every minute, on the minute, for 6 minutes (2 sets) of:
Single Leg Thigh Taps x 40 reps
Strict Handstand Push-Up x max reps (unbroken, 40 second cap)
Headstand Kip-Up to Handstand on Wall x 10 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Handstand Marching x 50 reps
Minute 2 – Wall-Facing Split Handstand Hold x 40 seconds
B.
One set of each:
Handstand Walk x max distance (unbroken)
Rest 30 seconds, then. . .
Box Bridged Handstand Push-Up x max reps (unbroken)
Rest 30 seconds, then. . .
Nose-To-Wall Handstand Hold x max effort
C.
One set of:
Full Support Hold on Rings x 20 seconds
Immediately followed by…
Tempo Ring Dip x 5 reps @ 51X1
Rest 60 seconds, and then…
Every minute, on the minute, for 4 minutes (2 sets) of:
Minute 1 – Tempo Ring Dip x 5 reps @ 5020
Minute 2 – Reverse Dips on Box x 15 reps
*Keep torso upright during box dips and descend as low as possible.
D.
Every minute, on the minute, for 9 minutes (3 sets) of:
Hand Plank Cross Knee-To-Elbow (hold) x 60 seconds (30 seconds each leg)
Elbow Jacks x 40 reps
Tuck-Ups x 20 reps
Followed by…
One set of:
Dragon Flag Negatives x 15 reps @ 40A0
Late Post
A) Done
B) Stots Press 65/85/95
C) 2liftoff+Pc+J 220/230/240
1liftoff+cl+J 245/255/265
c&j 275/290/295
C) DL at 350 11/8/6
Sandbag squats with 150# could NOT get 20 on first round… it was either 100lb or 150lb sandbag. Went for it and failed so reps were 15/11/16, last round dropped to 100lb to make up for lost volume on first set.
Conditioning
4:50/5:30/5:56/6:05 spicy
A. Done
B. SOTTS: 35#
2LO+PC+J: 120/127/135
1LO+C&J: 127/135/142
C&J: 145/150/152
C. Deads @ 190# — 12/10/10
Sandbag squats x 20 @ 60# D-ball
Conditioning:
5:55/6:13/6:31/6:21
**scaled SHSPU to hamstring curl hspu
Primary strength:
A. Done
B. Sotts press up to 35lb bar
2 clean lift offs +pc+ jerk @100
Clean lift off +clean+jerk @110
Clean and jerk @125
C. Deadlifts @ 150, reps: 10/7/9
Sandbag squats@60
Primary Strength Session A. Done B. Every 2 minutes, for 6 minutes (3 sets): Sotts Press x 3 reps Done Followed by… Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk @ 240lb Followed by… Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Power Clean + Jerk @ 250 Followed by… Every two minutes, for 6 minutes (3 sets): Power Clean & Jerk @ 270 C. Conditioning Heavy 17.5 (135lb-heavy Du) 13:15 min D. Three sets of: Deadlift x Max Reps @ 350lb Immediately followed by… Sandbag Squats 150lb… Read more »
These should be closer to 4!
Primary Strength
A. Done from 24”
B. Sotts 40/45/50kg
2 lift offs + power C&J 100/105/110kg
Lift off + C&J 110/115/120kg
C&Js 125/127.5/130kg
Finally able to hit my %s
Primary Conditioning
Done rxd
4:50/5:00/4:57/4:48
AB about 50 seconds each set
Shspu 6/4
DB snatch UB tng
Strength Accessories
A. Done @90kg
Great day of lifting. Good to see you hitting your percentages!
A. Done B. Did these as single arm DB presses from a squat position for 30 seconds 165/175/185 185/195/205 205/210/215 C. @235# – 18/13/15, squats with 70# dball Literally finished the first set and said “I hate you, Tino.” But I promise I didn’t mean it and I promise to thank you later 🙂 Conditioning 5:22/5:43/6:08/6:15 yowza. Hspu 3/2/2/2/1, airsquats UB….DB snatches UB on first and second round, broke into two sets on the 3rd and 4th. Those snatches were way harder than I expected! Strength Accessory part D done + 3 rope climbs mounts each round Gymnastics part D… Read more »
We hate you guys too, why do you think we Program all of this 🙂
Where have you been Teresa?! Not posted in a while!
I know!!! Been following as best as I can, just a bit sparadically because we’ve had all these team comps going on…so i got out of the habit of posting more often, but I’ve been here! Comps are all over, so I’m back!!
Conditioning
Scaled to 10 cals
6:49/6:30/6:29/6:30
Tried to push it on the last round and ended up with the exact same time ?
You technically worked harder as you went in a little more tired so in my head that’s a great finish ?
Primary Strength C&J : 275,285,300 C. Used 315# on DL & 150# Rogue Strongman Sandbag 17/15 14/10 10/8 That was awful. I went for max reps instead of going for 20 bc I knew if I used the 100# D-Ball it wouldn’t have been as challenging. Also bc you literally told me I should be using the 150# sandbag LOL @tinomarini:disqus Didn’t have too much time because I had an exam today so after I got out of class I did a modified version of the class workout at my gym 2 Rounds: 30 Cal AB 15 Box Jumps 30″… Read more »
Just tryin to make you a little stronger 🙂
Contitioning Done I did calories in the rower, I don’t have AB.
5:46/5:40/5:48/5:52
A. Single Leg depth drops: 24”/30” Depth drop to split: 24”x 3 B. Sotts Press: All at 45lbs 2 CLO + PC + Jerk: 230/250/265 1 CLO + Clean + Jerk: 265/275/280 Clean & Jerk: 280/290/300 C. Deadlifts @ 350lbs: 9/7/7 Sandbag Squats: 20/13/11 Who in the posterior chain designed this? ?? Primary Conditioning Did 5 strict + 5 kipping @ 4.25” deficit (would’ve had to scale the strict anyways so figured this would be a good time to get some kipping reps in) 4:53/5:00/5:32/5:13 Best week I’ve had in a while, maybe ever. Adjusted diet over last few weeks… Read more »
Agreed. Great week! Seems like everything is coming together nicely. Keep up the good work!
Primary conditioning:
4:10-3:58-4:04-4:36
Bikes were about :20-25 each time
Hspu 4/3/3.. last round was 3/2/2/2/1
DB snatch UB
Squats never stopped
Decent
I agree. Only gave 63.78% today. If only I followed the programming fully I would have gone sub 3:30! Woe is me ?
A) Done
B) sotts Press w/ barbell then 215, 235, 260
C) 315 then just did air squats
Primary Con
4:47, 4:40, 5:15, 5:16
Strength acessory done
Squats at 185
A. Done
B. 95/95/95
205/225/235
245/255/265
275/275/275
C. 315/150: 15/20, 8/12, 6/8
Primary Conditioning
5:18/5:51/6:51/6:43
That drop off! ?
What was the limiter?
My back started to tighten up, so I was struggling with DB snatch. My hamstrings have been tighter from the extra running with track team. I think I’ll be adjusted to it by next week.
Get on that mobility and loosen them off!
I’ve been doing lately, only took me 30+ years to start
A. Done. B. Sotts Press x 3 reps – worked up to 55#. Mobility is improving! Started with 35# at the beginning of this cycle. 2 Clean Lift-Offs + Power Clean + Jerk @ 70-80% – 160# 1 Clean Lift-Off + Clean + Jerk @ 75-85% – 170# Clean & Jerk @ 85-90% – 190, 205, 215# (10lb PR!!!) – percentages felt good on CJ so I went for it. Felt like I had more in the tank, 225# is not far off! C. Deadlift @ 250# Sandbag @ 100# 11/20, 10/15, 10/12 First time using 100# sandbags as I… Read more »
Yeah Johnny!! Congrats on the PR!!
Looks like a pretty awesome day of work all round solid physical and mental push! Loving the progress!
Hope your neck is ok. Look after yourself!
Thanks Tino! I appreciate the encouragement.
Primary conditioning
Sub out the SHSPUs for 100Ft HSW and used 75# DB for Snatches
5:48/6:05/6:18/6:30
A. Done.
B. 225, 235, 235
B1. 240×3
B2. 255, 265×2
C. DL @ 325 – 10, 9, 7.
Conditioning
4:49, 5:00, 4:47, 5:03
My schedule now is changed to 11 p.m. to 6 a.m. So now I have to figure out if I’m either going to be working out around 6:30 in the morning or going home and trying to sleep in the training after that. Needless to say my lifting schedules been super whack
? do what feels best. Personally I would sleep and then workout.
I for sure suggest sleeping. I was a bartender for 2 years. I would train all day and coach, then 3 hours later go in and bartend from 8:00ish till like 2-3:30 in the morning. I quit last week and having sleep has made a HUGE difference
Primary strength: A) done B) stuck with the bar 210/225/240 clean lift off plus power 240/250/255 clean lift off plus clean 255/265/275 (missed the jerk out in front clean felt good though) C) 300 on deadlifts no sandbag at utsa so I did Bulgarian split squats instead and held a 70lb db for 10 reps on each leg Strength accessory C) done with 105 10lbs more than last time D) done Primary conditioning 5:22/5:05/5:10/5:06 (no deficit on hspu) First set I broke my handstand pushs ups in two sets and the last 3 I went unbroken. Started switching the db… Read more »
Trust yourself on those HSPU! You can go unbroken on all those sets! Good learning onthe dumbbell!
Will do for next time! Thanks Tino!
Primary strength:
A. Done
B. 1) 45-65-95 lbs sotts
2) up to 205
3) up to 225 lbs
4) up to 245
C. Deadlift 355 lbs 8-10-10 100# dball
Conditioning 22:10- had to do 2 minute breaks after rounds
Welcome to the community Kenneth!!
Thank you, excited to be a part of this
Primary strength: A. Done B. 1) 65-75-85 lbs sotts 2) up to 125 lbs 3) up to 130 lbs 4) up to 135 lbs, jerks felt bad C. Deadlift 210 lbs 1) 5-20, 75 lbs ball 2) 4-11, 100 lbs ball 3) 4-20, 75 lbs ball. The 75 seems easy, the 100 seems too hard. Which one should I go with in future? Primary condo: Everything RX except for snatches- used 45 lbs dumbell. I changed hands on the floor. 1) 4:34 2)5:08 3)5:35 4)5:05 Hspu unbroken, bikes about minute each time, snatches was the one thing that got slower.… Read more »
The fact 75 feels easy should answer your question 🙂
I just couldn’t do 20 reps with the 100lbs ball, and the piece said we needed to be able to do 20…
it also should be hard so I’m more concerned with the stimulus rather than number. Still put in some good work!
A done from 24” B presses 65/85/90 2 lift offs power clean and jerk 140/150/160 1 lift off clean and jerk 150/160/170 Clean and jerk 170/175/185. Had to try 195 too, would have been a pr but failed the jerk. C. Deadlift @270 50# sandbag 14/15/16 Went into the metcon after a 20 minute rest. Scaled to SHSPU’s on 2 abmats. 5:44/5:34/5:31/5:23 I was slow today. Adjusting to a new sleep schedule. But is there a strategy besides “don’t die” on the assault bike? In each set I was able to hold 70-74 rpms for the first 15 cals but… Read more »
The more exposure you have to the assault bike the better. You’ll learn your paces from being on it a lot so don’t be scared to push and experiment. You will get better but unfortunately it will continue to hurt just the same 🙂
Oh and theres no excuse to break up air squats. Its like saying I lay on the floor and failed to get back up again. You can always do another rep! 🙂
Hahah. Thanks Tino. By break up I mean legs literally wouldn’t stand back up. Took a breath. And pushed up after a second as opposed to one after another. No more than 1 second break but still pissed that I had to take that second.
I can promise you this, I won’t ever pause again because I don’t want to have to tell you I did!