Primary Training Session
A.
Every 2:30, for 10 minutes (4 sets) of:
5 Burpee High Box Jumps (jump high, land soft)
12/10 Calorie Assault Bike Sprint
B.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
D.
For time:
200 Double-Unders
100-Foot Handstand Walk
500 Meter Row
25 Burpee Box Jump Overs (24″/20″)
E.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – you MUST use as much or more than was used last week)
Rest 90 seconds
Strict Handstand Push-Up x Max Reps
(if you cannot perform at least 6 reps, substitute an L-seated DB press for 8 reps – heavy)
Rest 90 seconds
F.
Three sets of:
Glute-Ham Raise x 6-8 reps@ 3111
Rest as needed
Push-Ups Against Max Band Tension x 20 reps
Rest as needed
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 Accessory Option
A.
Two sets of:
100-Foot Single-Arm Reverse Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Reverse Sled Drag with Right Hand
Rest 2-3 minutes
B.
Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes
C.
Eight sets for max reps of:
40 seconds of Kettlebell Complex*
Rest 20 seconds
*Complex using two kettlebells:
Deadlift
Hang Clean (Power)
Front Squat
Hang Snatch
Perform with a weight you can continuously move for 40 seconds.
Assault Bike Conditioning Option
Every 3 minutes, for 24 minutes (8 sets) for max calories:
45 seconds of Assault Bike
Hit these hard, but aim for consistent results across all eight sets. To maintain roughly the same number of calories each set, you’ll need to feel your perceived rate of exertion rise each set, reaching maximal effort around set 6 or 7…and hanging on in your final set.
First day back after WZA. Great seeing you last wkend (albeit briefly) coach Tino! What an experience though- first time competing there. Had such a great time and so grateful for the opportunity and volunteers. Our team placed 26th in the Int division and we took an event win in the swim event! Highlight of the wkend though was watching the adaptive athletes, so freaking inspiring. Anyways stoked to get back to training, time to get strong ?? A. done 1:10 / 1:06 / 1:04 / 1:08 B. Built -> 275 C. 175 / 185 / 190 / 200 /… Read more »
Awesome to hear you had a great experience! It’s definitely my favourite event and I always encourage all athletes at any level to compete there if they can! Thanks for coming and saying hey!
Ease yourself back in the upcoming week! ???
Primary only
Warm up
2 rounds of
100′ sandbag carry 100lbs
20 Sandbag squats 100lbs
400m run
B. 195-220-255-285-300 (95%+)
C. 165-185-205-225-245-265 (95%+)
D. 6:17 DU UB, HSW 50′-50′, row 1:53, BBJO PUSH
F. Done
A done
B 100/120/130/150/160kg
C in 6 sets to 145kg
D 08:27
E done with 40kg kb 20/14/12/8 hspu
F done
A. Done
B. 185/215/245/260/275-failed. Not a good squat day. Was supposed to end at 290 and lowered it and still failed ???♀️
C. 135/145/155/175/195/205…these felt pretty decent today
D. Ouch. 8:04 and I used a 24’ box. My goal was under 8:00 so I’m happy with that.
I didn’t do any accessory. I procrastinated and ran out of time. Still getting back into it. My body was more beat up from WZA then I thought. Wasn’t a huge fan of the workouts this year. But it was still fun! It was nice meeting some of the other invictus athletes too.
I would prioritize the accessory work above everything. Lighter loading and higher reps will be better for you than trying to load heavy and tax your CNS. Ease yourself back in and keep yourself healthy for WCC!
I hate accessory work hahaha but okay. I won’t go so heavy over the next couple days. Also wish I was coming to sunny California….instead I’ll be in Montreal where it’s 13 degrees and they just got like 3 feet of snow ?
A) Did some nasal breathing work
B) Legs felt good today so went a little over the percentages, 275/295/305/315/325/335
C) 245/255/265/275/285/295
E) 70s for the split squats, shspu were 22/19/18/16
F) 8 GHRs, pushups without a band because I have weak pecs
When will you start doing wods again haha.
Miss seeing your score and try to compete against you
Once I can bench as much as you I’ll start doing metcons again
Haha oki so never then haha ??
Haha I’ll get back into them when I want to try to compete again, not entirely sure when that’s gonna be
?
yea i want to see your conditioning scores too 😛
Back from Miami, wza was pretty cool. Morning session sao from wednesday Ghd hip extensions 8 reps Glute bridges 8 reps with bands Hamstring curls 20 reps 3 sets 60 sec plank 45sec side plank both sides 10 face down barbell row 60 kg Second session pts. A. Done. every round around 1 minute. B. Set 1 @ 75kg Set 2 @ 85kg Set 3 @ 100kg Set 4 @ 110kg only did one rep. Set 5 @ 115kg C. Easying back in to this. 6 sets done @ 75-90kg D. 9:44 E. Split squats @ 22.5kg db Hs pushups… Read more »
Did you see CJ or I and decide not to come say hey?!?!?
Looked around for you on sunday but you were nowhere to be found.. Would have liked to come say hi.
Maybe another time!
Ha! We left Saturday night!
Separate nose breathing work done. Good.
Front Squats: 180, 210, 240, 265, 285.
Power Clean + Hang Clean + Jerk: 140, 155, 170, 185, 200, 215. Super happy to be hitting 215 consistently.
8 GHRs, 20 Blue band Tension Push Ups
Conditioning: 8:11
Double Unders and HS walks were slow. But then HTFU on the BBJOs. Not thrilled about this today. Room for improvement. High volume DUs continue to be a challenge. Happy to finish strong at least on the BBJOs.
Split Squats done at 35lbs, will go up next time, UB SHSPU: 21, 20, 19, 18.
Whats the limiter on double unders? Grip? Breathing?
They just really tire me out and it takes a while for me to recover. Hit 120 UB in a little over 1:00 but then the last 80 took three sets and I didn’t get done until 2:30 and my HS walks were more labored as a result. Medium heavy rope sets don’t bother me at all but 100+ catch up to me real fast.
Learn to relax and breathe!!! Don’t tighten up and hold your breathe!
??♀️Been working on it. I can hear myself breathing! My arms just get tired and I probably jump too high. I’ll keep plugging away at it… one would think I would’ve figured this out after five years.
Hey Tino (& the team)! Have a question hopefully you could answer…basically haven’t been feeling great this week (not sick thank god). On Wednesday I literally tried a few thrusters from the WOD and just scrapped it. I did a light 15 min EMOM instead..but in the evening came and had a super solid strength session which was so weird. Same this AM…just not feeling like I can push in the AM conditioning/WODs. Assuming we’re not having a deload week any time soon given cycle has just begun? Do you maybe advise to take a week of resting or decrease… Read more »
Sounds like you need a little physical and mental reset. I would take the weekend off and see how you feel me Monday. I hope you’re not getting unwell! Rest up, eat well and sleep. Let’s see how you feel come Monday. ??
thanks coach ♥