Primary Strength Session
A.
Two sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet; try to use the same weight you used for last week’s 100-foot increments)
Rest as needed
B.
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.
*If you were able to perform all sets and percentages last week then increase by 2-3%
C.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed
D.
Every minute, on the minute, for 12 minutes (6 sets):
Odd Minutes: 315/215 lb Deadlift x 7 reps
Even Minutes: 6 Burpees to Rings + 6 Toes-to-Rings
Primary Conditioning Session
A.
Complete the following against a running clock…
For time:
21 Thrusters (95/65 lbs)
25/20 Calorie Row
21 Thrusters (95/65 lbs)
When the running clock reaches 4:00…
B.
For time:
15 Thrusters (115/75 lbs)
25/20 Calorie Row
15 Thrusters (115/75 lbs)
When the running clock reaches 8:00…
C.
For time:
9 Thrusters (135/95 lbs)
25/20 Calorie Row
9 Thrusters (135/95 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.
Strength Accessory Option
A.
Three sets of:
Barbell Loaded Hip Thrusts x 8-10 reps @ 21X1
(go heavier than last week)
Rest 90 seconds
Dumbbell Z-Press x 6 reps @ 2111
(aim for 5 lbs more than last week)
Rest 90 seconds
B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
C.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
D.
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
Rest 2 minutes, and then…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Rowing Endurance Option
Three sets of:
2 Minutes of Rowing @ 20 s/m
2 Minutes of Rowing @ 22 s/m
2 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
Rest 2 minutes
Running Endurance Option
Beginner Option:
Every 3 minutes, for 15 minutes, complete (5 sets):
Sprint 300 Meters
Intermediate Option:
Every 3 minutes, for 18 minutes, complete (6 sets):
Sprint 300 Meters
Advanced Option:
Every 3 minutes, for 24 minutes, complete (8 sets):
Sprint 300 Meters
Primary Strength Session
A. Done
B. SP
5x 55/ 3×68/ 1×75 kg
4x7x62.5 kg (up 3 % from last week)
C. DL
8×110/ 6×130/ 4×151 kg
3x3x 175 kg
– with straps
D. EMOM: done
Primary Conditioning Session
A. 02.50/ 3.14 / 3.25 (omg)
Strength Accessory Option
A. Done
B. Done
C. Skipped
D. Done
Fun day – loved the thruster and rower combo – lord have mercy! :o). Used straps on DL, but not on the EMOM.
Had a time constraint yesterday, so did what we could.
Did a super set of Presses & DL
Presses –
120, 145, 165, 137, 137, 137, 137
DL –
230, 275, 325, 370, 370, 370
12 Minute Amrap – (these are fun)
Done at RX
Conditioning –
3:12, 2:56, 3:13 = 11:13
Strength:
Press sets of 7 at 165
Conditioning:
309/3:40/3:43
PM Session
Primary Strength
A. No yoke and no room to walk around so did 2×1 min OH hold @ 60kg
B. 53.5/66/72.5kg 4×7@62.5kg
C. 8@110/6@132.5/4@155/3×3@175kg
D. Done
Primary Conditioning
A. 2:53/3:13/2:57
That’s was a big day!!
Lots of solid work!
A.) used mod yoke carry
Banded kb barbell overhead carry
B.) strict press
5-115
3-145
1-165
7-135(70%)
7-145(75%)
7-145(75%)
7-140(73%)
Did my math wrong and went to high still hit the numbers
C.) deadlift
8-265
6-320
4-370
3×3-425
D.) Emom completed as Rx
Rounds were 28s-30sec
C.) 0-4 min
3:01
4-8min
3:33
8min
3:55 horrible wod!!!!!
D.) Did some accessory
Weighted hip bridges
315×10
315×10
335×10
Z press
Performed these with 45lb db
Ran out of time for the remaining
Today’s conditioning was definitely spicy! Solid work!
Strength
B. 120,140,170, 4 sets x 140
C. 240,290,340, 3 sets x 385
D. Done.
Conditioning
A. 3:02
B. 3:07
C. 2:53
Under estimated the rowing on this one. 15s thrusters were a wall. Enjoyed this one.
That darn rowing will get ya
Primary Strength
A. N/A
B. 100/125/135/115×4 (flew thru these)
Class Metcon
EMOM 10
10 Box Jumps @ 30″
2-5 Bar MU
C. 245/290/340/390 (couldn’t lift, grip shot after metcon)
I don’t finish my strength sessions til this time at night, is it worth even posting?
SOP went up 2%
Deadlifts re set every time instead it tap n go
Made the emom tap n go really easy lol
Deads done at 265
Conditioning let’s just say I need to go harder, much harder. I pace everything
Always worth posting. #accountability
Didn’t think you guys saw it that late! Okay!
Been doing my own program. I need some inspiration so I’m back on it! A. Yoke 330 lbs B. Press based off 210 C. Deadlift up to 465 for triples pretty easy. D. I did all the work on the minute in 0:38 per round. Conditioning A. 2:33 B. 2:37 C. 2:11 Strength Accessory A. Hip Thrusts @ 155 with hip circle around knees Z Presses with 50s B. Glute Ham Raises x 15 to tempo Let Raises done. Rowing Endurance 20 spm @ 2:00 22 spm @ 1:56 24 spm @ 1:52 26 spm @ 1:48 1:54.1 / 500m… Read more »
Crushed it! Strong deads and wicked quick times
Thanks man! All movements I like!
Hope all is well Kevin! and hope to see you again sometime soon. Love seeing you on here
“Don’t call in a comeback…”
Hope youre well Kevin!
Yes!! Come workout with me some time!
Session 2 A. Deadlift 195-230-270-310-310-310 B. Emom done, first 4 sets at 295, final 2 sets at 315. All UB. Happy with this, glad I could get in a couple sets at 315, my max is only 385. No belt, haven’t worn one for anything since coming back from my injury. C. Hip thrusts 185, 205, 225lbs Db z press 30, 35, 40lb Dbs D. Banded march- 30lb med ball, 50lb Dball and black band slightly thicker than a green E. 2 sets of db lateral raise and Hercules hold 10lbs 2 sets of db lateral raise and Hercules hold… Read more »
Strength:
A. 235
B. 105-135-145-120-120-120-120
C. 235-280-325-370-370-370. Did 370 for 6 reps on set 4 by mistake. Made the rest seem easier.
D. Done
Conditioning:
A. 2:59
B. 3:00
C. 2:34
Accessory Strength:
A. 225 & 44s
B. Done
D. Done with 8s and 35s
Running Endurance:
Beginner Option Done
Strength:
A) Done
B)115/145/155/140 for 4 sets
C) 250/300/350/400 for 3 sets
D) Done
Conditioning:
A) 2:51
B) 3:05 (10/5 on thrusters)
C) 2:54
This was hard. Not the greatest combo for me. I struggled with this. Glad I got to hit a weakness.
Optional:
Banded marches & Dumbbell work
You won that struggle Nate solid work, think you can wipe that off the weekness list. You must have rowed pretty hard
A) no yoke. Need to figure out a good substitute.
B) 75/90/105/80/85/85/85
C) 155/180/210/240(whoa…haven’t deadlifted heavy since before baby…this was a hard weight today. One At a time.)
Conditioning-woof. Stayed at 65# since I’ve been nursing a tweaked wrist from a failed clean. Still seemed to be just as effective for conditioning today.
3:45/3:20/2:50
Tried to keep rowing to mid 900s. I’m 5’4″, so rowing isn’t a cake walk…I’m working on making this as strong and efficient as I can!
Good substitute is bar loaded with chains or kettlbells hanging from bands
Strength Accessory:
*At work in the AM*
A: 245# hip thrusts. 40# DB’s for Z-presses ✅
D: Done w/ 15# DB’s ✅
Primary Strength:
A: Skip, no yoke ✖️
B: 5-115#, 3-140#, 1-155#, 4×7-130#
C: 8-245#, 6-295#, 4-345#, 3×3-405#
D: Done Rx. This was SOO much easier than last week.
Primary Conditioning:
A: 3:22
B: 4:00-8:45
C: 10:00-13:35
I suck ?
Load a barbell with chains or bands and kettle bell to get the same effect as a yoke.
I only have bands, no access to chains. I’m not a huge fan of performing it that way. I just feel like the benefits are completely different than what you would be getting from an overhead yoke carry. With the bands, it primarily involves a great deal of balance (so does the yoke) and very little strength benefit. Whereas the yoke builds strength, primarily, and core/balance as a secondary……Just my thoughts.
The primary objective is not for strength benefits it for overhead stability and activation. Having used all three methods in house I personally get more out of a thick pvc pipe loaded with bands and kettlebells. I actually get the least out of the yoke. It’s definitely more beneficial to do something that gets similar stimulus than nothing at all. Do what’s comfortable for you even if it’s just a loaded barbell carry or overhead kettle bell carry ?
A. Well, I carried all my weights outside (-5 today) and was going to dig the yoke out of the snow and the lock to our obstacle course area was frozen solid… maybe I will but it out when we get some warmer weather or I will have to take a blow dryer to it =) B. Strict Overhead Press Set 1: 5 reps @ 60% of 1-RM- 75 Set 2: 3 reps @ 75% 85 Set 3: 1 rep @ 80-85% 100 Set 4: 7 reps @ 65-70% 85 (80s last week) Set 5: 7 reps @ 65-70% 90… Read more »
Damn that’s sounds cold! I bet you can’t wait to come to SD to train in the warm weather!
Primary strength:
A. Used a fat bar with banded kettlbells
B. Strict press 60/75/85/70/70/70/70#
C. Deadlift 100/120/135/155/155/155#
D. Used 115# for deads
Primary conditioning:
A. 2:47 @55, 15-15cal -15 for rep scheme
B. 2:59 @65, 9-15cal -9
C. 2:18 @75, 5-15cal -5
2x 150-Foot Overhead Yoke Carry 145#/185# Strict Overhead Press Set 1: 5 reps @ 63% ✅ Set 2: 3 reps @ 78%✅ Set 3: 1 rep @ 83%✅ Set 4: 7 reps @ 68%✅ Set 5: 7 reps @ 73%✅ Set 6: 7 reps @ 73%✅ Set 7: 7 reps @ 73%✅ Deadlift *Set 1 – 8 reps @ 50%✅ *Set 2 – 6 reps @ 60%✅ *Set 3 – 4 reps @ 70%✅ *Sets 4-6 – 3 reps @ 80%✅ Primary strength session D. Got all 12min, but did deadlift @185# Primary Conditioning Session A. 3:26 unbroken B. 3:36… Read more »
Nice work overall, Need to keep those 9 thrusters unbroken 🙂
Pump
-rowing done at prescribed paces
-3×15 hamstring curlzzz
Session 1
A. Done (bar & kb’s)
B. 75/85/95/80×4
C. 145/175/205/235
D. Done rx (avg :13/:35)
Session 2
A. 3:22
B. 4:12 (5 reps left at :10 till 4…couldn’t pick it up ?)
C. 5:30 (rowing is my weakness…I just wanted to do it all)
Session 2
Row Endurance
=1941m, 2070m, 2103m
(Toyed with sitting up higher during my 2nd and 3rd rounds, and I think it really helped!)
Deadlift
= 275×8, 325×6, 375×4
= 425×3, 435×3, 445×3
Deadlift/Burpee/TTB Metcon = COMPLETED!
Everything unbroken ?