Primary Training Session
A.
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings (32/24 kg)
10 Burpees
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
15 Double Kettlebell Deadlifts (24/16 kg)
10 Strict Pull-Ups
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Four sets of:
Tempo Bench Press x 4-6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can; these should be performed at least 5% heavier than last week’s sets)
Rest 90 seconds
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control; go heavy!)
Rest 90 seconds
Followed by…
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
20/15 kg Barbell Jumping Lunges x Max Reps in 2 Minutes
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes)
C.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 80% of 1-RM
D.
Three sets of:
Stiff Leg Deadlift x 10 reps
Rest 90 seconds
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible – but be sure to get full hip extension)
Rest as needed
E.
Against a 4-minute running clock…
40/30 Calories of Rowing
30 Push Press (115/75 lbs)
Max Box Jumps (30″/24″ – jump up, step down)
Rest 60 seconds and repeat for a total of FIVE sets.
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:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
If you do not have acess to a Reverse Hyper perform Band Pull-Throughs or Barbell Good Mornings.
B.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
*Working side is the side you are throwing the ball towards
Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for distances:
2 minutes of Running @ 85-95% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9). Walk or jog slowly during two minute rest periods.
Rowing Endurance Option
Ten sets for max meters of:
60 seconds of Rowing
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets, but don’t sell yourself short. We’re looking for repeated high power output over the course of the ten sets. You have plenty of rest and only ten minutes of total work, so push your paces.
A. 3+2/4+2 B. Bench 135 lunges 125 Bench max 5 Jumping lunges 65 C. 245 D. 135 E. 20” Bench jump overs instead of box jumps; 22/24/29/33/10 Manager pp unbroken fir the first 4 rounds, I was nervous about going unbroken on the last round, so I took a longer break before picking up the bar, but the break did not help, it made me feel less recovered and I think it surprised me to feel like I was already struggling 10 reps in. I dropped the bar at 15 and then that uncomfortable feeling really hit me and I… Read more »
Forgot to post in the AM so will post both sessions at once: Session 1 For distance: 12 Minutes of Rowing @ 70-75% effort 12 Minutes of Rowing @ 80-85% effort 12 Minutes of Rowing @ 75-80% effort Total = 8,184 m (2:11.9 / 500 m) 2,684 m (2:15.9 / 500 m) 2,806 m (2:08.1 / 500 m) 2,728 m (2:11.9 / 500 m) This was a good easy piece for the morning. The last 2 weeks of this were pretty mentally taxing Session 2 A. Every 2 minutes, for 20 minutes (10 sets): Deadlift x 3 reps @ 77.5%… Read more »
Primary
A. 3+ 10, 2
B. BP 175, Walking Lunges 135.
AMRAP BP: 17
AMRAP2 Jumping Lunges: 56
C. 330
No condo today, but will do Friday tomorrow
Enjoy your rest day dude!
a. done
b. 110kg bench 6 reps, 80kg lunges
14 reps bench, 71 reps lunge
c. 200kg. felt good
d. 110kg
e. 14, 11, 10, 7, 9
40 cal around 2 min
push press sets at 20/10, and 15/15
now i need some rest 🙂
You’ve earned that rest!
B. 115/135/145/150…I think I went too heavy because for my max set at 150 I only got 4.
C. 260# ..these are feeling so much better
D. Done
E. 26/14/20/17/18…my rows were pretty consistent, around 1:45, push press 3 sets. They were rough. My shoulders are blown up from the past couple days.
A good day of rest tomorrow will helpfully help with those shoulders!
– mobility done
– 2 amrap with nose done
– tempo bench @95k done and max reps 11. Max jump lunges 62.
– deadlift @192.5k really smooth
– stiff leg 100k and hip trust on box 100k
– no time for wod so will do that tomorrow
Gym open again! Warm up done First one went pretty well with nose breathing. During the second set the strict pull ups in combination with nose breathing cause me to run out of breath. B. Tempo Bench done at 70kg Sets of 5-5-4-4 max set no tempo: 7 reps Lunges done at 50kg got spicy for the last 5-10 reps. Jumping lunges didnt count but gor a good pump/lactate build up. C. Scaled to 70% need to build back up. Done at 120kg double overhand and double chin. D. Stiff leg dl @ 40kg Hip thrusts @ 60kg E. Cut… Read more »
Congrats!! Have a fantastic wedding and weekend!
Welcome back and congrats!! Hope you have an amazing weekend!!
A. Done
B. 50kg, lunges 50 kg
Max reps bench press 10
C. 105kg
E.
8reps (p.press 12-10-8)
9reps (p.press 8-8-8-6)
5reps (p. Press 12-10-8)
7reps ( p. Press 18-12)
0 reps (p.press 12-10-4)?
I was wrong, I thought the fourth set was the last. I pressed the press hard, it exhausted me. And then I heard my friends yelling at me that I should get up. Out of the corner of my eye I saw them sitting on the ergo.
I ran out of time.
Hey but know you pushed hard for the day! Glad you did that rather than never going big!
A. Done
B.Bench @115#, max reps 12. Lunges @120# (bodyweight) , max jumping 90
C. DL @ 260#
D. Done
E. R1 = 31 (Push press UB and did not stop at all in box jumps)
R2 = 29 (Push press 15/15), I thought I counted wrong R1 too many 30 so I make sure I counted right this round.
R3= 22 ( Push press 10/10/10) trying to figure out the best strategy LOL
R4 =22 ( Push press 15/15 )
R5 =19 ( Push press can’t remember, I was too tired lol )
Strength: A
Haha it all went blurry the last round. Greats days work! Those are some solid scores!!
A done
B 120kg bench all sets 6 reps
Lunges on 80kg
13 reps max bench
78 reps jumping lunges
C 180kg deadlifts (felt heavy today)
D stifflegged and hip thrusters done with 90 kg
E felt a little tired from yesterdays conditioning
did all pushpresses 18/12
40cal in around 2 minutes
Boxjumps 14/12/12/9/8
Money in the bank. Make sure you rest, recover and eat well today and tomorrow! Onward!
Had limited time so made the most of it:
Deadlift 10×3 at 270lbs or 80%
Conditioning: 18, 18, 16, 16, 16
Rows 2:11-2:17, UB Push Press.
Off to work. Another sweaty one in Mpls. Hard to hold onto the row handle at the end!
Definitely made the most of it! Damn solid work! Now stay safe in the heat!
8 am
Row
22–22–23–23–24
24–25–24–25–27
11 am
A.
Done
B.
Bench
82 kg. Max rep 10
Lunge 50 kg. Max rep 63
C.
Deadlift
150 kg (80% 168 kg but I was not able today)
D.
Done
E.
Box jump (75 cm) 8 P. P. 18-12 ( 52 kg)
7 18-12
7 18-12
4 18-12
2 15-9-6
Tired from the weeks work?
not very tired. I’m fine, but I feel the work done
Tempo bench press 4 sets of 6 reps at 50 kg Barbell loaded walking lunges at 50 kg max reps bench press: 8 reps @50 kg max reps jumping lunges @15 : 70 reps E2mom deadlift at 100 kg (beltless) stiff leg dl at 55 kg barbell hip thrust at 80 kg conditioning: Scaled to 25 calorie row, and 30 kg push press – Think I scaled smart on this session. All rowing done around 1:10-1:30 min. Round 1: 20-10 reps push press. 23 reps box jumps Round 2: 15-10-5 reps push press. 19 reps box jumps Round 3: 15-10-5… Read more »
Looks like you scaled pretty damn well! Solid start to your day!