Primary Strength Session
A.
Build to today’s 1-RM Dead-Stop Front Squat
Compare results to June 14, 2017.
B.
Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes
C.
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%
Rest as needed
Remember, this is 98% of your training 1-RM or your last tested, but recent 1-RM. Please do not use a guesstimate that is higher than a number you have actually successfully lifted.
Primary Conditioning Session
Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 20-Double-Unders + 10 Pull-Ups
Minute 3 – 10 Alternating Single-Arm Dumbbell Snatches (75/55 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:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
B.
Three sets of:
100-Foot Harnessed Sled Pull
Rest as needed
These should be HEAVY! This is a strength element, not conditioning, so load up the sled.
Running Endurance Option
Complete as many sprints as possible in 25 minutes of:
300 Meter Sprints
Walk 100 Meters
Keep these within 3 seconds of each other, if your pace drops walk slower in between sprints
A) 122.5kg (115kg last week)
B) 122.5kg 3×3 done
C) 85,115,130,160,170 kg
Primary conditioning
Done Rx
GG Team of 3 Qualifier #1
Back Squat – 300×7
GG Team of 3 Qualifier #3
Lungs not ready yet, had to stop because of bad shortness of breath
Primary Strength:
A. Built to 165# (got 170# June 14)
*attempted 170 twice but got stuck.
B. 3×3 @ 165# done
C. *based off 255# (heaviest I’ve hit in awhile)
8@140/6@165/4@190/2@215/2@235/2@250 – felt good today
Conditioning:
30 min EMOM – done
*scaled DB snatch to 45#
*rounds 8-10 got spicy; finishing bbjo’s and DB snatches right at the buzzer.
Strength Accessory:
A. Glute ham raises done
DB row done w/ 45# DB
B. 100 ft harnessed sled pulls done with 285#/295# (pr) /305# (pr)
Strength: A: 308, hit 330 last time but that was right before I hurt my back, happy to hit 93% after 4 weeks of basically no squatting B: all at 308 C: subbed for deadlifts: 3 rounds: Single leg hamstring curls: 10 each leg GHD hip extensions: 10 reps @1113 Conditioning: Scaled to 8 burpees and 6 snatches, only had 70# dumbbells. Also only did 15 minutes. Stopped early because I wanted to keep it easy on my back, happy that my efforts each minute were consistent and definitely had more in the tank but could feel my back on… Read more »
Is your back still messed up? Thats been w while dude!
It’s on it’s way to not being messed up, I think I strained it from over use and I’m trying to ease back into it
Primary strength:
A. Dead stop front squat @145
B. Front squats @145 finally didn’t have to drop weight on these for once!
C. Deadlift 110/130/150/170/185/200
Strength accessory:
A. Ghds done, db rows @30
B. Harnessed sled pulls done
Primary conditioning
Done, did 6 bbjo used a 30lb db
AM
Strength
A. Up to 185# (10# below best)
B. Done at 175#
C. Deadlift
1: 8 @ 155#
2: 6 @ 180#
3: 4 @ 210#
4: 2 @ 240#
Decided to stop there
Accessory
A. Done w/ 45# DB for row
B. Done with 450# someone jumped on second round so I did 600# on one round
Conditioning
Almost done RX (w/50# is the most we had)
But I tore the second to last round of pull-ups 🙁
Hitting 180 considering you’ve not really squatted is pretty damn good!
Strength
Dead stop legs were tired
255
Drop set 255
Deadlift form broke down at 374 so I stopped there I’ll post to Facebook
Didn’t have time to do whole emom
So I did 5 rounds for time
10 burpee box jump over
20 du
5 Dumbell row each side 70#
10 Alternating Dumbell snatches 55
Rest 1 minute ish between rounds
Took around 10ish minutes
Primary strength
A)310 (5#)
B)3/2/2 @305 (failed 3rd reps so I didn’t just quit lol)
C)250/300/350/400/425/455(failed)
D)made up bench because chest day is life lol 250
Emom done with 65# db. All the rest done as rx. Kept all sets under 30s for once.
Solid day Rich! Congrats on the deadstop PR!
Primary Strength Session :
A. 286# (Last time hit 275#)
B. Was only able to hit 1 set of 3 at 286# then had to drop it to 270#
C. Hit up to 375# (PR for a double)
Strength Accessory Option :
A. 50# DB
Running Endurance Option :
Finished 11 Rounds all around 1:05
Solid day ????
Awesome day Alec! Great work!
Dead Stop: 295lbs
5lbs less than before. I think a lot went into this. Betting doing the Deadlifts first didn’t help. Also, went to a different gym, basically alone, and later than usual. Meh. It’s ok though.
Last time I hit 300, but did the front squat sets after at like 275 or 285. Today I hit 295 deadstop, and did all 3×3 at 295lbs. Though not super pretty.
Ready for rest and food.
There’s a reason it’s programmed in that order…
Doesn’t always line up with work, big daddy.
Session 1 A. Up to 230 B. All at 215 C. So f’ing frustrating. Story time. I had to workout on base today and they only have male bars. No biggy…until I got to 280 and almost lost it out of my hands with the sweat and bigger bar. No biggy, I’ll grab chalk. They didn’t have chalk. I went outside and grabbed some dirt…I know, desperate, and went for my double at 98%. No go for 2 only because of grip. I felt like pr’ing today too. ? All reps as prescribed off of 305 except single on the… Read more »
You’ve got that PR next time! It will come!
A. 325 same as before but the triples were easier
B. 255-305-345-385-415
Scaled the weight down and it still felt heavy so I left it there. Couldn’t keep my core stable and didn’t want to push it
C. Used a 70# kb instead. This took a little while so I scaled to 8 reps after the second set. Glad to finish the whole thing though.
Glad your being safe on the deads. Nice job seeing out the EMOM!
One sesh today
Yesterday’s work
Cleans up to 275 for triple+jerk failed 285
Clean single up to 305
Bench 4RM 275
2 sets at 255- 6/6
Metcon done
Sled drags and rope pull done
? time
Enjoy your pizza!
Primary Strength
A. Dead stop upto 130kg, pretty sure this rep took about 30 seconds haha
B. 3×3 FS @130kg done
C. Deadlifts upto 212.5kg/92% didn’t attempt the 98% as this was already heavier than what I hit last week and a 2rep PR!
Conditioning
Done rxd, ouch!
Stopped being a pussy and forced myself to sprint the burpee bjo every round haha.
Also was sure to eat breakfast and have some intra carbs made a world of difference!
Amazing what dialing in your nutrition does for your performance 🙂
Solid push dude!
Rough day today. Lol
Primary strength
A. Worked up to 285 (left knee was bugging me) still a 10#pr though
B. 285lbs but missed my last rep on set 3 🙁
C. 290/345/405/455/485/515(fail)
Strength accessory
A. 5min EMOM
5 gh raises
5 kb bicep curls 44lbs.
B. 3 sets
6 single arm oh press @2111 60lbs
Rest 1:30
6 single arm bent over rows @21×0
C. Death march x20 immediately followed by walking lunges x20
Rest :60
25 band pull throughs
D. 3 sets
3min banded march with 30# wallball
*3min rest between sets
Nice work on the PR but look after your knee. If its still giving you issues lets cut back on any squatting volume over the weekend.
A) 315 a PR by 10 lbs
B) 3×3 at 315
C) 245, 290, 335, 385, 405, tried 415 couldn’t make it
EMOM
I did 8 rounds it was all I had one for I knocked the burpee box jump overs down to 8 but kept everything else the same.
Solid work on the 15lb pr!
Primary Strength
A) 300. 15#’s more than last time but 15#’s less than week before. Felt good though.
B) 300’s across. No problem.
C) went off of 475. Couldn’t peel 455 off the ground for the life of me but got 445×4. Built some confidence.
Primary Conditioning
7 burpee box jump overs
20+10pull ups.
6 DB Snatcehs at 75#’s.
Held on all 30 minutes. Felt good about effort/not over/under scaling.
Solid push on the emom!
Primary Strength
A. Dead stop @285 (legs were sore so I was surprised I hit the same number from June 14)
B. 3×3 at 285 felt easy
C. 8 reps @245
6 reps @290
4 reps @335
2 reps @380
2 reps @410
2 reps @435
Primary conditioning
Modified the bbjo to 6 because I didn’t think I would be able to maintain 8 or 10 reps for the whole 30 min so I went with the conservative. Everything else RX, this one was fun
All over of the place today… A: Dead Stop Front Squat 260lbs. Nailed 260 then failed 270 (which is what I hit on June 14th) B: To add insult to injury, I went to do my 3×3 at 260 and missed the third rep on the last two sets. To be honest, I didn’t see me hitting 3×3 at 270 which is about 95% of my 1RM. C: But then I nailed almost all of my deadlift percentages (and I haven’t deadlifted heavy in awhile…) hit 1 rep at 98%/325 but missed the second rep. Which is only 5lbs off… Read more »
Life schedule hasn’t stopped you putting in some solid work.
Hope you’re finding some balance and staying mentally and physically healthy.
S1
Clean the gym
S2
Dead stop front squat
375
3×3 @ 355
Legs still feel heavy after that 100 Cala yesterday
Deadlifts
Up to 475 for a double. It felt heavy so I stopped.
EMOM done. This was pretty chill today but I enjoyed feeling in control all the way through instead of the past few weeks.
You know you’re doing something right when emoms become “chill”