Session One
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Box Squat x 2 reps @ 85-90% of 1-RM Box Squat
B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Clean (135/95 lbs)
Toes to Bar
Immediately followed by…
For time:
20 Muscle-Ups
If possible, please note two separate times to comments.
C.
Three sets of:
Bulgarian Split Squats x 6 reps each leg
Rest as needed
Barbell Good Mornings x 6 reps @ 3111
Rest as needed
*Keep perfect positioning during this lift. Do not worry about depth as much as your spinal position.
Session Two
OPTION 1 – STRONGMAN SESSION
Warm-Up and Openers
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two Sets of:
Landmine Rows
x 6 reps each arm
Rest as needed
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Sand Bag Clean & Press
Build to today’s 1-RM.
B.
For max load:
100-Foot Overhead Yoke Carry
Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
C.
Two sets for max load:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
D.
Two sets of:
100-Foot Harnessed Sled Pull
(as heavy as possible – no more than one stop per length)
Rest 2-3 minutes
-OR-
OPTION 2 – RUNNING/ENDURANCE SESSION
A.
Make sure you take a good 15-20 minutes to warm up. This could include an 800 meter jog plus the following drills:
5-10 Minutes of Dynamic Range of Motion Exercises
20 meters of High Knees
20 meters of Butt Kicks
20 meters of A Skips
20 meters of B Skips
20 meters of C Skips
Followed by…
Sprint 50 meters @ 60% effort,
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 50 meters @ 90% effort
B.
Four sets of:
100 Meter Sprints @ 80% effort
Rest 60 seconds
C.
Three sets of:
200 Meter Sprints @ 90% effort
Rest 2 minutes
D.
Two sets of:
400 Meter Sprints @ 95% effort
Rest 3 minutes
Total distance – 1800 Meters
Session 1
A. Across at 240 (90%)
B. 4:36/3:52
C. Split Squats w/ 70lb DBs
Good Mornings at 135
Session 2 (Running)
A. Warm Up Done
B. :15, :14, :16, :15
C. :34, :33, :36
D. 1:12, 1:21
Session 3 (Strongman)
Rear delt warm-up with 5lb DBs
Bicep and tricep openers with 10lb DBs
Rows at 60
Sandbag squats at 100
A. 165
B. 215, 225 for 80ft
C. 185, 185
D. 295 (no stops), 385(1 stop)
Yoke carry 100ft unbroken – 110kg 2 months ago had to break 100ft into 3 sets with this weight.
You will get to retest your box squat soon 🙂
Session 1
A – 136kg
B – 6.25/13.25
Forearms are cooked from double dt yesterday.
C -done
Session 1:
A. 135lb
B. 6:21 Squat cleans where the slowest part
MU: 6:49
C. Done
Session 2:
No track today (country life problems) but ran about a 5k including 5 sets of hill sprints.
Session 1
A. 260 for box squats
B. 6:58 – grip gave way on toes to bar
Muscle ups – just worked technique as today was first day ever on rings.
C. Done
Session 2
Strong man session Warm-up – done
B. Subbed with overhead sandbag carry 80lbs. And did 4x the distance due to limited equipment.
C. Prowler with 45’s on each side on grass field.
D. Prowler with 230lbs on it on grass field. (No cleats so footing was a limiting factor.)
Had about an hour today at home, so I decided to do yesterday’s session 1. A. power clean build to 185# B. EMOM Power clean: 185# C. Double DT: 17:18 (7:23 for DT) 185 is about 5# under my 85%, but I’m working on being consistent with my footwork on power stuff and not star-fishing. DT stole my soul a little. My grip was actually ok, I didn’t rip out of the gate on the first 5 rounds, but I was so sweaty, the bar had sweat dripping off of it. It got hard to hang on for the cleans.… Read more »
Session 1:
A. 220
B. cleans and t2b: 6:21RX
MU: 7:23
C. split squat with two 35# kb’s
GM with 85#
Session 2 (running):
Didn’t have a way to measure the distance so kinda modified it with time domains
A. Done
B. Four sets: 30 secs @ 80%, 60 secs rest
C. Three sets: 60 secs @ 90%, 2 mins rest
D. Two sets: 2 mins @ 95%, 3 mins rest
definitely ran more than programmed overall because I know my sprint times would be faster for all of these but I figured this would work.
Session 2: strayed from program
Did warm up
4x400m run @85% effort
1:24
1:20
1:16
1:11
*times got faster due to not having a watch and getting scared I’ll be under my pace
4x200m sprint
:38
:37
:37
:36
Session 2 strongman
A. Up to 110, two together, wish we had bigger
B. 255lbs, happy with this since it’s also the heaviest I’ve clean and jerked so far post injury
C. 160 on sled, 160 on sled. Just got a 2″ 100ft rope, whole new challenge haha used to using a 40ft 1.5 or smaller rope
D. 315 loaded onto sled, 350 loaded onto sled
Numbers are on the way back up! nice work!
Thanks Tino, appreciate it!
Session 1
A. 115/120 for 7 sets
B. 10:43 @65#, my arms/shoulders were tired so I struggled here with t2b
20 muscle ups for time 12:23
C. Done and also did yesterday’s accessory work
Session 2
A. Done
B. 18/18/18/18
C. 39/40/45
D. 1:46/1:44
Session 1:
A. Box Squat: 315×4 rounds, 295×4 rounds
B. 7:14
20 MU: 4:51
C. Bulgarian Split Squats: 0, 95, 135
Barbell Good Mornings: 45, 95, 135
Session 2:
A. didn’t have heavy enough bag
B. OH Yoke 285lbs
C. Sled hand over hand: about 300. I used people on sled
D. Sled pull: 320, and 365
S1
Running done
S2
Box Squat done 365
Metcon – 4:36 and total time was 9:38
Grip was a factor but muscle ups in big sets under fatigue is a weakness for sure.
Accessory done.
Great work on the first portion of C but damn those muscleups slowed you up!
Thanks coach ! Yea I knew it was going to be tough going in but just couldn’t go bigger than 4 or 3. Then mostly 2s. I was landing in the dip really low.
Warm up complete.
Did landmine with 60lbs plus the bar.
Did sandbag squat with #75.
Skipped clean and press due to only 1 sandbag available today.
100 ft Yoke carries: first at 225. second at 265.
That was a spicy meatball.
Hand over hand @ 165 for both.
No time for harness. Remainder will happen tonight.
Session One
A. 8×2 Box Squat @ 153 kg (90%)
B. Part 1. 5.50 – total result 9.20.
C. Done
Session Two
Warm-Up and Openers
Done
Strongman Conditioning Session
A. Worked up to: 70 kg
B. 120kg UB / 140 kg, 25m – had to stop once when it was 5 m left, lost the balance :/
C. 2 x 120 kg
D. 230, 270 kg – stoped once because I had to turn the sled.
Splittet 21 and 15 reps once on the HSC, T2B UB – MU 5×4, little to much brake. Happy with the strongman session.
Sorry I haven’t been posting but I assure you I have been doing all the work. Been doing the endurance training and swimming this whole cycle as well. Trying to maintain my strength is tough.
AM session – Running (just like last weeks swimming)
A. 800 m warm up plus all dynamic drills
4x50s done
B. All in the 13s
C. 27/28/31
D. 1:12,1:12
PM session
A. Done at 375
B. 4:46 – 9:14 total
C. 53/53/72 for split squats
135/135/185 good mornings
Good to see you back posting again. If your aerobic capacity is priority just now don’t pay to much attention to your numbers. Focus on your priorities and maintain the volume of lifting you have been doing. In the long run you will come out on top.
Thanks, appreciate it!
2nd session (ouch!)
Warm done exactly as written
A. Sprints done, felt pretty good to do some speed work
B. Done- no time taken
C. Done- no time taken
D. 62-63 second respectively, that hurt!!!
*I liked the speed work at the beginning, wouldn’t mind do some agility/speed work like that a little more. I feel like we get really caught up in doing MetCons, lifting and endurance work but never shorter sprints/agility stuff. Food for thought
Session 1:
A. 295 8×2
B. Scaled to 15-12-9 w/135lbs
10:30
Followed by 30 pull up 30 strict bar dip
5:28
*tweaked something or maybe my back is tender from yesterday so kept it safe for the metcon
C. With DB 40lbs and 95lbs Goodmornings
* always rip my hands with TTB so it hurt doing PU
Session two (primary work)
A. 335
B. 5:33 for hc/ttb
hc: 15-6/9-6/9
ttb: 7-6-4-4/6-5-4/5-2-2?
pretty upset about how dt went yesterday so wanted to be aggressive on cleans while staying consistent.
9:42(4:09) for mu. went 3s till 18 and then did 2. no misses but need to cut down on the chalk trips.
C. done
Solid job coming back and hitting today’s work hard!
Session 1:
A- 365#x4 385#x4
B- RX- HC&t2b- 6:31 MU- 2:56 total- 9:27
C- do this in session 2
Session 2:
Strongman-
A. Sets at 215#
B. Hang Squat Clean/T2B – 5:47
Muscle-ups – 3:49 (5/4/3/3/3/2)
C. Split squats and Good mornings with 85#
Endurance session later…