Session One
Strongman Conditioning Session
A.
Build to today’s 5-RM Log Clean & Press
B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes
C.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per 100-feet)
Rest 2-3 minutes
D.
Three sets of:
100-Foot Harnessed Sled Pulls
(as heavy as possible, no stopping during 100-feet)
Rest 2-3 minutes
E.
300-Meter Sandbag Carry @ 80-120 lbs
(bear hug hold only)
Session Two
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 1-2 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-2 Skin the Cats
Minute 2 – 3-5 Nose-to-Wall Handstand Push-Ups
Minute 3 – 4 Ring Flys (Straight arms) + 7 Ring Push-Ups
B.
Three rounds for time of:
Run 400 meters
30 Burpees
50 Double Unders
20 Strict Handstand Push-Ups
50 Double Unders
10 Muscle-Ups
C.
Three sets of:
Single-Leg Deadlift with Foot on Wall x 5 reps each leg
(place your foot on a wall 4″-6″ off the ground, push into the wall to create stability and activation)
Rest 30 seconds between legs; and 60 seconds after the second leg
Landmine Rows x 5-6 reps
Rest 60 seconds
Session Three
Running Endurance Session
A.
This warm-up can be a little bit shorter since you are not sprinting, but take at least 10 minutes to warm up.
This could include a 400 meter jog, then 5 minutes of dynamic range of motion and a 4 x 50 meter sprints at a moderate/fast pace.
B.
Four sets of:
5 Minutes on (moderate pace) about 20-30s slower than your mile PR pace
5 Minutes easy jog
Report distance covered for each
Your pace is going to be slower than your 1 Mile TT – about 20-30s slower. If you run a 6 minute mile, then I want you to run these working intervals at 6:20-6:30 pace and see if you can maintain it for the 4 working sets.
During the easy jog, this should give you a chance to fully recover so that you can maintain your pace during the running portions.
Post distance covered to comments please.
Session 1 –
A – Don’t have a log so used an axel bar. Went Touch n Go 5RM Clean and Push Press @ 80kg
B – 50kg
C – 125kg
D – 125kg
E – No time.
We were at the lake yesterday, so I did this today. Session one: A. We don’t have a log, so I used a fat axle bar. Worked up to 90# B. 115# + Small Sled C. 115# + Prowler Sled D. 90# + Prowler Sled E. Done RX. No fun A. Minute 1: 1 Strict + 2 Kipping + 1 STC Minute 2: 3 N2W HSPUs Minute 3: 4 Flys + 7 Ring Push-ups B. 33:07 RX Runs were a bit slow, around 1:50-2:00 Burpees felt good, didn’t stop moving DUs – all unbroken Strict HSPUs – 5/5/5/5, 5/5/4/3/3 x… Read more »
Did the Session 3 running this morning in my neighborhood.
My distances were approx (in miles): .55mi/ .59mi/ .55mi/ .53mi
I have a hard time pacing runs… I’m either way too fast or too slow. I guess the pacing feel will come with more paced running pieces? Because I was way off the intended pace. I needed up just trying to maintain the same pace (not necessarily 30 sec slower than my mile pace).
Session 1
A. 115 w/ Keg
B. 135
C. 180
D. 225
E. 100
Session 2
A. 2+3+2/5/4+7
B. 25:50
C. 53/50
Session 3
Ran 5:00 hard and jogged 5:00 easy for 4 rounds. I didn’t measure the distance.
Session One A. Clean + Press w.log: 60kg, missed 70kg, B. Done @60 kg C. Done @ 80 kg D. Done , E.Done with 35 kg sandbag, walking the usual round @ 300m Session Two A.Every minute, on the minute, for 15 minutes: Minute 1 – 2 Strict Muscle-Ups + 3 Kipping Muscle-Ups + 1Skin the Cats Minute 2 – 5 Nose-to-Wall Handstand Push-Ups Minute 3 – 4 Ring Flys (Straight arms – on my knees + 7 Ring Push-Ups B. Done @ 22:30, today I really struggled with the SHSPU, had to split in fives, feeling little fatigue, C.… Read more »
Todays work
5rm log clean and press (used viper press)-70kg
Gymnastic stength done. 2/3/1 , 5 , 4/7 flys impinged the back of my shoulder.
Metcon – 23.21 had to row would have much rather run. Hspu 7/7/6 , MU 6/4
Session 3
Done at track
A. Warm up done
B. Mile PR is 5:55, went with 6:24 pace and kept it. 1250m, 1260m, 1250m, 1275m. During 5 min easy jog time I just walked ~350m back to start line then had a minute to get drunk and keep moving until next set. Calves are destroyed
Session 2:
A: EMOM: 2 strict+2 kipping+ 1skin the cat/ 5 Hspu/ 4 ring flys + 7 ring push ups
B: 26:10 RX
C: Done 🙂
Session 1
A. Used a fat bar and got up to 80#
B. 70# I struggled with my left arm
C & D 115#
E. 60#
Session 2
A. Did strict mu progression+1 kipping+1skin the cat, did regular strict hspu w/ 2 mats, 2 flys +4 ring push ups
B. 28:43 modified my burpees to 15, 10 hspu w/ two mats, and 2 muscle ups
C. Kept it light again
Session 3
Did this on the canyon trail so I didn’t get a distance total
Session 1:
A. Don’t have log just worked with push press
3×3 185lbs
2×5 165lbs
*felt heavy and off
B. Skipped no rope. Need to get one don’t know where to buy
C.
100ftx3 with 270lbs
D.
100ftx3 with 315lbs
E. Skipped
** called it a day here body feels beat up and need rest
I was running late this morning and only had about an hour today. I’ve added in crossover symmetry to get warm each day. Going to see if this shoulder and lat strengthening and activation can help my elbow since we think it’s stemming from a scap/ shoulder thing. Session 2: A. EMOM: done – 1 strict + 2 kipping + 2 skin the cats, 4 hspu, 4 ring archers (one arm out at a time, too painful on the elbow to do both at a time) + 7 ring push ups B. Only had time for 2 rounds… And I… Read more »
Session 1 A. Don’t have log. Did DB clean and press instead. Did 5 reps at each of these weights: 30-35-40-45-50(highest pairs of DBs available) B. 90 on sled, 135 on sled, 135 on sled C. 225 on sled, 250 on sled, 265 on sled D. 250 on sled, 275 on sled, 310 on sled E. 110lbs It was pouring rain, so had to put the two sandbags in a trash bag to keep dry. This was extremely hard to keep hold of, trash bag was slippery even when I picked up inside, much more interesting in the rain lol… Read more »
Session 2 first: A) got closer to strict MU than I have been, so that’s good Did banded transitions for EMOM, scaled HSPU to 2 reps B) 44:08 did 30# L-seated DB press for HSPU, banded behind the neck pullups for MU Got 4 out of 6 sets of DUs unbroken! C) done with 53# KB, 25# on 45# bar for landmine rows Right into Session 1: A) No log, so practiced sandbag clean and press with 25# and 40# B) 90# C) 135# D) 180# E) 9:07 with 80#, 11 seconds faster than Wednesday Will do running tonight. Not… Read more »
Session 2 first:
A. EMOM
Min1: 2,2,2 then switched to 1,2,2
Min2: 3 wasn’t sure if I wa doing it right though
Min3: 4,7
B. 3 rounds for time: 34:55 rx (strict HSPU was down to single an doubles)
C. 70# on barbell landmine row
Session 1 second:
A. 5 rep max clean and press: log+ 30lbs
B. Hand over hand sle pull: 225,235,235
C. Reverse sled pull: 290,300,310
D. Sled pull harness: 310, 310+70in kids, 310+30 in kids
Run later
Session 1- strongman.
A) no log so did axle bar clean and press. 5rm was like 165.
B) 398 first set. 353 second. 308 for the last.
C)498for all three sets. I did these at a much heavier weight earlier in the week. Legs were toast from yesterday
Out of time for that session.
Session 2)
Session one
A. dont have a log…or keg…did 150m tire flip
B. 205,205,180. bicep pump is real
C.
D.
E.
Hello? hello…hello (echo)
Haha! Was thinking the same, Kyle. Helluva Saturday.
Session 1 done morning session
15 emom done
Always 2 strict + 3 mu+ 1 cat
And 5 n2whspu
B) metcon
Time 21:51
Our 400 m path is much harder then most so I can’t really compare myself to you guys
Session 2 Running session
Did it on trueform 5 min run
5 min walk
Always around 1100 meters