If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them.
Primary Strength Session
A.
Three sets of:
3″ Deficit Deadlift x 10 reps @ 57.5%
Rest 2-3 minutes
B.
Three sets of:
Dumbbell Press x 10 reps @ 3111
Rest as needed
C.
Three sets of:
Back Squat x 10 reps @ 2-4% heavier than last week
Rest 2-3 minutes
D.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed
Barbell Front Rack Bulgarian Split Squats x 8 reps each leg @2111
Rest as needed
E.
Two sets of:
Banded Hamstring Curls x 40 reps
Rest 30 seconds
Primary Conditioning Session
A.
For time:
60 Chest-to-Bar Pull-Ups
30 Squat Clean to Overhead (135/95 lbs)
15 Strict Handstand Push-Ups to 6″/4″ Deficit
Rest 5 minutes, and then. . .
B.
Four rounds for time of:
400 Meter Run
15 Overhead Squats (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:
Dumbbell Skull Crushers x 12 reps
Rest as needed
B.
One set of:
Banded Tricep Extensions x 100 reps
Strict Gymnastics Volume Accumulation Option
A.
Every minute, on the minute, for 10 minutes:
2-4 Strict Muscle-Ups
B.
Every minute, on the minute, for 10 minutes:
3 Weighted Strict Supinated-Grip Chest-to-Bar Pull-Ups
Mixed-Modal Conditioning Option
Complete as many round and reps as possible in 30 minutes of:
20/15 Calorie Assault Bike
1 L-Sit Legless Rope Climb
(start in an L-Seated position and hold that position as you ascend the rope)
300 Meter Ski-Erg or Row
15 Ring Push-Ups
40 Heavy Rope Double-Unders
Had a fever yesterday so catching up today
Conditioning
9m14s + 11m25s
Strength
A. 130kg
B. 22.5kg
C. 135kg
D. Done
Hope you’re feeling better Tom. Be smart and ease yourself back in!
A. 175
B. 25s
C. 180
D. Done w/65# for BSS
E. Done
Conditioning
A. 11:40
B. 12:32
Where have you been?!
Forgetting to post lol
Strength
A. 280
B. 50s
C. 305
Conditioning
A. 11:47
B. 13:47
Yesterday’s additional row
Avg 800m/round
A . 160/160/160 felteas y
B. 25/25/25
C. 155/160/160 felt easy
D. Banded pull through and 65# for split squats
E. Done
Primary. Conditioning
13:25 c2b I couldn’t find a rhythm Kipping hspu with. Deficit.
12:09
Strength accessory:
A. 15#
B done
Worked on mu and did sets of 2 pu with 4 sets with 10# and 6 sets with 5#
Good to see you putting in the time on your gymnastics Leah!
Deads @180
Db press 25/30/35…nursing the shoulder.
Squats 180/190/200
Did yesterday’s lunging metcon. 14:45 the right shoulder was not happy. Leaving for Spain for vacation Monday…for 2 weeks. I’m sure it will like the rest.
Pm Went to Marysville! Got to workout with People!!!
Today’s metcon
60CtoB 32/17/11
Sc+ Oh
15 SHSPU 4” 8/4/3
8:05
Run/ohs all UB
9:58
It was good fitness with you and the rest of the girls! #CFMBobcats
#crewlove
????
Primary strength session A. 255 lb B. 50/40/40 lb C. 255 lb D. 115 lb on the Bulgarian and green band on hypers. E. Done Strength accessory option A. 35 lb dumbells B. Green band Primary conditioning session 13:47 and 13:26 Strict gymnastic volume accumulation option A. 2 muscle ups per minute B. Done with 8 kg kettlebell *First time doing squat clean since my injury. I’m happy with my recovery. My wrist still hurts a little and I lost confidence and strength, but I’m making progress. Question: what do you prefer instead of hypers? Don’t have machine here. Using… Read more »
Great to see that your wrist is feeling better. I like to sub in band pull-throughs or barbell good mornings in place of reverse hypers.
Primary strength
A.) #187
B.)#25’s
C.)#170/175/180
D.)done
Primary Conditioning
10:06 (no deficit, these are rough. I try using a box but still end up wide. The tripod is rough and I end up with my head and hands back in a line)
13:59 (ub OHS, I run like a ?)
Keep working hard at those HSPU, they will come!
A. 282.5
B. 55/50/45 (that 3 second tempo is no joke)
C & D skipped (knee not feeling it today)
E. Done
Primary Conditioning
A. 11:06 (C2Bs 15/15/10/10/10; Squat Clean Thrusters all singles; DSHSPU @ 4” in 3s)
B. 11:16 OHS unbroken
Strict Gymnastiness
A. 2 reps throughout
B. Done w/ 20lb vest
Primary conditioning:
7:45
10:55
Legs were feeling it on those 400s.
Back hitting it hard with the crew! Crushed that first portion!!
A. 255×3
B. 30/35/40
C. 225/230/235
D. 220×3 Hyper
95 x3 split squats
E. Done and Hurt
Conditioning:
A. 9:58. Did C2B 30/10/10/10. Clusters hurt from the legs. And HSPU in 5/5/3/2
B. 14:34. I noticed I was a baby in the first round I went 10/5 on the OHS and all other rounds were UB…
Strict Gymnastics Volume Accumulation:
A. 4/4/3/2/2/2/2/2/2/3 WAS AWESOME!!!!
B. Used 20# vest for all sets
Nice work on the Gymnastics! Great day of work all round!
Primary Strength Session
A. 285#
B. 60#
C. 275#
D. Skipped
E. Done
Primary Conditioning Session
A. 13:35
B. 15:10
Strength Accessory Option
A. 25#
B. Done
S1
Cardio-Bro sesh with the wife.
S2
3×10
Deadlifts done @ 315
3×10
Back Squats @ 335
Conditioning
12:21*
11:46
*used 3” deficit and still couldn’t do a set bigger than 3 after the squat clean and jerks.
Some accessory
The squat clean & jerks might have had something to do with that 🙂
Session 1:
Primary strength
A) done 250
B) done with 50s
C) 240 these felt good today
D) done 95 on split squats
E) done this burned
Strength accessory
A) done with 35s
B) done this burned also haha
Session 2:
Primary conditioning
A) 12:15 went 4” on hspu and they felt a lot better than when we normally have a deficit. Then 13:25 had to do 3 rounds of 500m row and only 1 round of running because it started pouring down rain lol overhead squats unbroken.
Good day today!
Consistency!
??
Rowing
835 1:47.7 31
839 1:47.2 31
835 1:47.7 32
837 1:47.5 32
836 1:47.6 32
I knew you could. At least someone has confidence in you 🙂
Cond: used 2×45 plates on each hand with an mat. 10:59 then 5 min rest then 14:04. First run my legs almost completely cramped. Ub for all of ohs.
Dl 235,235,235
Bs 235,255,265
Rev hyper and bulg done with 95 on. Bb.
Hamstring. Curl done
Hydrate and make sure you warmup correctly! Can’t be cramping on first runs!
Session 1
Primary strength
A. Done @80kg
B. Done @2×12,5kg
C. Done @67kg
D. Band pull throughs instead of reverse hyper. Bulgarian split squats @25kg.
E. Done
Session 2
Primary conditioning
A. 16:00 RX
B. 15:11 RX
Strict MU progressions —> anyone has some tips that I can use to improve my strict MU? With a lot of effort I can do 1, but it’s not pretty. I can do +5 strict CTB and +10 strict ring dips.
I like these …
https://youtu.be/N_T3KN8CMCY
Thanx Cheryl!
These should help:
Banded Strict Muscle-Up https://youtu.be/lFkYAFzSI4k
Banded Muscle-up Transitions https://youtu.be/z80C2XbcCq4
Band-Assisted Strict Muscle-Up Transitions https://youtu.be/vK6JgEcL-F4
Thanx Tino!!
A. 117.5kg
B. 28kg
C. 114kg (+ 4kg)
D. no reverse hyper so did med ball curls of ghd
lunges 50-60-60kg
E. done
Conditioning
A. 14:04
Pm session
Gymnastic option
A. done 2 x mu
B. 10kg
Strength accessory
A. done with 2 x 12.5kg
B. done
No second part on conditioning?
My legs were done, didn’t fancy doing extra 60 squats.
A. 165.
B. 25s
C. 165…up 10lbs from last week. I’ve been working some DNS with my chiro and my fellow coach told me that it’s paying off cause I looked better squatting so yay!
My deadlifts and back squats were at the same weight today…that ok? lol
Will get in accessory strength later!
It’s all about that strength in solid positions ??
Primary strength:
A. 3” deficit deads @125
B. Db presses @20
C. Backsquats @105
D. Banded pull throughs done, barbell split squats done @55
E. Banded hami curls done
Strength accessory:
A. Db skull crushers @12
B. Banded tricep ext done
Strength:
1) 115 (+5)
2) 14/16/18
3) 115 (+5)
4) reverse on ghd with green band
Bss @ 60
5) done so pump!
Strict gym:
1) 1 strict MU all rounds
2) done with 10kg vest
Strength accessory
1) 14kg
2) small band
Solid work Thomas!
Thanks Tino!