Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed
C.
“Nuno”
Three rounds for time of:
400 Meter Run
9 Front Squats (275/185 lbs)
(barbell must start from the floor – no rack permitted)
D.
Two sets of:
100-Meter Suitcase Carry (Left Arm)
Rest 60 seconds
100-Meter Suitcase Carry (Right Arm)
Rest 60 seconds
E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
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.
Aerobic/Gymnastics Option
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 500/400 Meters of Rowing
Station 2 – 12-15 Muscle-Ups
Station 3 – 35/25 Calorie Assault Bike
Station 4 – 30 Wall Ball Shots (30/20 lbs)
Assault Bike Conditioning Option
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike
Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.
Compare results to February 16, 2018.
Still trained the last two days, but been cherry picking things since I ripped Monday and wanna let it heal so I can start the next cycle on the right foot! But couple stuff as written to note:
Chesticles yesterday – 305 (same as last time)
Assault Bike Conditioning
1:54/1:56/2:09/2:14/2:19/2:19/2:23/2:20
???
Last time: 1:45/1:58/2:05/2:26/2:25/2:32/2:41/2:38
Overall much better effort today on it
Glad you enjoyed the Assault Bike ?
Solid improvement!
A. Done
B. 135-165-195-225-255-275-275-295-315, left it there. Felt pretty solid, positioning felt good today.
C. 9:47, this is a 55 second improvement from April.
Runs were about 1:49/2:08/2:00
Squats were 9/6-3/6-3
I think I can get Sub 9 next we do this, just need to go UB on another set of squats
D. Done, 32kg
E. Done.
Great work Terrance! That’s a solid improvement!
A. Done
B. 135/135/140/165/185/205/225/230#
Felt sore from a long ruck on Sunday, took the weight off the floor and worked on mechanics.
C. 12:25 Scaled the weight to 205#
D. Done with 54# KB
E. Done
Air bike Conditioning (done on old Schwinn bike):
1:38/1:39/1:34/1:36/1:35/1:32/1:32/2:10 (bike read display reset Midway through first bike)
I’ll miss Friday and Saturday doing a USAW cert over the weekend.
Hope you have a blast at the cert and come in ready to hit the new cycle hard!
Pts
A. Warm up done.
B. Worked up to 105 kg (equals pr)
no higher attempts today.
C. Skipped. avoiding runs for a bit after hamstring injury.
D. Done @ 20kg focus on not leaning.
E. Done.
Added Flight simulator: 11:45
Trips on the way down costed me a lot of time
Next up: vacation for 12 days in Montenegro ?
Nice work hitting 105!
I hope you have a great vacation and when you come back your hamstring is fully recovered and you’re ready to rock!
A. Done
B. Up to 132.5kg didn’t go heavier, woke up with after good night of sleep with tight mid back and didn’t feel that great going oh
C. This surprisingly felt ok on my mid back scaled the weight to 102.5kg same as last time
8:56 (9:54 last time) happy with this
D. Done with 32kg
C. Ab wheel was no go and side plank was bit uncomfortable too
magnesium bath tonight and hope it will help
Damn! Well that improvement on the conditioning is surprising since your back was tight! Great work!
Plenty of rest tonight and tomorrow. I hope your back feels better!
A. Done
B. Worked up to 235. Failed 245. I put the videos on Facebook 🙁
C. I did the mix modal from yesterday instead. 22:12
D. Done
E. Done
Rest of strength accessory from yesterday done as well.
A. Done
B. Skipped due to shoulder
C. 8m23s
D. Strongman Accessory from 4th June
Well that was fast! Solid work Tom!
A) Done
B) Worked up to 315, missed 325 (95%) twice
C) 13:45, :35 slower than last time. Hoping its just fatigue, but this felt way worse than last time
D) Done
E) Done
What got you the run or squats? Slow to pick up the bar?
A.
Done
B.
117.5 kg( no good)
A. Bike conditioning
1:47–1:50–1:54–1:56
1:57–1:55–1:56–1:57
Emom 1’ X 6 set
6 ring MU ( target 6 Rep done )
Nuno in the afternoon but 110 kg( 85%)
Get after “Nuno” this afternoon!!
Legs feeling tired?
Legs are fine now
I did it the last time this way
Lets see a PR!
Nuno
12:22
110 kg 9-9-6/4
Aprile 2
12:52
Great work, that’s a solid improvement!
Started the day with assault bike condo
15 cal
9 burp
15 cal
God that hurt so good lol
1:41
2:02
2:04
2:22
2:22
2:17
2:19
2:14
Faster average than last time I did this
My favorite Assault Bike workout!
Great to see the improvement!
Finished up Hunters work. Decided to do EMOM
Did 20lb WB 20/10 all sets except last was 22/8
400m row around 1:55
Did 12 pullups and 12 strict rind dips because I can’t do MUs yet. Just know able to butterfly with my shoulder issue so I’m stoked
25 cal bike done in around 1:20 each round except last was around 1:10
I think I paced too much.
Last time I did this it hurt way worse. Or I’m just getting more fit lol
Just means you need to go faster now 🙂
Ok future thoughts. On emoms like this should I try to pick a more aggressive pace on the row and bike. Say hold sub 1:50 splits and try to hold 1:10 on bike. or up the calories and distance ?
It will depend on the time frame. You want to adjust so that you can maintain the time frame and be challenged to keep it under toward the end.