Primary Strength Session
A.
Build to a 5-RM Dumbbell Z-Press
followed by…
For time:
30 Dumbbell Z-Presses @ 85% of today’s 5-RM
B.
Four sets of:
Reverse Hypers x 20 reps @ 1010
Rest 60 seconds
Banded Leg Curls x 40 reps @ 1010
Rest 60 seconds
Banded March x 2 minutes
Rest 60 seconds
C.
Two sets of:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Stationary Dips
Rest 30 seconds
30 seconds of Banded Triceps Pressdowns
Rest 3-4 minutes
D.
Five sets of:
100-Foot Sled Sprint (heavy)
Rest 2-3 minutes
The sled should be loaded heavy! the total effort should take you between 35-45 seconds to complete. If possible, perform with 2-3 teammates, and go one right after another to ensure appropriate rest.
Primary Conditioning Session
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 20/15 Calorie Row
Minute 2 – 15 Burpees Over the Erg
Minute 3 – 30 Double Unders + 10 Strict Handstand Push-Ups
Minute 4 – Rest
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.
Rowing Endurance Option
Two sets of:
Row 1500 Meters @ 2k PR pace
Rest 3-4 minutes
Running Endurance Option
Beginner
Every 6 minutes, for 24 minutes, complete (4 sets):
500 Meter Sprint
Intermediate
Every 6 minutes, for 30 minutes, complete (5 sets):
500 Meter Sprint
Advanced
Every 6 minutes, for 36 minutes, complete (6 sets):
500 Meter Sprint
Condo: done, thank you for the rest minute!!!
A. 60s 30 for time 3:15 @ 50lbs B. Done used a 150lb D ball instead of the banded march. Couldn’t find the belt. C. First time doing SHSPU. No pain at all took them slow and lowered the volume. Worked 2 second descents on them. Some where around 15ish per round. Same with dips. Strict but with a small spot. Worked negatives also. D. Sled sprints done. Used with 4 45s. Should have went heavier. Primary Conditioning All row intervals around 40-45 seconds Burpees at 35-38 seconds. Felt good to push burpees. All rounds 5 unbroken SHSPU with 2… Read more »
Strength
A1) 55s
2) 45s. 3:50
C. SHSPU 23,18
Dips from box 35,37
Purple band 14,12
Conditioning
A. Done. Burpees over ERG felt like a luxury compared to box facing with jump over.
Haha really?! I find burpees over the erg way tougher!!
Strength:
A. 5 RM dbs z press 20#
15# and 1:10
B. Done
C. Hspu w/ one abmat 15/13, dips 7/6, didn’t count reps on the banded triceps
D. Done
Conditioning:
12 cals for row, 8 burpees over erg, and cut the hspu to 5(used one abmat). Missed one round bc my arms gave out on my very last rep of hspu
Session 1 A. Up to 50lbs on z press 30 for time at 45 5:47, should’ve done 40s B. Emom done SHSPU: 5, 5+1, 5+1, 3+1, 2+1+1+1 Then did 5×4 SHSPU and 2×3 SHSPU C. Sled sprints 180, 190, 200, 210, 225 loaded into sled. 50ft turns Session 2 Reverse hypers with 25lbs each side Green banded leg curls each set Banded marches done with 30lb med ball Outer pecs are pretty tender , so didn’t do anything else lol bench press really got me on Monday. Always get sore from it after not doing it for awhile. Will probably… Read more »
A. 40# then 4:00 at 35#
C. 30/20/23(blue) – 30/17/20
A. Worked up to 40# felt tired this AM
4:15 for 30@35#
C. Done
D. EMOM ✅ that was nice with the rest station! I could definitely push the row/burpees
Z-press: 60#s got 70# for 4 reps 30 reps at 55# in 2:43
B. Done
C. 23/24/30 then 17/24/31
D. Did with 340+sled
Conditioning: was nice, from the beginning did 2″ deficit kipping HSPU
Strength:
A1: Up to 50#’s ✅
A2: 3:53 w/ 40#’s ✅
B: 4 rounds done ✅
C: 25/30/20. 17/32/20. ✅
D: 5 rounds done w/ 250# + sled ✅
Conditioning:
A: Done mostly Rx. Scaled to 6 SHSPU.
Primary Strength
A. Upto 30kg
Then 30 FT @25kg 3:46, much harder than expected, went out a bit hot, 2s and 1s by the end.
B. Done
C. Shspu 28/20
Dips 17/18
Tri ext 25/25
D. Done
Conditioning
Done, Shspu tough after part C, ate into the rest on a couple of rounds but all reps complete
A. Hit 40# for z-press! Didn’t get it last week.
B. 35#…took over 4 minutes. Yuck
Conditioning: did with Evan and needed that push. Felt better than yesterday too. Evan beat me every time in burpees!! First three sets of shspu UB!
Then did D. Nice shoulder/arm pump afterwards.
Solid push from you guys today!
A) 55
50 3:30somethin that was awful
B) some
C) rested 30 sec between rounds…whoops
SHSPU 40/33
Dips 36/38
Tri ext 15/21
Prim condo
Tomorrow and yesterday’s…been a little girl about the condo.
Be a man tomorrow
You know it’s not my focus now but just feeling guilty about it. Doing lots of strength stuff everyday coach.
A. 55
30 @45 – 2:22. Surgery shoulder did not like this.
B. Done.
C. 27/22, 20/21, 23/23
D. Done with 4 45s. Started to rain so we cut the rest.
Conditioning.
A. Done. Last rd I got 8 strict.
This was a fun day of training ? A. 45# – got 2 at 50# 3:08- blew up a bit after rep 17 B. Done – banded rev hypers on the ghd since we don’t have one C. Hspu: 20/20 Dips: 15/18 Pressdown: 30/33 D. Done- 270# total weight – see FB pic ?? Coached a class then did the conditioning, so about an hour and a half break between. Really tried to push myself out of my comfort zone here… Made sure to finish the row and burpees every single set as fast as I could. Success there. Missed… Read more »
Awesome push today Beth and great start to the Open! it’s crazy how competitive your age category is!!
Dude… I know….?
Session 2
Row 1500×2 sets
6.17 and 6.14
Session 2
Emom done..felt good during this! 🙂
Sled pushes x 5 @60kg
Thanks a lot
A) skipped Z presses..
B)done
c) done
Primary conditioning:
A. done. rows in like 35-40 seconds. burpees in 35. scaled hspu to 8 but used zeus rope. goal was to go fast on row and burpees and be able to go straight into DU
Rowing
5:30.8 (1:50.2)
5:37.4 (1:52.4)
2 K pace is 1:50.4
Strength
A. 45#
30@35# took me 4:55 (10/5/5/5/3/1/1)
B. Reverse hyper w/50#
Leg curls with small red band
March with green band
C. Round 1: 25/21/17
Round 2: 20/19/19
Tricep press with blue and red theraband
D. Sled sprint
3 x 235, 1 x 270, 1 x 297? (Sled+45+ person)
Conditioning
Only made 8 & 7 HSPU the last 2 rounds
Rowing was :49/:47/:46/:45/:45 proud of that progress even though it’s not that fast
Nice work on those handstand push-ups!
Primary Strength Session
A. Build to a 5-RM Dumbbell Z-Press: Up to 22,5kg
For time: 30 Dumbbell Z-Presses @ 85% of today’s 5-RM: 3:56 @18kg (9+5+4+5+7)
B. Done
C.-D. Skipped this
Primary Conditioning Session
Still not able to breathe hard but wanted to get my heartrate up a little so did 5 rounds for time (of the same as the EMOM) but kept the tempo slow and controlled. Took about 20min I think.