Primary Strength Session
A.
Five sets of:
Strict Dumbbell Z-Press x 6-8 reps @ 2111
(use 3-5% more weight as was used last week)
Rest as needed
B.
Four sets of:
Banded Leg Curls x 15 reps @ 4020
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Banded Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
C.
Four sets for times of:
Strict Handstand Push-Ups to 4″/2″ Deficit*
Tempo Ring Dips @ 2111*
Tempo Push-Ups @ 2111*
Rest 2 minutes
*Perform as many reps as you were able to perform last week in the 30 seconds for max reps. If you did not perform last weeks work then do so this week. Click here for last week’s workout
.
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
A.
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 50/35 Calories of Assault Bike
Station 2 – 60 Double Unders + 30 Kettlebell Swings (32/24 kg)
Station 3 – Run 400 Meters
Station 4 – 12 Burpee Box Jump-Overs (24″/20″) + 12/9 Muscle Ups
You guys do realize that if you fo the tempo dips and push ups correctly, the max that you could possibly do in 30 seconds is 6, right?
A. Done lighter weight..looking after shoulder
B. Done yellow band
C. Done but modified while should get better
3 x 10 tempo shspu
3 x 15 Tricep extensions (bottom of dip hurts)
3 x 15 tempo push ups
D. Done 80kg
Primary Condish. Done
With row and 4 muscle ups (shoulder but each set was ub)
This is for charlie…kims logged iN on my phone for some reason!
Why does Kim not post?!
Hi Tino! Sorry. I have just been lazy with the posting and it is something I do need to sort out. The open is going great and made massive progress from last year. Currently sitting in 291st place in Europe I believe and last year I was in the 900s. After the open I will make sure to post more. Hope you and your new family are all well.
That’s awesome to hear! You’ve put in a lot of hard work this year, pumped to see it paying off
A. Done with 45lb db’s
B. Done
C. Strict HSPU went 10/7/7/6
D. Done with 290#
Primary conditioning
Done RX
Side note: that conditioning was gnarly and I LOVE the assault bike. Haha
Hahaha it’s that same love hate relationship for everyone 🙂
Came in when the boys were finished with the presses .
B. Done.
C. Done. Hspu went 15, 13, 10, 10. Not sure on times.
Workout – done. All reps done. Calories went 50, 40, 40
A. 25/30/30/30/35 x 8
B. Doneee
C. Did last weeks
SHSPU: 9/7/6/4
Tempo Ring Dip: 12/10/11/10
Tempo Push-up: 11/11/12/10
D. Skipped
Conditioning
Didn’t want to do too much volume right away.
E2M for 24mins (3 sets)
Station 1: 18 cal ass bike
Station 2: 30Kb, 20kg (SO HAPPY THESE DIDNT HURT MY KNEE)
Station 3: 12 burpee box step overs 18″
Station 4: max UB muscle ups
5/6 (PR!)/5
Great job on those muscleups!! Good to see your knee is beginning to feel better. Hopefully it’s a sign of good things to come!
I think it’s also a blessing in disguise. Take some time to work on some imbalances and weaknesses and get ready for next year!
Strength
A. Done with 50s
C1) Def shspu 8,8,8,7
Ring dips 9,9,9,9
Push ups 10,9,10,9
D. Done after conditioning
Conditioning
A. Done. Cratered on the last round of assault bike. Muscle ups have improved.
One session because life
Bulletproof ankles
Bulletproof hips
Z press: 45/50/50/50/35
Banded booty work: done
Gymnastics: 3 rounds done rx 7/7/7
*cut z press and gymnastics short because my left shoulder would start getting out of position and strain non muscles. Shoulder imbalance is next thing on my list to address!
Primary Strength
A. 5×8 @22.5kg
Conditioning
A. Done, dropped MU after first round and did 24 bbjo, shoulder a bit angry at the bottom of the dip.
Getting some treatment later today.
Look after that shoulder. I’m sure some body work will have you right for Friday!
Just conditioning today. Scaled to 30 Calories and still couldn’t keep up with it. ?
But. UB on everything else. Which is pretty huge for me on my muscle ups. ??
Great work on those muscle-ups Caroline!
Strength:
A. Z press @ 20#
B. Done
C. Strict hspu 5/5/3/3
Ring dips 4/5/2/3
Push ups 7/7/7/8
Conditioning:
A. 30 cals on airdyne, 20 reps on kbs @26kg, 8 bbjo+3 mu unbroken
A. Done with 50lbs dumbbells
B. Done
C. Set 1: 10/6/10 Set 2-4: 6/6/10 (toe spot on the dips)
Primary Conditioning: did 6 strict low ring L sit muscles. No fails on any reps. Completed the first full round. Finished the second 50cal but it got to me and did 20 KBs then 3rd was 43 Cals and 20kbs. Realized I haven’t done them in a very long time. Gotta work them in more. This was a mental grind session! Thanks!
Condo
45 Cal each time
Dubs and Russian swings at 72
Row 500…..too cold
Burps + 12 strict c2b
Started Chris Hinshaw aerobic capacity work this week. Should be fun
Just out of interest, is the endurance option we offer not an option for you? Or is there not enough in the program? It’s always good to know what we could do better particularly when we offer similar programs.
To be honest it didn’t even cross my mind. I began to research endurance programs and his popped up as highly recommended. I have zero issue with y’alls programming that I’ve followed. I’ve never seen y’all’s endurance program, so I couldn’t give much feed back. I just knew I needed to build a bigger engine after finishing 300 in 17.4 and over 900 in the other 3.
Got it. I think there is more than enough to keep you occupied and build your engine on the program. I’m not sure adding in more will be beneficial if you already have issues with recovery. I know the program will be great I just hope you have the capacity to recover to see the results
Got it. Thanks for your input! Just trying to do the most I can
Emom done as RX
Station 1: about 2:45 every time.
Station 2: UB DUs and KB swings. Used an 88 and did Russian.
Station 3: all sub 1:30
Station 4: burpees in about :40 then 3×4 on MU.
Solid work today Michael! Those are good numbers
Thanks hunter!
so you scaled the swings 😉 haha
A. @ 15 kg, could probably have done 20/25 kg. Next week 🙂
B. Done rx’d
C. (Did test from last week)
DSHSPU: 16/14/10/10
Ring Dip: 12/12/15/12
Push Ups: 14/16/16/13
D. 5x30m x 130 kg, aversge time: 30-34 sec
Fun day! Shoulders where smoked 🙂
Glad you enjoyed it!
Primary Strength Session
A. Strict Dumbbell Z-Press x 6-8 reps @ 2111: 8@16kg / 8@18kg / 7@20kg / 6@20kg / 6@20kg
B. done.
C-D. Skipped these today
Primary Conditioning Session
A. Done. (MU: 7+2/7+2/7+2)
A. Z press 35s x 6 reps each set
B. Red band, green band for last two. Felt so good.
C. Last weeks- 2″ def. shspu: 8/5/4/3
Tempo ring-6/4/4/3
Tempo push-up 8(realized my tempo was clearly too fast on these since it should only be max 6 in 30 secs ??♀️)/so then…6/6/6
Conditioning : complete! Felt good to do a little running in there 🙂
A. Z press 25/30/30/35/35
B. Banded stuff done
C. Did last weeks
HSPU 10/8/7/7
Ring dips 10/9/7/7 maybe I went too fast?
Pushups 9/9/8/8
D. Sled sprint big sled with 90#
Conditioning done
Only got 30 calories on the 3rd round
Looks like you’re feeling better!
Yes. Still tired, but better. After the open I want to sleep for 3 days straight ?
Emom done with
Running on trueform
Ouch, that had to make the hamstrings tired!
haha yes
Session 1:
Z press with 45s..
Posterior torture session done: l
Arm day: 2:23-2:35-3:03-2:59
Con-
Done all reps completed but last 3 sets on air bike couldn’t quite get all the cals
Z press done
Hspu stuff done
Ready for friday!