Primary Training Session
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean
*Sets 1-3 = 3 reps @ 60%
*Sets 4-6 = 2 reps @ 70%
*Sets 7-9 = 1 rep @ 80%
*Sets 10-12 = 1 rep @ 90%
B.
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 30 Double Unders + 6/4 Muscle-Ups
Minute 3 – 20/15 Calorie Row
C.
Four sets of:
Dumbbell Bench Press x 10-12 reps
Rest as needed
Supinated-Grip Bent Over Barbell Rows x 8-10 reps @ 2011
Rest as needed
D.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
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.
Strongman Accessory Work
A.
Two sets, for max weight, of:
150-Foot Yoke Carry
(work on quick and crisp footwork – short, fast steps; wear a belt – this is not just for support, but also gives you something to press your obliques against and teaches athletes how to brace properly)
B.
Two sets for max weight of:
200-Foot Farmer’s Carry
(turn every 50-feet)
If you make the entire distance without dropping on the second set, stand stationary at the end holding the handles until you can no longer hold the load.
C.
Three sets for max weight of:
100-Foot Harnessed Sled Pulls
Rest 60 seconds
Rest 3 minutes, and then…
D.
Four sets for max weight of:
100-Foot Reverse Sled Drags (alternate arms each set)
Rest 60 seconds
Rest 3 minutes, and then…
E.
Three sets for max weight of:
150-Foot Sled Sprints
Rest 60 seconds
Rowing Endurance Option
For efficiency:
Row 1000 Meters @ 25 strokes/minute
Row 1000 Meters @ 22 strokes/minute
Row 1000 Meters @ 25 strokes/minute
Row 1000 Meters @ 28 strokes/minute
Row 1000 Meters @ 25 strokes/minute
I did the Performance wod this morning with the class and finished in 12:30.
Then hit B tonight
Scaled to
8 burpee box over
30 du
8 cal row
Countdown has begun right?
Almost… ?
A. Clean
Sets 1-3 @ 102
Sets 4-6 @ 120
Sets 7-9 @ 135
Sets 10-12 @ 155
21 min EMOM: this was brutal
First round RX
then…scaled to:
10 bbjo
30dubs + 3 muscle ups
12 cal row
C. DB bench w/ 35# DBs x 12reps
Barbell row: 105# x10reps
D. 400 m sandbag carry
55# copper bag – 3 stops
Shoulders and forearms were killing me
Was the emom that bad?!? ?
So bad. Coulda passed as 18.6 ?
Took Sat + Sun off after the open, just mobilized on Monday, and have mostly been lifting + accessory this week.
Short session today, traveling in the afternoon.
A) 5 min bike warmup, crossover symmetry
B) 6 rounds, approx every 4 min:
10 BBJO
30 DU
1 strict MU (failed these on the first 2 rounds)
10 cal assault bike
Katie!! Are you back in San Fran?!
Yes!! Actually this moment I’m in Colorado but in SF generally. Sorry I missed saying goodbye to you!! I’ll be visiting you guys some more in April/May too but not sure exactly when yet 🙂
Exciting! You can tell me all about it when you come back!
1-3 @ 185
4-6 @ 215
7-9 @ 245
10-12 @ 275
These felt really good no misses
Had to scale the EMOM but got some solid work in
Nice work today Jordan. That’s a solid day of lifting!
A:
1-3: 185lbs
4-6: 210lbs
7-9: 240lbs
All good and fine. No misses.
Missed every single one at 90%. I have zero confidence in my strength at the moment. I know that’ll change once we start the cycle. I dropped to 85% and did two singles. They felt hard.
That confidence will come back soon!
AM)
Worked weaknesses
Then
8 Sets
30/30 Bike
115 Cals
PM)
A) 205/235/270/300
B.Done. Did 8/ 30 & 4/ 15 Cal
C. 75 DBs, 145 on T-Bar Row
A. 185, 215, 235, 275
B. Done.
C. Done.
D. Done.
Primary:
A. 105/105/105 x 3;125/125/125 x 2; 140/140/140/155/160/160 x 1
B. EMOM
10/8 for the remaining Burpees
30 Dubs and 4 C2B
10 cals
C. Dumbbell Bench – 30×12/35×12 for remaining sets (No Db so I used Kb)
Bent Over Rows 85#
D. 400m Sandbag Carry. Only bag was 50# did not drop walked slow.
Alright Alright.. gonna do a better job of finding time to comment. My bad, Coach Tino, it’s been a minute. Body is getting back to nice and recovered and ready for next week. Primary: A. 185/195/205 x 3 235/240/245 x 2 265/275/285/295/305/310 x 1 B. Emom – Had to adjust numbers along the way to stay afloat on this one. Phew! 10/10/8 the rest of the way on Box Facing Burps 30 Dubs and 4 Bar Muscle Ups 20/20/20/17 cals the rest of the way. C. Dumbbell Bench – 60/65 across Bent Over Rows 95# 400m Sandbag Carry. Had only… Read more »
Its been a long minute!!!
Awesome work in the Open, its great to see all your progress pay off. Now please post so I can follow along 🙂
Yes sir!
Morning session: Primary training A) 180/210/240/270 felt good to get a little heavy today C) done with 65lbs and 155 for rows D) done with 150 dropped after about 100m each time Strongman work A) no yoke :/ B) farmers carries with 90lbs almost dropped it towards the end on the second set C) done (idk what the weight wat but it was a lot D) done 4 45s on the sled E) done 3 45s on the sled Afternoon session: Emom done did 3 rounds rx’d then scaled to 4 muscle ups and 18 cal row. Happy to get… Read more »
A. 210 245 280 315
B. Scaled/ 8 BBJO/30 DU/ 4 BMU/ 16 Cal
Until round 4 then…
6 BBJO/ 20 DU/ 3 BMU/ 12 Cal
C.4×10 @75
4×10 @135
D. 125 bag
Solid day of work Gunnar!
Second session
Rowing option done
Okay so my first goal for this season is to relearn the kipping muscle up… I’m so over them being so damn hard … because I pretty much do them Strict. My shoulder is still messsed up from 18.3 so did what I could because I know I need the practice. 1. Cleans- 3 reps @ 115/125/135 2 reps @ 145/155/165 1 Rep @ 175 x 4 1 Rep (failed) @ 180 Backed off to 165 x 2 singles Once I failed has overwhelming fear of hurting myself Felt sluggish and unmotivated today Had to go home and come back… Read more »
Rows Done
Hold up…if your shoulder is messed up why would you do muscle-ups? You’ll just be compensating creating bad movement patterns and prolonging recovery. Rest and get it checked out. You’re not getting any better pushing through pain or discomfort.
A.
1-3 171#
4-6 205#
7-9 227#
9-12 245/256/256(f)
*weights felt heavy for me today
B. Done, 5 mu every round. About 4 mins per round so no emom for me
C. 70# db’s/ 175# rows
D. 100# bag
Adjust those reps to keep them within the minute Noble!
Will do, wanted to get some volume on ring muscle ups.
Primary
A) Worked up to 255# no misses
B) scaled mups to 2, row to 15
C) 50# bench, 155# row
D) completed
Strength tonight
I’m sick today so I kept my vest for sweat and I did the rowing option:
4’05.5 25 s/m
3’53.3 23 s/m
3’49.9 26 s/m
3’43.7 28 s/m
3’48.6 26 s/m
Hope you feel better Thomas! Stay hydrated and get some VIT D and C!
A) 195/215/245/275
B) Done, last few rows got spicy
C) 65# dbs, did SA KB rows with a 70#
D) Done with 100# bag, managed to not put it down, but lapped it a few times
Solid day of work Brendan!
A. 85-127.5kg
B. Scaled the mu to 4 reps, missed them on 6th round as I lost focus and tripped couple times. Did all the mu afterwards.
C. 2 x 25kg, 60kg
D. Done with 160lb.
1-3 120
4-6 135
7-9 145
10-12 165
Emom-
10 bbjo
30 dubs scaled to 1 muscle up
10 calorie towed scaled
Bench 35 dumbell
Rows-85
Shall carry -60lb dropped once
Nice work Christine!
Will problaby do rowinh tomorrow
Team for regionals?
I think so