Primary Strength 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.
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
C.
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.
Primary Conditioning Session
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 – 15 Calorie Row
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
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
One session today – staying at one session this week, getting ready to hit it hard next week! Conditioning I was a hot mess on this today! lol, decreased the rowing calories (~10-12 cal per round), missed a round of DU/MU and missed the 2nd round of rowing all together. My lats were SO SORE. Not even sure why, the only thing I can think was messing around with my C2B on Wednesday and just moved a little differently than I usually do. Strength 4 sets DB Bench – 30/35/40/40 x 12 reps Supine Grip Row – 85# x 10… Read more »
Strength:
A. 90/100/115/130#
B. Db bench @30#, bent over rows @55#
C. 90#, 3 drops
Conditioning:
Scaled to 5 bbjo(started with 8 but had to drop), 30 dubs+ 2 mu, and 8 cals.
Strength
A. 205,235,275,305
B. Done
C. Skipped. Snowing. 4×20 Alternating toes to bar instead.
Conditioning
Done. Took longer than expected. Short on sleep due to 1am work call out. Muscle ups improved.
Additional
Done
Hope you get some sleep tonight!
Was going to have a few days off from training but was getting antsy
Strength
A. This afternoon
B. 30kg DB bench, 60kg supine rows
C. Skipped
Conditioning
Gym is currently relocating so no access to rings
So did
1. 10 bbjo
2. 60 DU
3. 15 cal row
Haha couldn’t stay away!
A. 215/245/285/295,305,315 (been awhile)
B. 75lb DB, 165 Rows
C. Nothing over 40lbs – Skipped
D. Died. Missed 35 cals, 60 DUs, 5 MU waited till 24 mins and did what I missed.
Opt. Cond.
played around with SPM for first time. 19:38
Feels good to be back at it! I needed the break physically but mentally I need to be in the gym. It is a catch 22! AM A. Every 2 minutes, for 24 minutes (12 sets): built to 200 (1RM of 215), can’t get the third pull out of my ankle yet 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. Four sets of: Dumbbell Bench Press x 10reps- 40’s Supinated-Grip Bent Over Barbell Rows x 10 reps @… Read more »
Can’t keep an athlete out of the gym! Glad you took some downtime this week to reset physically and mentally.
I’m back!!!!
AM
A)cln @175/205/230/255 ?
PM
Primary conditioning ? (5 mu/12 cal)
B)bp pump n row
C)70# in 100m portions. Ordering a 150 to punish myself more lol
Good to see you back hitting it hard again Glen!
A. Cleans. 185×3, 220×3, 250×3, 275, 280, 285, 290 first fail.
B. Squats 10×10 @ 205
C. 30 muscle up 4:12
D.800ft carry with 150lb.
A. 135/155/175/200 missx2, then 195 once
B. 45# DB bench, 105# bent over row
Conditioning
Round 4&5 took 10 seconds too long on the row, round 6&7 dropped it to 12 cal
Sandbag carry 75#
I didn’t want to put my shoes back on so I just walked around inside for 5 minutes
One session
Primary Strength Session
A. Clean: 3 reps @ 55kg / 55kg / 55kg. 2 reps @ 62,5kg / 65kg / 65kg. 1 rep @ 72,5kg / 72,5kg / 72,5kg. 1 rep @ 80kg / 80kg / 80kg
B. Dumbbell Bench Press: 12 reps @ 20kg DB for 4 sets
Supinated-Grip Bent Over Barbell Rows @ 2011: 10 reps @ 45kg for 4 sets
Primary Conditioning Session
Performed the EMOM as 7 rounds for time instead, Finished in 20:28. Everything ub.
Session 1
A. Done based off 210.
Side note, I love Olympic lifts. It’s such a mental game at higher weights. Kind of like the mental game played during an EMOM, but with a little less suck. You can address that voice and speak some positivity into it without dying a little during it. ?
With that said, hitting all of these today fairly easy felt awesome.
B. Done
Learn to make the weight an after thought and focus on positions and confidence approaching the bar. You got this!!
A. 170x3x3sets, 200x2x3sets, 230x3sets, 260, 270, 280fx2, 280
B. Primary conditioning done. BBJO took :28-:30, DUs UB on all but one set+MUs UB, Row took ~:36-:39
C. 50lbs on DB bench press, heaviest we have
155lbs on bent rows
D. 125lb sand bag, no drops, 4:11
A)
Cleans all done at percentage.
85/90/105/115/and did 2 reps at 120kg.
B/all done, bent over rows at 70kg, managed 10s, bench all with 35kg, managed nearly all sets of 12s except for last where i did 10.
managed conditioning, but was low on the cals on rower on some mins so have to get better with that. Hard Work.
#mindset thats the only limiter on the rower 🙂
Cleans.
55k/65/74/84kg
Dumbel bench x 2 sets 15kg x 2 sets 20kg
Rows @40kg
Conditioning done
Swapped row for assault bike as I had access to one for a change…this was disgusting ? happy to finish it tho!
Oooooo nasty with the assault bike
Yes it was…kinda regretted the decision about 3 rounds in but I got through it ?
Cleans done at weights
Can tell we haven’t been squating heavy and my biceps are sore from this week for some reason so was having trouble getting under cleans at higher percentages.
Con
Done all reps completed but was only getting 12 cal every round on rower
This is all I will do today cause I am in Florida visiting family for the next few days.
Time to get those legs strong in the off season!
Am session
A. 165/195/225/245,255,262(f)
B. Bench:185 12/12/11/
Rows 155, all sets of 10
C. Done w/ two 35# plates
Rowing:done
Pm session
Primary Conditioning:
morning rowing session:
1000m 1:58.1/500m 25s/m
1000m 1:57.7/500m 22s/m
1000m 1:56.3/500m 25s/m
1000m 1:52.0/500m 28s/m
1000m 1:50.3/500m 25s/m
totals: 19.08.9 5000m 1:54.8 avg 25s/m avg
In the events that I can’t do box jumps for a few more weeks, what would you recommend that I sub in. Just row/bike/ski instead of run? I have an appt tomorrow and they might do an MRI of my ankle because it is not healing as quickly as it should have.
Depends on what its coupled with and what you have worked that day and previous day. For todays work I would do dumbbell burpee step ups (35lb.) for 6 reps
Keep us posted on the ankle!!