Primary Training Session
A.
One set of:
Depth Jump with Horizontal Take Off
x 8 reps (High Box)
Rest 60 seconds, and then…
Five sets of:
Sprint 20-30 Meters
Rest 60 seconds between sets
followed by…
One set of:
Depth Jump with Horizontal Take Off x 8 reps (Low Box)
Rest 60 seconds, and then…
Five sets of:
Sprint 20-30 Meters
Rest 60 seconds between sets
B.
Front Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 rep @ 90%
*Set 4 – 2 reps @ 95%
Rest 2 minutes between sets
C.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Approximate loading per set (by %): 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+
D.
Back Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 rep @ 90%
*Set 4 – 2 reps @ 95%
Rest 2 minutes between sets
E.
Every 7 minutes, for 28 minutes (4 sets) of:
1000 Meter Row
10 Bar Muscle Ups
20 Strict Handstand Push Ups
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.
Strength Accessory Option
A.
Three sets of:
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Goblet Squats (24/16 kg)
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Deadlifts
Rest 90 seconds
B.
Two sets for times of:
100-Foot Hand-Over-Hand Rope Pull
immediately followed by…
200-Foot Sandbag Carry
Rest as needed
*If you do not have access to a 100-Foot Rope then perfrom 2 legless rope climbs from a seated position. If you don’t have access to a sandbag perform a double kettlbell front rack carry with ELBOWS DOWN!
C.
Four sets of:
15 Pendlay Rows
25 GHD Hip Extensions
Rest 2 minutes
D.
Three sets of:
10 Strict Ring Dips @ 2111
20 second Ring Support Hold at Top
20 second Ring Receiving Hold at Bottom
Max Strict Ring Dips @ 2111
Rest 2 minutes
Running Endurance Option
A.
Get in a good, long warm-up, and then…
For time:
Sprint 400 Meters @ 100%
Rest until relatively recovered, and then…
B.
Every 4 minutes, for 16 minutes (4 sets) of:
Run 400 Meters @ 80% of your 1-Mile PR Pace
When the running clock reaches 16:00…
C.
For time:
Sprint 400 Meters @ 100%
When the running clock reaches 20:00…
D.
One set of:
Run 400 Meters @ 80% of your 1-Mile PR Pace
Rowing Endurance Option
Four sets for times of:
Row 1000 Meters
Rest 3 minutes
Note times for each set.
AM Started off feeling sluggish but actually felt great once I started! Air Runner: 400m sprint @ 1:34 @6 min Mark 4×400 (e4m) @ 80% of Mile PR pace 1:57/1:55/1:54/1:53 Into 400m sprint 1:32 400m @80% 1:53 The 80% runs were supposed to be around 2:10 which seems extremely slow for me … so I went at what felt like about 75-80% effort. It was actually closer to around 95% of mile pace? Didn’t really feel that bad so maybe I need to push the mile more. Front Squats 155/175/200/210(F)/205×1.1 Back Squats 185/215/235×1.1.1/235×1.1 Squats are just a little stuck. I… Read more »
I’m really confused to why you continue to think your legs aren’t strong when you try to squat after doing 7x 400 meters two of them being max effort. I think that may have a HUGE effect…
So I feel like my cns isn’t ever awake for heavy stuff until after conditioning. So it’s like I don’t know how to change the mindset other than just accepting it may take an adjustment but maybe I need to hit accept how I feel and not worry about it? Just lift without thinking about that
A. done really like this B. FS felt good thought the set of 3 was the most difficult in trying to keep my chest upright C. Built to 140# and kept failing 145#. I couldn’t get out of my head after 140 and I don’t know why D. BS done and felt good E. So I was taking about the whole 7 minutes to get 5-10 shspu. I got to them around 5-6 minutes each time. I did get 6 unbroken the first set which is a pr for me! This was the best my shspu have ever felt and… Read more »
Great work on the strict Hspu and the PR! Hope you’re still keeping all those lifting cues in mind ??
Thanks! I am trying to keep them in mind!
a. loved this warm up/ activation work! felt like my legs were ready for squats and feeling explosive! b. 170/195/230/245 c. up to 150#, I was hoping for a better day but able to get under 150+ often so thats good! d. 210/240/270/ 285 x1/ 285 x1 PC: 6:11 (6/2 BMU) 5/5/3/2 HSPU 6:19 (5/3) 5/4/3/1 6:25 (3/4) 4/4/3/2 6:37 (7) 4/4/3/3 I though after the 9k rowing Saturday, 1k would feel like nothing. It’s still the hardest part for me. Averaging 2:10ish pace. Meh- Gotta keep hitting those endurance pieces. BMU, I knew I would break 10 into 4/3/3… Read more »
Should have trusted yourself earlier and went for the 7 unbroken. I’m confident you would have hit 2-3 sets unbroken without an issue.
Thanks!! I’ll go for it next time I have the chance!
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% – All sets at 185
Rest as needed
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Row
50-Foot Handstand Walk
Rest 2 minutes….
Complete as many rounds and reps as possible in 10 minutes of:
400 Meter Row
50 Heavy Rope Double-Unders
50-Foot Handstand Walk
AMRAP 1 – 6+200m row
AMRAP 2 – 2+400m + 37 DU’s w/ Rogue PRO rope
That rope is hard. Felt better in the evening though!
Good to see that you were feeling better and able to hit your second session hard!
A. Done
B. 6×250, 6×285, 3×315, 2×335
C. Went pretty terrible ?
Probably bc my upper body is wrecked from Saturday.
Conditioning:
1. Row 3:37, 5:41
2. Row 3:42, 5:47
3. Row 3:42, 5:43
4. Row 3:41, 6:04 ?
All BMU UB, last round of SHSPU killed me, did my last 3 reps in singles.. ?
Those pull-ups get you on Saturday? Hope you’re biceps aren’t to sore tomorrow ?
Dude they’re sore now! I was dumb and came out with a set of 50 lol. Now my arms won’t straighten. Oddly enough the BMU were the easiest part today.
Primary
A) Complete
B) 235/270/305/325
C) 125/140/150/160/175/185/195/205/215/225
D) 250/290/325/345
E) 5:20/5:26/5:47/6:36
*Scaled to 8 BMU / 15 SHSPU
**BMU UB / SHSPU 8/7 for first 3 then 8/4/3
That last round got you!! Solid start to the week!
Staying off hip for comp coming up.
Did warm -up
Strength accessory
Condo:
Ended up doing 6 BMU
15 shspu for 3 rounds and 1 round 12 reps
Accessory Row later this eve.
Is it getting better??
A. Done
B. 105-120-135-140kg
C. 60-105kg happy with this
D. 115-132.5-147.5-155kg
E. My lats, shoulders and forearms are still feeling sour after the Saturday workout and yesterdays gardening …… So did 3 sets an scale the bar mu to 8 reps and strict hspu to 15 reps
5:43
5:53
6:12
all rows 3:30
Pm session
running option
A. 1:19
B. 1:35-1:40 (should have been 1:45, not very good with my watch settings)
C. 1:22
D. 1:40
I blame the gardening…nothing to do with Saturdays workout 🙂
Haha me too ?♂️
B. 210/240/270 only for 2/285
C. 105/110/115/120/125/135/145/150/155/165
D. 245/280/315 only for 2/330 only for 1
*squats didn’t go well today.
E. 5:59/6:13/6:24/6:57..rows were all between 4:05-4:10, bar mu 4/4/2, hspu sets of 5.
Strength accessory done.
Legs feeling tired?
I think so. I did Saturday’s stuff yesterday so could’ve been from the deads and wallballs
A. Jumps done, not sprints. Had lifters on.
B. No time.
C. Snatch
135-165-185-205-215x-215-225-235-245-255-265
D. No time.
E. Run 800m instead of rowing.
5:02 (3:31 run, UB/5-5-5-5)
5:51 (3:35 run, UB/4-4-4-4-4)
6:20 (3:50 run, UB/4-4-4-4-4)
6:41 (4:03 run, UB/4-4-4-4-4)
I think it ended up being overall harder for me with running vs rowing even with arms being able to rest. Running is much more taxing for me than rowing.
Interesting, I would expect having to pull on the row then go straight into Bar muscle-ups to be much harder.
Harder in a different sense I guess. From a muscular fatigue view, yes I”m sure rowing would have been harder. But metabolically, rowing would have been easier for me vs. running, which is what I wanted to challenge more. The Bar MU were still tough, and HSPU were a grind.
A) Done C) Worked from 135-225, then missed 235 twice B) 245/280/315/330 (failed rep 2) D) 265/305/345/360 (failed rep 2) E) 5:48/5:46/5:56/6:24 – all 4 rows were 3:38, BMU were unbroken for the first 3 sets, then 2-8 on the last set (heard my grip start to rip after the second rep so had to adjust it to make sure it didn’t completely blow out), and shspu were 10/5/5 for the first two, then a bunch of small sets for the last two SAO A) Wall sits done with 26# front racked KBs, didn’t see your note about 2 KBs… Read more »
Nice work buddy, love the consistency and would expect that 4th set to be the same if you weren’t going to rip. Sorry about the late response, but at least you know for future.
No problem, I had been using 2 the last few times but figured I’d try 1 today in case I was doing them wrong
Do you have a comp this weekend or next??
AM Session: Front Squat *Set 1 – 5 reps @ 60% – 195 *Set 2 – 3 reps @ 80% – 255 *Set 3 – 1 rep @ 90% – 285 *Set 4 – 3 reps @ 85-90% – 275 (87%) Rest 2 minutes between sets Back Squat *Set 1 – 5 reps @ 70% – 255 *Set 2 – 3 reps @ 80% – 295 *Set 3 – 1 rep @ 90% – 325 *Set 4 – 5 reps @ 80-85% – 305 (84%) Rest 2 minutes between sets Every 9 Minutes, for 36 Minutes (4 sets) for times… Read more »
See how you feel this afternoon but honestly if your heads not in it rest and hit some extra mobility work. You risk injury and burning yourself out both physically and mentally if your body and mind isn’t responding well. A little extra rest may set you up better for a solid session tomorrow instead of trying to push through.
Are the kb deadlifts with 1 kb or 2?
two!