Regionals Athletes, please click the week of your Regionals below to access your 2017 Regionals Prep Program!
Week Two Athletes (California, Central, Pacific)
Week Three Athletes (Atlantic, Meridian, West)
Primary Strength Session
A.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats
For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.
B.
Take 15-20 minutes to build to today’s 1-RM Power Clean
Primary Conditioning Session
Off-Season Conditioning Option
For time:
30/20 Calories of Assault Bike
15 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
30/20 Calories of Assault Bike
Compare results to April 4, 2017.
OR…
Granite Games Qualifier Prep Option
For time:
Row 500 Meters
30 Chest-to-Bar Pull-Ups
30 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
Row 500 Meters
Compare results to April 4, 2017
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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 Training Option
A.
Two sets of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
Go 100-feet out, then 100-feet back.
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
200-Foot Sandbag Carry
Rest as needed
Assault Bike Conditioning Option
“Death by Assault Bike”
Every minute, on the minute, until you can no longer maintain the calories prescribed.
Males: Start at 10 Calories and add one calorie every minute.
Females: Start at 7 Calories and add one calorie every minute.
Session 1 Strongman Training: A. Subbed OH yoke carry for walking OH press w/ 25# KBs Farmers carry done w/ 80# KBs B. Hand-over-hand rope pulls done w/ 140# (60ft) Sandbag carry done with two 55# copper bags harnessed together = 110# Assault Bike Conditioning: “Death by Ass Bike” **used StairMaster AirFit bike Started at 7cals, failed minute 8 (round of 13 cals) **only got 11 cals in that round totaling 68 cals overall Session 2 Primary Strength: A. Front squat complex – built to 165# B. 1RM Power Clean – built to 150# (wasn’t pleased with this) Conditioning: 9:52… Read more »
Need to get those butterfly chest-to-bar nailed now!
Strength:
A: 308
B: 290, best pc is 295
Off season:
8:45, 1:32 faster than April 4, had a stable pull up rig this time but also went ub first thrusters and 10-5 on the last set
Happy with this today, not a lot in the tank today. Work, always getting in the way of training!
Solid improvement Taylor! That damn work always ruining training but I’m sure the paycheck lets you do lots of fun things…:)
Morning session:
A) 265 got the pause at 275 but couldn’t get the last 2
B) Only 255 my legs were fried after those squats haha
GG: 9:56 there is definitely room for improvement but I’m still happy because this time felt way better than last and I went faster
Afternoon session:
Strongman work done
Assault bike conditioning – finished the 23 and got 19 cals into the 24
Another good day today!
Strength
A) 295 – PR (never done this complex so heck yeah PR, but seriously FS is massively improving missed 300 new I had it so went down 5lbs nailed it)
B) 270 – 5lbs under PR wish I had a video of it, felt good
Conditioning
11:15
Thoughts: At a new box for 6 wks. Wanted to do accessory pieces, but I was the lone survivor & they were shutting down. Need to get my timing down better, the above w/ a 20 min warmup took 90 min. Gonna do the Ass-bike Thursday.
Love it!! Keep on this upward training curve!
Primary Strength
A. FS Complex – 235
B. Power Clean – 235
Assault Bike Conditioning
Airdyne
15/16/16 – so mad I just ran out of time but still getting used to the conditioning
Primary Conditioning
Going to do later this week
Class Ring MU EMOM (7 min)
4/4/3/3/2/2/3
Tempo FS + 2FS: 270lbs. I think this is a PR for me? Not certain. It’s around 85% my old 1RM.
Power Clean: 245. These have been feeling weak lately but I haven’t squatted on a regular cadence until now so I’m sure that’s it.
Off Season Metcon: 7:57rx
Last time was 8:55. Both are slow af but it’s an improvement. Slightly demotivated today.
We can chat about your training when I’m up there but I have a few ideas to help with progress and balance training a little better.
A. 310 B. 295. Hit 315 last time we did this not long ago. Condo- Off Season: 6:39 April 4th – 6:57 Ill take it. Unbroken on first set of Thrusters. Gonna work on resting a little less in lockout Overhead. Pull ups 15-8-7 2nd set Thrusters – 9-6 Did this on rower.. same as last time. Farmers Carries Bamboo bar overhead Hold x 75 seconds Hand over hand rope Sandbag @200 In place of assault condo, did some fun fun Sled sprinting. 100 Ft Emom, till I felt the pace drop. Not a super stellar day. But had a… Read more »
AM Session
Primary Strength
A. FS complex upto 135kg, 3rm FS PR!
B. Power clean upto 132.5kg, after video review it was deemed a power clean haha so 2.5kg PR
Strength Accessories
A. Done, 60kg improvised yoke
Farmers carry 46kg then 51kg per hand
B. Done, rope pulls 40kg + prowler
65kg dball carry
Assault Bike Conditioning
21 + 10/22, had a computer malfunction in the round of 22, accidentally paused it when I reset and didn’t see until 20-25 seconds in, probs wouldn’t have made the 22 cals anyway
Awesome day of work Luke. great work on the PR’s and awesome job crushing the assault bike!
Strength
A. 330
B. 310. F325.
Conditioning
Granite games prep
8:43. Recorded this workout. Second set of pull ups were messy. Thrusters were smooth. Improved by 34 seconds. Can shave off more.
Assault bike additional.
8 rounds.
Primary Strength Session
A)305
B)275
Strongman Training
A)Completed
AB Conditioning
10-17cals completed
I swear I’m not skipping ? I’m just super busy don’t have time to post. Anyway got everything done last Friday and Saturday Sunday I rested, was at the South Regional. Monday came in, missed 365 squat twice, wasn’t happy. Then followed it up with like a million jerk misses for the OH squats. Overall yesterday sucked so I did class workout. It kicked my butt but got it done. Came in this morning and hit the primary conditioning right away. 8:57, probs coulda gone faster on the C2B but did it Rx. Follows that up with death by assault… Read more »
21 calories is damn impressive!!! Great work and also congrats on the power clean PR!
Good to see you still getting your work in and I hope you enjoyed regionals!
Primary Strength
A. 275# Pause FS + 2 FS – It wasn’t pretty but it’s 90% of my 1RM so I’ll take. Also a PR on 3RM.
B. 275# Power Clean (matches lifetime PR)
Off Season Conditioning
8:47
This workout buried me. I don’t recover well from the Assault bike. I know Tino says the bike is “mental” which I keep in mind. That gets me through the first :30-:45, then it tends to get “physical” for me!
Nobody ever said the bike isn’t tough but its kind of like a burpee or a wall ball where it hurts like hell but you can always do another rep. The faster you go the quicker its over 🙂
Primary Strength
A) 300.
B) 255. Felt powerful but gotta work on commitment
Off Season
8:29. 2:19 faster than April.
Strength Accessory
A) 220 Yoke and 230farmer
B) 25# on dog sled and 100#DBall bear hugged.
Solid improvement Jordan!
A: Front Squat Tempo Complex at 250.
Woof.
B: Power Clean up to 205 (lifetime PR is 210), timing wasa little off today…
A: did the Comp Blog workout to compare to April 4th:
For Time:
40 Cal Row
30 C2B Pull Ups
20 G2OH 135/95
April 4th: 5:01, today 4:56
Rows took 2:40 each time, UB C2B, quick singles on G2OH.
Sneaked under 5 minutes. Nice work!
Primary strength:
A. 1 Pause + 2 front squats 135#
B. Power clean 145#(current 1RM)
Primary conditioning:
6:44, 30 cals on airdyne, 55# thrusters unbroken, 15 c2b.
Last time I got 8:13 @45#
Death by airdyne: tonight
More weight and still an improvement! Great work!
Primary Conditioning Session
A: 325#. Missed the 3rd squat at 340#.
B: 290#. Felt like crap in these power cleans today. Feet are better but I was slow.
Primary Conditioning Session
GG Qualifier
9:47 Rx’d. Felt fitter than last time. 15 seconds faster than last time. Thought I was moving faster than that.
Accessory later.
Primary Strength Session
A. 1 Pause Front Squat + 2 Front Squats 175✅ 185❌
B. 1-RM Power Clean 175✅
Primary Conditioning Session
Off-Season Conditioning Option
8:06 (33sec faster than april 4)
The only thing i changed was my second set of thruster :
april 5/5/5
Today 8/7
Nice work taking 33 seconds off of your previous time!
Thank you so much! Wanted under 8 but the assault bike still kills me.
A. Build to today’s heavy complex of… 1 Pause Front Squat + 2 Front Squats For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo. @110kg B. Take 15-20 minutes to build to today’s 1-RM Power Clean @105kg C. For time: 30 Calories of Assault Bike 15 Thrusters @45kg 30 Pull-Ups 15 Thrusters @45kg 30 Calories of Assault Bike 7:52 Session 2- “Death by Assault Bike” Every minute, on the minute, until you can no longer maintain the calories prescribed. Started at… Read more »
Front squat up to 315 Heaviest I’ve been on a long time, felt strong, had more in the tank but rib popped out standing up fr0m the pause squat and hurt like hell. Power clean. Up to 255 Gg con- 10:02 could go a little faster but the rib made it hard to breath. Still a 60 sec pr! Just got back from chiro- put rib back in, got some laser to speed recovery, doing cupping tonight and taking extra mag to calm the muscles. I’ll let it easy tomorrow and stay away from stuff that bothers it. Come back… Read more »
Glad to hear you got that rib sorted. Take it easy until Friday. You don’t want it popping back out again!
Just gotta get the muscle to relax now…
a.) 300#
b.) 260#, pull felt heavy AF today
c.) GG WOD- 8:51
d.) Death by assault- 16s + 12/17. Lost my sprint pace off the bat so just couldn’t grind through unfortunately.