Primary Session
Movement Primer
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
Rest 30 seconds
60 seconds of Sumo Deadlift @ 30-40% of 1-RM Deadlift
Rest 30 seconds
15 second Assault Bike Sprint
Rest 2-3 minutes
A.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
B.
Four sets of 4-minute sprints:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
Perform as many rounds and reps as possible in 4 minutes, then rest 60 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
If you want to add a little ? perform wearing a weighted vest.
C.
Three sets of:
Inverted Barbell Row x 10-12 reps @ 2111
Rest 30 seconds
Supinated-Grip Band Pull-Aparts x 15-20 reps @ 2020
Rest 30 seconds
D.
Two sets of:
60 seconds of Single-Leg V-Ups
60 seconds of Russian Twists
60 seconds of Flutter Kicks
Rest 60 seconds
Strength Accessory Option
A.
Three sets of:
Chest-Supported Rows x 8-10 reps @ 2111
Rest 30 seconds
Bent-Over Reverse Dumbbell Flyes x 20 reps
Rest 30 seconds
B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, then perform the same on the other leg
Aerobic/Gymnastics Accessory Option
Six sets for times of:
20/15 Calorie Row or Ski
10 Strict Handstand Push-Ups to 4″/2″ Deficit
20/15 Calorie Assault Bike or Bike Erg
Rest 90 seconds
A. Back Squat *Set 1 – 5 reps @ 60% – 235 *Set 2 – 3 reps @ 75% – 275 *Set 3 – 1 rep @ 85% – 315 *Set 4 – 3 reps @ 80% – 295 *Set 5 – 3 reps @ 85% – 315 *Set 6 – 2 reps @ 90% – 335 *Set 7 – 5 reps @ 80% – 315 *Set 8 – 5 reps @ 80% – 315 *Set 9 – 5 reps @ 80% – 315 *Set 10 – 5 reps @ 80% – 315 Rest exactly 2 minutes between sets. B.… Read more »
Legs are recovering well and looking strong! Now to build some lats!!
Still here. Working out. Just not posting. I’ve been doing everything mostly, just not squatting. Kind of been all over the place and I’m having issues with my IT bands so I thought it best to take some time off from heavy lifting. I’ve been doing a lot of the accessory. Today I did the strength accessory instead of squatting. Along with the regular accessory. Did the workout with a vest. 12+11. HSPU unbroken. Quick 5s for all the pull ups. Pistols slowed me down the most. I’m not fast without a vest so these were like watching a snail… Read more »
Body maintenance, physical and mental restoration. Look after yourself Vicky, let’s get back on track for the 2021 season!
….if there is a 2021 season. Womp.
There will be. Quit being a Debbie downer
Hahaha it’s in my nature ?
Am. -Gymnasrics engine piece done with 20 bjo 24″ instead of 15 cal AB, due to lack of AB where I am. 22:35 total, about 2:30 each round consistent. Rows about 53 sec.
-Bulgarian squats with 35s, core work done
Pm. Back squat: 176-185-195/185-195-205/195-205(failed 3rd rep)-210. This is the heaviest I have squatted in months, really glad I made it through most reps!
-mary: 18 rounds total even. No vest, they didn’t have a vest where I am this week. All unbroken, a little over 4 rounds each 4 min interval, pretty consistent timing throughout.
Strong days work!!
A. Back squat first set 90kg , last rep 115kg
B.Mary
11 Rounds +15 reps
In each set I had three laps, in the last one I broke up.
C, D done
✅
OHHH Well so , I realised I did Back Squats yesterday instead of Front Hahaha , I wondered why were so easy LOL ! I still did the Back squats today and will add the front at some point during the week but not tomorrow with the 11 rounds of 400mts. Primer – done A. 225-240-255-240-255-270-255-270-285 , I seriously thought I was going to miss the triple but I did not 🙂 B. Mary – 13 Rounds + 25rep with vest. HSPU mainly 3+2, Pistol UB, Pull ups first 2 rounds UB last two rounds as fast as I could.… Read more »
??♂️?♂️
All the squats are getting you strong!
A 160/170/180/170/180/190/180/190/205kg
B 14+ 12reps
With a 9kg vest
Those pistols got hard, never done them with a vest
Hspu unb
Pull ups first 2 sets unb, then 10/5
C-D done
Definitely a little different but should be easy for those strong legs!
Warm up done.
Back Squats: 250, 270, 285, 270, 285, 300, 285, 300, 320. Happy to hit 300 for a triple!
Conditioning/Mary w/ Vest: 13 rounds. UB SHSPU. Pull Ups got me a bit. No rips but I was getting close so took more breaks on the last 4:00 interval.
Went 4+4, 7+3, 10+3, 13.
Had to run to a meeting. Will try to do the accessory work later today.
I thought we agreed on 50 second rounds?! 🙂
Yeah I thought about that mid-way through but had already committed at that point!
Yesterday only weightlifting and run
Today
A.
127-135-145-135-145-153-145-153-160 kg
B.
12 round + 2
C-D.
Done
In the afternoon
300 cal bike
Every 4 min
15 down un
15 cal row
How’s the lockdown going for you guys?
getting worse. more and more restrictions
but by going to the fire department I can train. but not every day