Primary Training Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds
Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.
C.
Two sets of:
Reverse Hypers x 30 reps @ 1010*
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
*If you do not have access to s reverse hyper perform barbell or safety bar goodmornings or band pull-throughs.
D.
Four sets of:
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
100-Foot Suitcase Carry (Right Arm)
Rest as needed
E.
Ten rounds for time of:
20/15 Calorie Assault Bike
30/22 Calorie Row or Bike Erg
Every 5 minutes, stop your bike or row and run 200 meters.
F.
Three sets of:
Strict Toes to Bar x Max Unbroken Reps @ 2110
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
20 seconds of Med Ball Slams x Max Reps
Rest as needed
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.
Gymnastics Accessory Option
Every minute, on the minute, for 5 minutes:
20 seconds of Muscle-Ups
When the running clock reaches 8:00…
Every minute, on the minute, for 5 minutes:
20 seconds of Strict Pull-Ups
Running Endurance Option
Take 10-15 minutes to perform running drills and ensure that your body is warm and ready, and then…
Four sets of:
Run 600 Meters @ 95-100% of 1-Mile PR pace
Rest 2 minutes
Rest 3 minutes, and then…
Four sets of:
Run 600 Meters @ 90-95% of 1-Mile PR pace
Rest 60-90 seconds
Rowing Endurance Option
Five sets of:
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Row 250 Meters @ 100% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 85% effort
Rest 2 minutes
Did
500 single unders
100 double unders
500 single unders
For warmup
ABCD DONE
E 50’29min
And it took me almost 100mins
No time for F
Dinner time
And gymnastics session after
How’s your first week on the program going?
So far so good!
Feeling I’m improving everyday! Thanks for all the videos and blogs!
A.-D. Done
E. 39:42…I like these long conditioning pieces. They’re exactly what I need to work on
Didn’t have time for F.
Make sure you prioritise those mixed modal pieces and aerobic sessions going forward!
Yeah my legs were feeling it today..my bad
AM Session: Ten sets of: Row 500 meters @ 2000 meter PR pace -2 seconds. Rest 90 seconds 2k PR Pace = 1:51.6 Goal Pace = 1:49.6 1:49.6 / 1:49.7 / 1:49.4 / 1:49.7 / 1:49.3 / 1:49.2 / 1:49.0 / 1:49.2 / 1:49.4 / 1:49.4 / 1:49.4 Average = 1:49.3 Two sets of: 40 Goblet Squats (24/16 kg) Rest 60 seconds 40 Kettlebell Deadlifts (24/16 kg) Rest 60 seconds PM Session: Three sets of: Farmer’s Hold Alternating Reverse Lunges x 12 reps w/ 70 lb DBs Rest 30 seconds Max Reps of Strict Pronated-Grip Pull-Ups – 10/10/10 Rest 60… Read more »
All the cardio today! What the goals for the next cycle?
To be able to confidently clean and jerk 275 lbs in a workout. That”s something I absolutely have to be able to do if I want to be competitive.
No AM- Jury duty. Asked to leave though thankfully!
Primary
A. Done
B. 26-35, 95lbs
D. 80lb KB
E. 42:38
Maybe some more work later today
Win! Half day and time for some training! ??
Yesterday’s Work
A. Done
B.
High Hangs: 160/170/185
Hangs: 195/205/215
2 Position: 215×2/220×2/225×2
C.
7:08/7:07/7:17
TTB: 12/8 each set
Step overs: 13/10/7
Rowed 500m
D.
Done with 15lbs
Consistent Jesse! Nice work!!
Pts.
A. Done
B. Done @ 32kg
C. Will perform on friday when i have a reverse hyper.
D. Done with 40kg on farmer carry bar.
E. Subbed 200m run for 30 double unders.
40:35 total time.
Rowed about 1:50 split
Assault bike around 68 rpm
Tough but nice wod.
Feeling better today?
Training felt a lot better. Not sure what made the difference.
A) Done
B) 27/27 at 115
C) Done
D) Done with 70# KB
E) 34:12 on the air runner
F) Done
Make sure you’re throwing in some practise on the rope climbs for Ireland. I have a few athletes 1-2 reps instead of run
Yeah I probably should have done that – I’ll take another stab at the whole workout on Friday
A.done
B.done @55
—5×5 BS
C. Done w/55lbs good mornings and March @24lbs medball
D. DL@75 carry @53
Then ran out of time so did a very short combo of the last 2 sets
3round
10-12 strict T2B
Rest 60sec
45 ex arm plank
Rest till the 4 min mark
Then max cal assault bike
Rest 1min
Might do more later not sure. I have been cramping the last few days.
Also I definitely thinking about the gymnastics program! Would it be to much to add to everything else??! ??♀️
The gymnastics program would fit in perfectly as an additional session 2-3 times per week. I’d highly recommend it! The video review from Travis alone is worth it!
A.B.C.
Done
D.
kb 32kg
E.
34’54”
F.
Done
in the afternoon Gymnastics
Hey for part E I don’t have access to assault bike or ski erg. What should I do?
15 Burpees 🙂
Got it