Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Skill-Based Movement Primer
Against a 3-minute running clock, complete as many reps as possible of:
25-Foot Handstand Walk
1 Legless Rope Climb
Rest 60 seconds, and then…
Against a 3-minute running clock, complete as many reps as possible of:
3 Devils Press (50/35 lb DBs)
100-Foot Sandbag or D-Ball Carry (150/100 lbs)
Rest 60 seconds, and then…
Against a 3-minute running clock:
Max Distance Row
Rest 3 minutes and repeat the entire 11 minutes again.
A.
Ten sets of:
Deadlift x 2 reps @ 80% of 1-RM
Rest 90 seconds
Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible
B.
Four sets for times of:
30/22 Calorie Row or Bike Erg
20 Thrusters (135/95 lbs)
10 Sandbag or D-Ball Cleans (150/100 lbs)
Rest 3-4 minutes
C.
Every minute, on the minute, for 12 minutes:
Minute 1: 15 V-Ups
Minute 2: 30 second Prone Plank
Minute 3: 30 Flutter Kicks
Athlete Notes:
Nothing like some sprintervals to make you really earn your weekend! These can get real nasty, real quick! Your goal should be to remain as consistent as possible across the four sets. Don’t come out of the gates so hot round 1 that you completely drop off by the second round. Hit the row at an aggressive, but not sprint, pace. The thrusters should be done in 1-2 sets for the first few, maybe a 3rd set on rounds 3-4 if your legs are trashed at that point – please pick a weight that allows for this. When you get to the sandbag cleans, just keep putting your hands on the bag. Utilize the “lap” technique to help optimize the hip drive. Your legs will be smoked, so simply picking the bag and chucking it likely won’t be an option. Get it into your belly, load your hips, and aggressively thrust them upwards to get the bag over your shoulder! Use that 3-4 minutes of rest to lower your heart rate, shake your legs out, and prep your mind to go hard again! Earn that weekend!
A. 365
B. 5-6 min each round with echo bike, 115 and 100 sb
A. 385 across
B. I don’t have a sandbag/d ball that heavy so subbed 10 devil presses with 50s. Rx thrusters
3:57/4:13/4:12/4:15
3:00 rest between sets. All thrusters 12/8
C. ✅
Maybe Santa will surprise you with one 🙂 🎅
I have been a good boy
Primer done
3+25’/4
3/3
852m/903m
A. 160Kg
B. Rx – 5:42/5:33/5:19/5:12
Times got faster because SB cleans got more efficient.
Rows – all 1:14-1:20
Thrusters – 5.5.5.5/5.5.5.5/6.6.4.4/7.6.7
SB cleans – singles as fast as I could go. Played with alternating shoulders and over the same shoulder. Not a huge difference. Explosive legs and hips is the big difference.
C. Done
Moved well dude! Nice work and solid finish to the week!
Did Handstand walk and mu from last week.
A. 170kg
B. Scaled to 50kg thrusters and 50kg bag
4:07, 4:02, 4:00, 4:05
3 min rest between
1st time doing thrusters in a minute and shoulder felt fine, did 12/8
Happy with the consistency
C. Done
Awesome to see you moving pain free and feeling good!
Closing from tomorrow, which maybe means i can used as a coach the closed gym for my own training, or things stay and still have to go outside, have no idea yet 🤷🏻♂️ Anyhow, did regardless a training today after morning coaching: A) 3 amrap Row 1’ rest, then… 3’ amrap 4 hang cleans + 8 bsw 60kg 6 bar facing burpees 1’ rest, then… 3’ amrap 10 shoulder taps in handstand 30 du B) Emom for 12’ 3 reps double overhand grip DL at 140kg, focused on the quality C) EMOM 40’ (8 sets) 1) 3 hang pcl +… Read more »
What’s going on over there? Has there been a huge spike again?
The numbers are going up (because people are testing more than ever), and looks like a lot of hospital bed is taken because of covid infections, so they are trying to force it back with an another lockdown (great idea…) and making mandatory the vaccine for everyone here.
Absolut shitshow, people are protesting on the streets and nobody has any idea where does it lead. Crazy…
Anyway, training felt good today 🤷🏻♂️
Stay in your lane and control what you can control dude. Look after yourself and loved ones and I hope things take a turn for the better soon!
Thank you,
thankfully covid only affected my family and me so far only with issues like quarantine and lockdown, but no health issues, which is the most important!