Primary Strength Session
A.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat
B.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90%
Primary Conditioning Session
A.
For time:
1200 Meter Run
60 Kettlebell Swings (32/24 kg)
30 Strict Handstand Push-Ups
Rest until the running clock reaches 20:00, and then…
B.
Three rounds for time of:
400 Meter Run
20 Kettlebell Swings (32/24 kg)
10 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.
Strongman Training Option
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two sets of:
Supinated-Grip Barbell Rows x 10 reps
Rest 15 seconds
Ab-Wheel Rollouts x 15 reps
Rest 60 seconds
followed by…
x 8-10 alternating reps
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
150-Foot Farmer’s Walk
(goal is max load, no stopping allowed – turn every 50-feet)
Rest 2-3 minutes
B.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible, no drops allowed)
Rest 3 minutes
C.
Two sets of:
100-Foot Harnessed Sled Pulls
(for max load, no stopping in the 100 feet)
100-Foot Yoke Carry
(perform for max load, no stopping)
Rest 3 minutes
Finisher
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Hercules Hold with Palms Facing Up
Followed by…
Two rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up
Rest 3 minutes, and then…
Three sets of:
50-Meter Prowler Sprint @ 100% effort
Rest 60 seconds
Running Endurance Option
A.
Warm Up
3 minutes of Running @ 50-60%
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
Running Mechanics Drills
Two sets of:
Ball of Foot Hopping Drill
Partner Falling Drill
Carioca Drill x 20 meters
Followed by…
30 seconds of running (60-70%)
30 seconds of jogging
30 seconds of running (70-80%)
30 seconds of jogging
30 seconds of running (80-90%)
30 seconds of jogging
C.
Complete as many rounds as possible in 25 minutes of the following distances:
1200 Meter Run (3 laps on a track) @ 5k PR Pace
Rest as needed
1000 Meter run (2.5 laps on a track) @ 5k PR Pace
Rest as needed
800 Meter run (2 laps on a track) @ 5k PR Pace
Rest as needed
Beginner Option: 15 minutes
Intermediate Option: 20 minutes
Post your times for the intervals to the comments.
Objective: The time domain is set: 25 minutes to get as many intervals as possible of the varied distances. These should be run at your 5k pace, which you should be able to maintain with short rest in between. We’ve ran all these distances before, so you should be familiar with your pacing for these. If you average 7 minute miles on your 5k then see if you can keep that for all of these distances. The key is going to be your rest periods. If you feel good and want to push the pace, shorten the rest and see if you are still able to hold your pace.
D.
Cool Down
5 minutes of Jogging
10 minutes of static stretching (Focus on Achilles, Shins, Quads & Hips)
strength
a. Back squats felt good so went for a new 1rm and hit 185kg for a 10kg PR!
b. emom 6 @ 167.5kg
conditioning
a. 10:28 rxd
b. 9:22 rxd
Came in Sunday at Open gym… It was so beautiful outside for MN in November… I did this. Shoulder is feeling eh, like I got pummeled by a 235lb lineman. A. For time: 1200 Meter Run 60 Kettlebell Swings (32/24 kg) 40/20 30 strict DB press 10/7/6/7 (stinger shoulder was not in the mood for any type of HSPU) 10:20 Rest until the running clock reaches 20:00, and then… B. Three rounds for time of: 400 Meter Run 20 Kettlebell Swings (32/24 kg) 10 Strict Handstand Push-Ups 9:13- all UB Four sets of: Chinese Rows x 5 reps 45/50/50/50 DBs… Read more »
where are you at in MN? im in minneapolis
I own EHP CrossFit in Moorhead MN =)
that’s awesome, i’ll have to visit
Sounds good!
Today did not start out like I planned- build to a 225 backsquat and tried for 235… I couldn’t bail like normal… no bounce out of my knees so I literally tipped backwards and the bar drug my shoulder blade down and I gave myself a stinger on the left. I have had many of my student athete patients have singers before, but never like this. Did 6 min EMOM at 215 but the same thing happened on my last one. Had to call it a day.
Went for a two mile walk… arm is pretty numb and sore
Session 2
Running Endurance + Gymnastics Work:
Running Work = 1 round + 850/1200 = 400m
Chinese Row = 135/145/155/165
Ab Wheel Rollout = 3 x 15
Strict Dips (on parallettes) = 4 x 15
GHD Situps = 3 x 15
Session one: C&J barbell cycling 4×5 75kg 1×3 81kg 2×2 87.5kg 1×1 100kg 6×2 front squat 110kg deadlift 1×20 102.5kg, 3×10 102.5kg (just started new cycle) Session two: A. For time: 10 Ring Muscle-Ups 10 Squat Cleans (185/135 lbs) 10 Burpee Box Jump-Overs (24″/20″) 2.56 Rest until the running clock reaches 10:00, and then… Two rounds for time of: 15/10 Calories of Assault Bike 15 Shoulder to Overhead (185/135 lbs) 15 Toes to Bar 6.17 Rest until the running clock reaches 20:00, and then… Three rounds for time of: 20/15 Calories of Assault Bike 20 Wall Ball Shots (30/20 lbs… Read more »
A) Back squats at 360
Conditioning:
A) 7:38 Russian KB swings
B) 7:12 All UB
A. Back squat was supposed to work up to 108-114, but only made 105 and missed 110 B. Dropped down to 105 for the 6 sets (87.5%) Did the strongman warmup and finisher (minus the sled sprint) then coached for a few hours and came back to finish the bulk of the strongman. A. Farmers walk: 115# each B. Sandbag carry: carried two together for 150#ish C. Sled pull: big sled (45#?) +135# Yoke carry: yoke (200#?) plus 180# We found the actual yoke and put it together since that was just as much work as creating something else Sled… Read more »
One sesh:
Strength:
A) up to 235, which didn’t feel as awful as expected. Used a belt last lift.
B) all at 225, no belt, also not awful.
Conditioning:
Shoulder has been cranky since ohs in Monday (haven’t been showing it enough love). Subbed strict press at 80 for the first part, and strict press with 45 for the three rounds. Didn’t hurt so much as burn like a mo’fo.
15:??
11:39
Primary Strength:
Back Squats worked up to 250, did all sets at this weight
Primary Conditioning:
A. 11:55
B. 11:34 -only rested until the 18min mark- started late and wanted to run with Maddy and the crew 🙂
Running is too slow and what ate all the time here! Everything else all sets were unbroken (except the 30 strict HSPU)
Session two
Did the gymnastics conditioning from yesterday not for time. Ghd capacity is going up and I was able to move through the legless even though I didn’t feel fresh. Think that’s going to be it for today. Good training week.
2nd Session – Running and some of the Strongman
A. Running- 4600 total meters
-1 full round + 1200 + 400/1000
B. Strongman warm ups, openers and primers
-BO Row with 135, abwheel rollouts done x15
C. Farmer’s carry- 2 x 150ft. (50ft turn arounds) at 135 per hand
D. D-ball carry (150) 1 x 150 ft
Strong man done at home with what I have.
5 rounds
10 dball front squat all unbroken 100# dball
*These were awkward and tough. I love odd object work!
100ft unbroken 100# dball carry
40# dumbbell carry overhead (40# in each hand) 100ft unbroken
Love the overhead carry cause they help my stabilization muscles so much and I always see improvements in my oh positions when I add these in!
Back squats done at 425
11:20
10:02
I was able to do the rounds of 10 unbroken which is super good for me. I struggled with the 30. I went 4/6/5/5/4/3/3.
Did strongman stuff as well.
Session 1:
A/B strength : 6×1 back squat EMOM 320lbs
Primary conditioning
B. 3rds:
400m run
20 KB Swing
10 HSPU
10:57
C. Mixed strongman stuff
3 sets
100m sled push
Back Rows w/DB 80lbs
Single arm shoulder press 40lbs
Strength:
A) up to 230
B) done at 220
Right into Conditioning:
Pouring out, row instead of run
A) 9:54
B) 9:02
Primary strength session
A. 90%=230#
B. @205#
Conditioning
A.11:30
B. 13:00
Strongman
Farmer’s walk 105# esch arm
Sandbag carry: 140#
Finisher: used 5pound Dumbbells
Prowler sprint: 2×15# + prowler
Back squat 90-95% EMOM
270/270/270/275/280/280
Felt
Good!
1200m run (5:17)
60kbs 53# (30/10/20)
30 shspu (10/10/10) no fails
Total time 9:35
Rest until 20:00
3 rounds for Time
400m run
20 kbs 53#
10 shspu
7:40- All unbroken
Note: All American kbs for me.
A. Built to 330
B. All at 330. Felt easy
A. 10:16
B. 8:51
Strength
10 min to 90%
Then emom done at prescribed weights
365 and climbed to 385 through out the sets
93%
Con.
10:23
3 rounds
22:01
2 sets heavy yoke carry
It’s 70 degrees today in wi in nov so now I’m going hiking!
Where in Wisconsin are you located? It’s definitely too beautiful in Madison for this time of year!!!
Strongman work done as well. I ate a rest day yesterday so I could get back on schedule. my body feels fine though so I’m good to go