Primary Training Session
Mobility & Activation
Hip Mobility Drills
Followed by…
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
This is a re-test from August 6, 2019…please be sure to review your results and set a meaningful goal before you tackle this today.
“Rowed to 1-RM Front Squat”
Every 2:30, for 20 minutes (8 sets) for max load:
300/250 Meter Row
*Front Squat x 1 rep
*The goal is to find today’s 1-RM Front Squat. Start at approximately 80% of your 1-RM Front Squat and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to row and squat after you have failed to successfully complete your front squat. You have plenty of time to complete your row and your single front squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.
Rest until relatively recovered, and then…
B.
This is a re-test from August 6, 2019…please be sure to review your results and set a meaningful goal before you tackle this today.
“Rope Burn”
For time:
30 Thrusters (95/65 lbs)
6 Rope Climbs (15′)
20 Thrusters
4 Rope Climbs
10 Thrusters
2 Rope Climbs
C.
Against a 16-minute running clock…
4000 Meter Bike Erg or 2000 Meter Row
200 Double-Unders
In the remaining time complete as many rounds and reps as possible of:
12 Burpees to Target (6″ above standing reach)
6 Muscle-Ups
Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.
D.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells
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 Accessory Option
A.
Two sets of:
Low Bar Pause Squats x 3 reps @ 32X1
Rest 2-3 minutes
B.
Two sets of:
100-Foot Overhead Yoke Carry
(Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.)
Rest 2-3 minutes
C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes
D.
Two sets of:
Sled Drag x 100 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
Aerobic Capacity Accessory Option
Every 8 minutes, for 32 minutes (4 sets) of:
80/60 Calories of Assault Bike
Strict Gymnastics Accessory Option
If you are not familiar with the False Grip for rings, please watch this video.
A.
Two sets of:
Strict Muscle-Up x Max Unbroken Reps
Rest 90 seconds
B.
Two sets of:
Strict Ring to Sternum Pull-Up with False Grip x Max Unbroken Reps
Rest 90 seconds
C.
Two sets of:
Ring to Sternum Hold with False Grip x 15-30 seconds
Rest 90 seconds
Warm up done.
A. Had no rower so did 10 cal echo bike. Nose breathing on the bike.
Build to 120kg failed 125kg Last time 112.5kg no fails.
B. Started twice but my left knee protested so stopped.
C. 2000m row 200 du + 2 rounds 12 burpees 6 muscle ups.
D. Just did the farmers walk @ 48kg kettlebells.
Whats going on with your knee??
Front Squat & Row
Up to 355, failed 370
Rope burn
5:35
I think the last time it was around 6:40
Great work dude! You had not long been back to full training last time around right?
Wasn’t fully training as in maintaining a proper diet lol. But started not long after that ??
PM Session: Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 3 reps @ 70% – 225 *Set 2 – 2 reps @ 75% – 235 *Set 3 – 1 rep @ 80% – 255 *Set 4 – 1 rep @ 85% – 275 *Set 5 – 1 rep @ 90% – 285 Six rounds for time of: 10 Alternating Pistols 30 Double-Unders Immediately followed by. . . Six rounds for time of: 20 Alternating Dumbbell Snatches (50/35 lbs) 10 Burpees Over Dumbbell (Lateral) Pistols/DUs: 4:04 DB/Burpee: 9:36 Total Time: 13:40 No time for the last… Read more »
Two solid sessions in the books. Nice work!
A.up to 200lbs (was sick when we did this last so not considering this a PR)
B.9:58 think I could have gone faster but forgot my tall sock so I started bleeding ??
C. Row in 9:05 then only did 3 rounds. Just did MU progression
D. Done did dball carry instead of farmers carry
-jujutsu
Hey ?! Where have you been the last few days? I hope you’ve not been unwell again! ??♂️
Looks like today went well and you’ll even have some scabs to show it!
I have just been working a lot. Still training though! And today was fun I think I might finally have a training partner a least 1 day a week!
Good job still getting your sessions in and great to see you now have someone to suffer with!
A. PB for for the row -on round 7 152 but failed on 155 Last time I only got to 140.
B. 8mins dead
C. 2 rounds and 7 burpees
Damn! Thats a big improvement! Great work!
A) Up to 340 (+5 from last time)
B) 5:43 – thrusters felt fine but my rope climbs were all over the place today.
C) Bike was 7:20, ub dubs, 3+13
D) Done
Called it a day there to mentally prepare for that running dead workout tomorrow
Nice work hitting 340! Was “Rope Burn” a PR?
A. Equaled last time 165kg missed 170
B. 6m02s – unbroken thrusters, rope climbs getting better but need more work
C. 11m for row and DU, 2 rounds + 13 reps
D. Done with 40kg on bar and 40kg DBs
Solid work! Was “Rope Burn” a PR?
Post some video of your climbs.
Did you see the rope climb decent video I posted on FB?
Yep, a minute and change faster. Just seen it, will implement next time.
Great work dude!
AM Session: Four sets of: 3-Position Clean @ 75-80% – all sets at 205 Rest as needed Against a 2-minute running clock… 200 Meter Sprint (on Assault Runner if possible) Max Sandbag or D-Ball Over Shoulder (150/100 lbs) Rest 60 seconds and repeat for a total of SIX sets. Runs on the Assault Runner were between 45 and 55 seconds Cleans: 7/6/6/6/6/6 – had roughly 1 minute each time for the cleans Complete rounds of 20, 19, 18…and so on, down to 1 rep, not for time, of: Even Numbers (20, 18, 16…2): Bent Over Double Dumbbell Row (50/35 lb… Read more »
Put headphones in, people tend to not talk to me when I have them on 🙂
Solid start to the day. How are you feeling after your first day back?
I felt a little sluggish getting started but after that I felt good. Body feels good – no aches or pains or anything like that