Primary Training Session
Mobility & Activation
Warm-Up for Hinging Movements
A.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
B.
Every 90 seconds, for 12 minutes (8 sets) of:
Deadlift x 2 reps @ 22X1
*Set 1 – 60% of 1-RM Deadlift
*Set 2 – 64%
*Set 3 – 68%
*Set 4 – 72%
*Set 5 – 76%
*Set 6 – 79%
*Set 7 – 82%
*Set 8 – 85%
Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.
C.
This is a re-test from August 7, 2019
…please be sure to review your results and set a meaningful goal before you tackle this today.
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs to 24/20”)
1600 Meter Run
D.
Warm Down…
10-15 minutes of easy recovery pace on the Assault Bike
E.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
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.
Mixed-Modal Conditioning Option
Every 7 minutes, for 35 minutes (5 sets), for times:
500/400 Meter Row
30/22 Calorie Assault Bike
30 Down-Ups (burpee, no jump)
Goal is to keep these sub-6 minutes.
AM – AB Conditioning
PM
A. Done
B. Done off 230
C. 28m51 – extra 350m ran at the start due to Garmin
Toast after the last 3 days.
Technology making you work a little harder?! I like it 🙂
Solid work Tom!
PM Session: Deadlift *Set 1 – 5 reps @ 65-70% – 315 *Set 2 – 3 reps @ 75-80% – 365 *Set 3 – 1 rep @ 85-90% – 405 Rest 2-3 minutes Followed by. . . Every 2 minutes, for 10 minutes (5 sets): Deadlift x 1 rep @ 90-95% – 405 Complete rounds of 30, 20 and 10 reps for time of: Thrusters (95/65 lbs) Chest-to-Bar Pull-Ups When the running clock reaches 10:00… For time: 30 Devils Press (50/35 lb DBs) Thruster/C2B: 6:05 Devils Press: 4:43 Thrusters unbroken. C2B: 12/8/5/5 – 10/10 – 10 – probably a bit… Read more »
Surprised you hit a second session today after feeling a little beat up! Plenty of extra rest and recovery tonight and tomorrow!
A) done
B) 205-305
C) 26:27, beat my last time by over 2 min! Faster first run and focused on small reps and quick breaks during the deadlifts and step overs.
D) done
E) done
Strict gymnastics from yesterday 3×4 strict mu and all the accessory work.
Looking forward to the open starting next week! I turn 35 tomorrow and am looking forward to my new age group!
Ooooo that will be a fun division to compete in. There are some real studs in that category!
Awesome improvement on “the Running Dead”!!
A. Done
B. @170,185,195,205,220,225,235,245lbs no belt
C. ??? lol 40:28 I died. My foot was really hurting but I decided to run anyway so slow. The last run I walked like the last 500 or 600m
D. Done
E. Done only 40sec for the plank
—1 hour mobility ??
??♂️??♂️ Why run and potentially prolong recovery. I know you have some foot issues but is it really worth inflaming it more and risking further issues??
A. Done B. 215/225/235/255/265/275, didn’t do the last two sets because my hamstring felt right after the 275# C. I didn’t do this the first time, so I don’t have anything to compare to but I was 31:57. Not happy with it. Runs were slow, I felt very heavy. Dead’s were 5s and step ups were 5s. Usually I can move faster on both. Bike was the only thing that felt good. 2 weeks off and basically living off of beer and sausages really set me back ? D. Done E. Done And Tino sorry I didn’t answer you the… Read more »
It was all worth it. You have to enjoy these experiences and make the most of them. Your fitness will return. Just be nice to yourself both physically and mentally for the next few weeks! ??
Very true. Just gotta try and stay positive and not get too hard on myself!
Am: Mix modal. All sets between 4:48 and 4:52. Row below 2 min, bike 1:30, downups about 1:30
Later am: core work done,
Deadlift 185-200-210-225-235-245-255-265
Running dead 28:37. Both runs about 8:30. I’m fairly happy with this given that running is not my thing. Deadlifts sets of 7-10, bike in 4 min, stepovers sets of 10.
Accessory soon
Worked up to 195lbs for my deadlifts for a 85%,
. You guys are so strong!!! I’m about 2 years into this sport and being patient with my progress and gains! Doing okay with RX weights but a lot of them are getting crazy heavy! My 1rm for clean and jerks are only 145 thereabouts so I usually have to scale everything ?
Took about 38:15 for part C and completed D and E as prescribed ??♀️
Eat well, sleep well, train hard and be smart and you’ll be crushing those heavier pads in no time! Nice work Elle. Excited to see your progress!
Is the box for the step overs 20 inch?
Yup!
A) Done
B) 265/285/295/315/330/345/355/375
C) 27:20 on the air runner (1:25 better than last time)
D) Done
E) Done
The little extra recovery yesterday seemed to help! Great work dude!!
AM Session: Overhead Strict Press *Set 1 – 5 reps @ 75-77% – 135 *Set 2 – 3 reps @ 80-83% – 145 *Set 3 – 1 rep @ 85-87% – 155 *Set 4 – 5 reps @ 80-83% – 145 *Set 5 – 3 reps @ 85-87% – 155 *Set 6 – 1 rep @ 90-92% – 160 *Set 7 – 5 reps @ 85-87% – 150 *Set 8 – 3 reps @ 90-92% – 155 *Set 9 – 1 rep @ 95+% – 160 Rest as needed between sets. Missed on the percentages a bit here. Didnt do… Read more »
Coming back and having to hit those higher percentage would be tough. You made the right call adjusting and being safe. Your body will be feeling it today. make sure you dial in your recovery tonight and tomorrow. Solid first couple of days back!
A.
Done
B.
125-…-180 kg
C.
29:54 ( agosto 30:54)
Opzion in the afternoon
The champ is back! How’s your body feeling??
I am fine thanks. 2 days stop.:
Make sure you prioritise recovery this week and even next. You want to make sure you’re feeling awesome going into the Open!
yes, Tino. my targhet to enter the 50 master +40
Just remember all you need to do is come top 200. You’ll comfortably do that. I would prefer to see you training hard and making sure you’re in the best possible condition for the Age Group Qualifiers next year. Don’t get caught up in you placing and miss 5 weeks of training.
Ok thanks for your advice
A. Done
B. Worked off 230.
C. 29:36. 1 minute pr
E. Done
Congrats on the PR!!! Thats a solid improvement Sean!