Primary Training Session
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…
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)
A.
Three sets of:
Close-Grip Bench Press x 6 reps @ 75%
Rest 2 minutes
B.
Three sets of:
Strict Press x 6 reps @ 75%
Rest 2 minutes
C.
Three sets of:
Single-Arm Dumbbell Overhead Carry x 100 Feet Each Arm
Rest 60 seconds
Kettlebell Front Rack Hold x 60 seconds
Rest as needed
D.
Four sets of:
Pause Deadlifts x 8 reps @ 57.5%
Rest 3 minutes
Pause for 2-3 seconds at the knee then continue to pull to lockout
E.
Every 10 minutes, for 30 minutes (3 sets) for times of:
30/22 Calorie Ski-Erg or Row
20 Burpee Box Jump-Overs (24″/20″)
20/15 Calorie Ski-Erg or Row
10 Burpee No Touch Box Overs (24″/20″)(BE SAFE!!!)
10/7 Calorie Ski-Erg or Row
Strength Accessory Option
A.
Three sets of:
Barbell Upright Rows x 10 reps @ 21X0
Rest 30 seconds
Pallof Side Step x 5 reps
Rest 60 seconds
B.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest as needed
Running Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances of:
5 Minutes of Running @ 90-95% of 1-Mile PR Pace
Start your first set at 90% of your 1-Mile PR pace. If that feels sustainable, increase to 92%, and so on each set.
Rowing Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances of:
5 Minutes of Rowing @ 90+% of 2k PR Pace
Start your first set at 90% of your 2k PR pace. If that feels sustainable, increase to 92%, and so on each set.
A
225
B
155
C
100LB
32K
D
125K
E
6:35/6:45/7:00
My Goal sub 7M
I am late 1week ..!
A. 125
B. 95
C. 24kg
D. 5:44/5:32/5:19/5:10 (my goal was sub 8 ?, I don’t know why I thought it would take so much longer, so I obviously paced myself too slowly at the beginning, oops ?)
Strength Accessory
Done
Cmon really? How many times so we need to have this conversation about trusting your fitness…you’re pretty dumb fit! Start using it!!
PM Session A. Every 3 minutes, for 18 minutes (6 sets): Clean Deadlift + Clean Pull with 3-second Pause at Knee + Clean with 3-second Pause at Knee + Jerk *Set 1 = @ 65% of 1-RM Clean – 185 *Set 2 = @ 70% of 1-RM Clean – 205 *Sets 3-4 = @ 75% of 1-RM Clean – 215 *Sets 5-6 = @ 80% of 1-RM Clean – 225 B. Against a 7-minute running clock… 3 Burpee Box Jumps (30″/24″) 3 Power Cleans (185/115 lbs) 6 Burpee Box Jumps 6 Power Cleans 9 Burpee Box Jumps 9 Power Cleans… Read more »
This was a fun one!! Volume of the week or just tired from life in general?
Life in general. Body still feels pretty good. Structure of this cycle has been working out nicely. No real soreness or aches and pains
Last two cycles have been great. Just keep controlling those outside factors as much as possible. Meditation, nutrition, hydration and sleep!
Pts.
Openers done.
A. Close grip bench @ 67.5kg
B. Strict press @ 49.5kg
C. 22.5kg db and 2x24kg kb
D. Deadlifts @ 97.5kg
E. No machines available so i skipped this.
Added strongman work
Worked up to a heavy sled push for 30m.
Prowler + 125kg + 75kg workout partner
Done in one effort, no stops.
2 sets done at this weight.
2 30m sprints done with prowler + 150kg
Solid finisher with the strongman work ??
A. 135#
B. 90#
C. Done
D. 185#
E. Used the rower. 5:14/5:26/5:11. I was terrified of the no touch burpee box jump overs. But I tried to push the last round. Rows were pretty consistent throughout. Really happy with today.
Glad you survived! You’ve had enough injuries recently 🙂
– warm up done
– close grip bench 97.5k
– strict press 60k
– OH carry 32.5k DB and 2x24k kb front rack
– deadlift 140k
– wod : ski erg. Goal was sub 6. 5’56 5’54 5’50.
– accessory on lower body then
– ready to run and swim tomorrow
No partner workout today?! Good job holding sub 6!
1 vs 1 today ! Around 6’10 for her.
A. 52,5kg
B32,5kg
C. DB 25kg
2kb 16kg
d.
75kg
E
6:21/6:26/6:33
??
Warm up – done!
A. Bench @130#
B. S.Press @85#
C. OHW- 45# DB and single kb each arm 60 sec ( I only have one KB)
D. DL @ 210#
E. Round 1= 5:00
Round 2= 4:55
Round 3= 5:05
I think i could have pushed the row more but I didn’t want to trip jumping over the not touch box lol !
Strength: A & HSW/HSH Progressions
Great finish to three solid days of training! Nice wrk going sub 5! ?
A) 88kg
B) 60kg
C) ok
D) 120kg
E) 5’29″/5’28″/5’14”
Finished strong in that final set! Nice work Giulio!
AM Session: Ten sets for times of: 10/7 Calories of Assault Bike 10 D-Ball Bearhug Squats (150 lbs) 10/7 Calories of Assault Bike Rest 90 seconds and repeat for a total of TEN sets. 01 – 00:00 – 01:35 (1:35) 02 – 03:05 – 04:40 (1:35) 03 – 06:10 – 07:54 (1:44) 04 – 09:34 – 11:23 (1:49) 05 – 12:57 – 14:54 (1:57) 06 – 16:24 – 18:16 (1:52) 07 – 19:46 – 21:38 (1:52) 08 – 23:08 – 25:08 (2:00) 09 – 26:38 – 28:25 (1:47) 10 – 29:55 – 31:27 (1:32) Average – 1:46.3 This was a… Read more »
Looks like you were able to push those last ones though. Sometimes try giving it that extra push early and see what happens instead of waiting until the 10th. Overall solid work on these!
A 145kg
B 85kg
C done
D 140kg
E rowed all sets
at first i thought Tino was crazy with the 6 min sets haha
Surprised myself and wanted to stay checked in mentally and grind through
5:21/5:32/5:15
Capable of a lot more than you think 🙂
Solid three days!
A.
88 kg
B.
58 kg
C.
Done
D.
122 kg
E.
Cal Sky
5’18”—5’07”—5’06”
In the afternoon Row
Consistency ??