Primary Session
Mobility & Activation
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 @ 77.5%
Rest 2 minutes
B.
Three sets of:
Strict Press x 6 reps @ 77.5%
Rest 2 minutes
C.
Four sets of:
Overhead Kettlebell Carry x 100 Feet
Rest 60 seconds
Banded Pull-Aparts x 25 reps
Rest 60 seconds
D.
Four sets of:
Pause Deadlifts x 8 reps @ 60%
Rest 3 minutes
Pause for 2-3 seconds at the knee then continue to pull to lockout.
E.
Two sets for times of:
800 Meter Run
60 Wall Ball Shots (20/14 lbs)
40 Alternating Dumbbell Snatches (50/35 lbs)
20 Wall Ball Shots (30/20 lbs)
100 Double-Unders
Rest 6 minutes
Compare results to August 12, 2020.
Strength Accessory Option
A.
Three sets of:
Straight Bar Biceps Curls x 10 reps @ 21X0
Rest 30 seconds
Pallof Press in Lunge Position x 10 reps each side
Rest 60 seconds
B.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
Running Endurance Option
Four sets of:
Run 400 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 100% of 1-Mile PR Pace
Run 400 Meters @ 80% of 1-Mile PR Pace
Run 400 Meters @ 95+% of 1-Mile PR Pace
Rest 4 minutes
Rowing Endurance Option
Four sets of:
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 100% of 2k PR Pace
Row 500 Meters @ 80% of 2k PR Pace
Row 500 Meters @ 95+% of 2k PR Pace
Rest 4 minutes
A.) 140#
B.) 95#
C.) done
D.) 200#
E.) did a different workout to take it easy today..
??
Pts.
A. Bench @ 70kg
B. Strict press @ 50kg
C. Done.
D. deadlifts @ 102kg
E. Times: 10:22 repeat 12:40
Times from august: 12:24 and 12:31
Did not break the wbs (20lbs and 30lbs) on the first set this time and have been working to take less rest on the transitions.
Huge improvement on that first one!! Keep up the great work!
Warm up – done ! A . Bench @ 130# B. Strict press @ 85# and 90# C. KB carry @ 40# (I only have one KB so I did 100ft each arm and I added 25ft HSW in between the carry & Banded pull apart – just trying to work more on my HSW D. DL @220# E. I did not do the workout , I will do it tomorrow since I will have someone to workout with me 🙂 Instead I worked on deficit Strict HSPU and bottom position snatch which I struggle a lot. Strength: A &… Read more »
Crush it tomorrow and post your time on Friday so we know how it went!!
A 150kg
B 90kg
C done
D 150kg
E last time 9:20 and 9:42
Didn’t checked my times before i started. Just thought stay checked in if you drop, take 2 breaths and continue.
8:32
Get to know this cycle that I can better break those into small portions to keep the rests short.
12/12/12/12/12
Db 20/20
12/8
8:54
18/15/15/12
Db 20/20
10/10
Strength acc done
Learning, adapting and applying ??
Great work!!
Limited time today so did strength and accessory.
Close Grip Bench at 165lbs.
Strict Press at 115lbs
Deadlifts at 205lbs
Straight leg raises & Ab Wheel Roll Outs Done.
I didn’t do this conditioning in August since I was prepping for an OLY meet – plan to hit my engine work hard tomorrow.
?
A.
90 kg
B.
60 kg
C.
2 kB 24 kg
Done
D.
130 kg
E.
9’32” ( 12 Agosto 9’52” All Unbroken)
WB 30-30
DB 40
WB 10-10
DU 100
10’21”( 10’44” 40-20/40/20/100)
WB 20-20-20
DB 20-20
WB 10-10
DU
3-91-100
In the afternoon Row But light
Another PR! Love it Michele!!
Michele, when do you record final italianshowdown?