This week will look very different than most. You’ll notice far fewer options on additional accessory work; that’s because we want you relatively fresh to hit some tests at high intensity and full effort. Our goal this week is to establish some baseline numbers as we enter our new training cycle on Monday, September 11, 2017. If you have any friends who have been looking for the right time to start a program, please let them know that the time has come!
If you’re competing at Granite Games, please follow the Granite Games Preparation Week program at the bottom of the page.
Session One
For time:
Row 5000 meters
Session Two
A.
Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM
(if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM)
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
B.
For time:
30/20 Calorie Assault Bike
30 Deadlifts (315/215 lbs)
30/20 Calorie Assault Bike
That’s it for today…tomorrow you’ll tackle our Invictus Combine Testing, and we will want to get good, accurate data for where you’re at currently – and if you put in the work, we’ll smash those numbers in 12 weeks or so.
Granite Games Preparation Week
A.
Every minute, on the minute, for 5 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Tall Box Jumps
Use a sandbag light enough that you can toss over your head with a good strong hip extension; and make each jump a max effort, landing as high, soft and straight legged as possible each time.
B.
Every 10 minutes, for 20 minutes (2 sets):
20 Calorie Row
40 Double Unders
20 Wall Ball Shots (30 lbs)
15 Toes-to-Bar
20 Calorie Assault Bike
C.
Three sets of:
Face Pulls x 30 reps
Rest 60 seconds
Kettlebell Biceps Curls x 8-10 reps @ 2010
Rest as needed
Wednesday will be a full rest day (or travel day), and then on Thursday you should do the following:
Twenty Sets of:
30 seconds Assault Bike @ 65-70 RPM
30 Seconds of Assault Bike @ 45-50 RPM
If you travel on Thursday and won’t be able to do this, do it on Wednesday and take a full rest day on Thursday.
First time posting despite following this program for over a year and half now. I need to do a better job tracking my results and what better time to start than at the beginning of the cycle!
Doing my best to work in as many of these tests this week as I get ready for a comp here in Gardena at Code 3 Athletics.
Session 1 – 5K Row – 18:36
Session 2 – C&J max (practice for comp event 1) – 295# and additional weightlifting per Waxmans
B. 6:34 RX Deadlifts are a hugeeee weakness. That bike was the most painful thing I’ve done in a while. Fml
Only had time for one session
A. 225×4-240×3-275-315-335-350
335×3 might have had more but back is tight so left it
B. 7:17
38 cal on airdyne
Deads: 6-6-6-6-6
5k row- 19:47.6
Just took it easy. Kept pace just below 2:00/500m then sped up for the last 250
Front squat
Built to 225# for a triple 10# PR!!
Metcon 5:13
Deads in 11/12/8
Session 2
A. 85/100/116/131/140/147.5/ 3x 140kg
Challenging but stoked since I haven’t lifted heavy for a month or so. This is the most I have done for 3.
Session 2
A. 3rm FS upto 135kg (90%)
B. 4:41 rxd
Almost forgot to post!
S1:
5k = 21:14
S2:
A. Front squats:
5@100/3@120/1@140/1@160/1@165/1@175
3@160/3@165
**not a PR and I know I have more in the tank, just didn’t wanna push it with the previous upper back injury
B. 5:36
Used StairMaster AirFit bike
Scaled deads to 185# — 10+10+5+5
Yesterday : heavy snatch to 150. I do 150 like a billion times and get to 155 and fail?. OH , 155 is soooo happening soon.
Snatch wb wod 118, one at 135.
Rope climbs done at 7:10.
Does combine testing involve farm work? Was that a sad joke?
Session one:
A) 22:44 feeling eh about it, my best time is about 20 seconds faster but I was rowing a lot more often when I got that one.
Session two:
110#/125#/145#/165#/175#/185# hit those all beltless, my 1rep max is 195# and managed to hit 190# for three so I’m quite happy with that, twas no beauty though.
B) 5:37 Did all the deads in sets of 5 and since I was on an airdyne made it 30 cals instead of 20.
Now I can’t stop eating ??♀️
Haha maybe if farmers Carries and sandbag carries count? You earned those calories! Enjoy!
I think a combine is a tractor so that’s why my joke is so poor ?
Haha oh I get that now. ???
Such a terrible joke ??
FS 305
Bench 5.3.1
180.195.205
20 reps @135
SOP 5.3.1
120.125.135
20 reps @75
Hspu condo
6.6.5.4.3
Rest 1/45/30/15
Condo 4:25
20 C ass bike
30 Deads @275
20 C ass bike
nice bench and strict press, keep it up my friend 😀
Of course!
Pm session: 5k row for time: 22:25. My 2k time back when I was in better shape was 8:40. I feel I could have pushed harder but I wasn’t sure how to pace the first few k so I went conservatively and pushed the last k. Any advice how to pace long stuff like this based on percentages of 1k row for example?
More exposure to rowing will give you an understanding of your pacing. You now have a baseline. If Rowing and pacing is something you need to work on then start performing the rowing portions.
Session 1
A. Front squat based on 240, did 215 for 3
B. 7:30, but….no idea if that’s accurate because my monitor doesn’t work. I felt the posterior lit up though, stimulus achieved. ?
Session 2
5k : 23:00
I can’t find my previous time for this, I’m not mad though. Rowing isn’t my thing and I wasn’t far behind everyone else in my group. Win for me.??
You’re better than you think. You just have to believe in yourself!
Session One
For time: Row 5000 meters
21:39. 2:09/av500 pace
Session Two
A. Front Squat
* Set 1 – 5 reps @ 55%✅
* Set 2 – 3 reps @ 65%✅
* Set 3 – 1 rep @ 75%✅
* Set 4 – 1 rep @ 85%✅
* Set 5 – 1 rep @ 90%✅
* Set 6 – 1 rep @ 95% (didnt intent)
* Set 7 – 3-RM 175# (80# of 1RM)
GG Prep Week :
A. Done 75# Bag and 45″ Box
B. 4:06/3:56 Rx … UB and pushed the pace on the AB @ 70-72 Rpm
C. Done w/ Purple band and 36# KB
Ready to party!
Session 1:
A. 5k row 24:13, I pred my 5k during power hour last week 23:26 so I’m glad I kept it close-ish
Session 2:
A. 3RM front squat 130, 5lb pr ?
B. 5:55 @155, kept the cals at 20 on airdyne
Yeah Ashlee! Congrats on the PR!
Got off the plane at 5:00 pm and got a few baseline things in. Expecting some large improvements this cycle now that I’m pain free, completely deconditioned, and have a cleared up schedule haha
Ropeclimb thing:
8 min cap. Went 3 seated legless + 4 regular + 1 legless. Better than I expected but excited to improve on these
5k row: 21:56.1 at like 19 s/m
Did this at a conversational pace. I can pull sub 19 with bad mechanics but that doesn’t help anything. I want to be better about maintaining good mechanics for longer efforts
Excited to see what happens in the upcoming cycle! Lets not get excited to early. You’re smart enough to realize that though 🙂
Built up to 390
3RM 375
Rowed 5k did not push the pace
19:30
Back will hopefully be ready for tomorrow!!
185-225-255-290-305-320lbs.
Then hit 305 and 315lbs for a 3RM. Definitely a PR. 315 is 93% off my FS PR I got about a month ago.
Bike/Dead Metcon: 6:01rx
Real irritated I didn’t end in the 5’s…
Did the deads 8-8-7-7.
Has WADA been around yet?
If eating is wrong, I don’t wanna be right.
S2:
A: 195/230/265/300/320/335
3 rep: 320/330
Happy with these numbers, I think my best is around 335/340, definitely more in the tank but wanted to prioritize good technique
B: 5:57
Scaled the DL to 225, first time deadlifting in at least 2 months, went down to singles because touch and go was causing discomfort. Although the the deadlifts were a struggle I was happy with my AB, usually I limp across the finish line but today I was able to crush the end of the AB.
Living to fight another day! Glad you stayed safe today and are finally seeing some improvements with your back.
Session 1
19:47. 11 seconds off of PR pace. I definitely felt the wall balls!
Session 2
A) 325×3. 5#’s under PR but glad for it the way my quads felt today.!
B) 5:55. Loved it. and loved the new assault bike.