Session 4/30
Obj - Work capacity
5 rounds “for time” (I fucking hate that saying lol)
-KB swing x 20 @ 20kg
-Step up x 15/leg
-Pullup x 8
^that took around 15 minutes
4 x (weighted situp x 10 @45lbs,side plank x30sec/side, back ext. x 10)
2 x (band pull-apart x 20, foam roll/lax ball work)
2 x (farmers walk x 60 sec, 120 sec rest)
Session 5/30
Obj : strength
-6 x (High pull* x 4, band pull-apart x 10) *ramped up in weight to 185 x 4 in the 6th round
-6 x (Front Squat* x 4, broad jump x 4) *ramped up in weight to 175 x 4 in the 4th,5th and 6th rounds
Session 6/30
Obj: Strength
-6 x (Barbell lunge* x 4/leg, jump lunge x 2/leg, band pull-apart x 10) *ramped up to 135 in round 6
-6 x (Bench* x 4, Pullup x 6, Foam roll IT band) *ramped up to 165 in rounds 3-6
-4 x (weighted situp x 10, russian twist x 10/side, KB slasher x 8/side, glute bridge x 10)
Obj : Work Capacity
-Tabata KB snatch @ 20kg (switched arms every round)
3 x(Farmers walk x 75 sec. rest 120 sec.)
3 x( T2B x 8, 30/30 side plank)
6 x (100m Sprint, 100m walk back for recovery)
3 x(band pull-apart x 10, static stretching, glute bridge x 15)
Obj : Work capacity
10 to 1 of :
front squat @ 95lbs
Sand bag get-ups @ 80lbs (these were fucking brutal - in a good way)
Pullups
Box jumps
2 x (farmer’s walk x 90 sec. , 180 sec. rest)
Obj : Strength
-6 x (Deadlift x 4*, box jump x 2, glute ball x 3/side) * ramped up to 245 x 4
-6 x (Bench x 4*, pullups x 6, t-spine ext. x 3/side) *ramped up to 185 x 4
-4 x 40m farmer’s walk
Obj : Work capacity
^that took about 9-10 minutes
then…
-Max Sand bag getups in 10 minutes(80lbs SB) : got 30 reps (15 each side)
-4 x (ab rollout x 8,russian twist x 10, pull-apart x 10)
-4 x (Farmer’s walk x 20m, sandbag zercher carry x 20m, KB waiter walk x 10m each arm)
Obj : Strength
-6 x (Hang power snatch x 3*, Front squat x 3*, band pull-apart x 10) *ramped up to 115 on the power snatch and 190 on the front squats
-6 x (OHP x 4*, pullup x 8*, t-spine ext. x 3/side) *ramped up to 135 on rounds 4-6, pullups were unbroken first 4 rounds, broken up the last 2
-6 x (goblet walking lunge x 4/side @60lbs, broad jump x 2, hip flexor stretch)
-4 x (suitcase walk x 10m/side, SB zercher carry x 20m)
Obj : Work Capacity
-Max Sandbag getups in 10 minutes : got 36 reps
-3 RFT :
KB snatch (20,16,10)
Tarzan pullups (20,12,8)
Sandag to box* (10,8,6) *similar to stone over bar from strongman comps
dips(20,15,10)
KB goblet squat (20,15,10)
-3 x(T2B x 8,pull-apart x 10)
Obj : Strength
-Front Squat - 195 x 5, 155 x 10
-Bench Press - 185 x 4, 135 x 10
-Pullups - 8,8,6,5,4
-Sand bag get-ups - 40 in 10 minutes
-3 x (ab rollout x 8, 30/30 side plank, slasher x 8/side, glute bridge x 10)
-3 x (SB Zercher walk x 50m, pull-apart x 10)
Obj : stamina
3 mile run in around 25 mikes
Obj : Oly + Worck Capacity + mirror muscles
-Clean pulls - 205 x 3, 225 x 1
-300m Shuttle (12 x 25m) x 3
-SB get up x a few
-Pullups - 8,7,6,5,5
-4 x (farmers walk x 40m, weighted situp x 10, oblique crunch x 12/side, salute plank 30/30, back ext. x 10)
-3 x (dip x 10, ez curl x 10, db lateral x 10, band facepull x 10)
Obj : Strength
-Deadlift - 275 x 5, 225 x 12
-Chinup - 1 x 9
-5 x (push press x 3 @ 135, Tbar x 10)
-20 SB getups in 4 minutes
-3 x (T2B x 8, russian twist x 10,halo x 8, bridge x 10)
Obj : Strength
-Bench Press - 185 x 5, 155 x 10
-Pullups - 9,8,5,5,5
-SB get-ups - 4 x 10 (5 each side)
-3 x (SB zercher walk x 40m, pull-apart x 10, low back complex x 15 sec each movement)
Obj : Strength + Work Capacity
-Pullups : -BW x 3, BW + 30lbs x 3, BW + 35lbs x 3, BW + 45lbs x 3, BW x 8, BW x 5
-300m Shuttle (12 x 25m sprint) x 3 rounds in 10 minutes (need to improve this to 5 rounds in 15 minutes)
-SB getups x 20 in around 4 minutes
-3 x (dip x 10, fat bar curl x 10-12, DB shoulder raise x 15)
Obj : Stamina
3 mile run in 22 mikes
Obj : Strength
Deadlift : 285 x 5, 225 x 15
Bench Press : 190 x 5, 160 x 10
TBar row : 5 x 12
SB getups x some
3 x (T2B x 8, Russian twist x 10, Halo x 8, Barbell hip thrust x 8)
3 x (SB overhead carry x 20m, low back lunge x 15sec/leg, pull-apart x 10)
Obj : strength
-3 x (DB incline x 8, Pullup x 8)
-3 x (ab rollout x 8, 30/30 side plank, halfmoon x 8/side)
Obj : Strength + Work Capacity
Clean Pulls - 135 x 3, 185 x 3, 225 x 1, 245 x 1 , 255 x 1
Chinups - BW x 3, BW + 20 x 3, BW + 35 x 3 , BW + 45 x 3, BW x 10, BW x 8
5 rounds :
-SB getup x 4/side (80lbs SB)
-Dip x 8
-Step up x 15/leg
-KB swing x 10 (20 kg)
3 x (weighted situp x 10, oblique crunch x 12/side, Salute plank 30/30)
2 x (pinwheel curl x 12,Db lateral x 12, Db rear delt fly x 12)
Obj : Strength + mini work capacity
Deadlift : 295 x 5, 225 x 15
5 x (PushPress x 3 @ 155, TBar x 10)
-mini work-cap : 3 x (SB getup x 3/side, Farmer’s walk x 20m …sprint effort)
-3 x (T2B x 10, Russian twist x 10/side, halo x 8/side, Barbell hip thrust x 8)