One thing I’m going to do this time around (as per the written instructions) is to do my warm up sets in the circuit fashion as well. I’ve never done that in the past but I think I did 3-4 warm up rounds prior to the recorded 4. Just the little extra conditioning that I’d otherwise miss
3 Likes
W1d2
STRENGTH GIANT SET
3 working rounds
8 close grip chin
8 press
8 plate halo each side
Max 90 sec rest
CARRY
50% press weight
10 strict press, lock out and hold
6 steps forward
8 strict press, lock out and hold
6 steps forward
6 strict press, lock out and hold
6 steps forward
90 seconds rest, 3 rounds
ASSISTANCE
4 rounds
8 rear delt fly
8 lateral raise
8 Arnold press
8 supinated press
2 min max rest
CONDITIONING
10 min amrap
1 chin
2 pushup
3 squat
Double reps each round
Completed round of 16/32/64
Made sure I was going strict on the chins to make it harder rather than kipping it out. Same for the pushups, all chest to ground with hips up, selection standard
8 Likes
That carry press session sounds horrible. Lol
2 Likes
Mate I was humbled by some light ass weight!
2 Likes
LISS
5km jog
Conversational pace
4 Likes
W1d3
CARRIES
Emom 10min
4 sandbag sprawl
50ft bear hug carry
STRENGTH CIRCUIT
5 working rounds
3 box jump
5 squat
20 hollow rock
Max 90 sec rest
ASSISTANCE
4 rounds
5 1+1/2 zercher squats
8 sandbag squats
45 second wall sit
2 min max rest
BODYWEIGHT CONDITIONING
4 rounds as fast as possible
20 squats
20 reverse lunges
20 jumping lunges
20 jump squats
As little rest as possible between exercises AND rounds.
This was absolute ass hahaha
7 Likes
W1d4
LOADING
10 min emom
3 deadball lift over safeties
STRENGTH
4 working rounds
8 db row
6 bench
7 dragon flag (eccentric only for me)
90 sec max rest
ASSISTANCE
4 rounds
12 squeeze press
12 db pullover
30 sec deficit pushups on db
2 min max rest
BODYWEIGHT CONDITIONING
Every 30 seconds for 10 minutes
3 chins
7 pushups
12 squats
6 Likes
Doing a whole damn load of work right now mate. You are a true war machine. Love it
1 Like
35 min LISS jog watching instructionals
6 Likes
W2d1
CARRIES
10 min emom
3 burpees
100ft farmer carry
STRENGTH CIRCUIT
3 working rounds
4 burpee broad jump
8 deadlift
45 second rkc plank
Max 90 seconds rest
ASSISTANCE
10 min amrap
5 heavy RDL
20 sec kb row left
20 sec rest
20 sec kb row right
BODYWEIGHT CONDITIONING
Emom death by
1 chin, 2 burpee, 3 pushup, 4 squat
Add a rep every minute
5 Likes
W2d2
STRENGTH
5 working rounds
6 strict chins
5 ohp
6 hanging rainbow
Max 90 sec rest
ASSISTANCE
12 chins
12 pin press
12 dips
10 chins
10 pin press
10 dips
8 chins
8 pin press
8 dips
CARRIES
10 min amrap
100ft single arm overhead
100ft single arm farmers carry
Back and forth alternating sides
BODYWEIGHT CONDITIONING
2 min max hand release pushup
2 min dish hold
90 sec max hand release pushup
90 sec dish hold
1 min max hand release pushup
1 min dish hold
6 Likes
W2d3
CARRIES
10 min emom
3 sandbag squat
50ft carry
STRENGTH
4 working rounds
5kb snatches either side
6 squats
8 hanging leg raise
ASSISTANCE
5 minutes constant lunges
8 strict chins each stop
CONDITIONING
200m sprint efforts
10 minutes worth of efforts.
4 Likes
W2d4
CARRIES
10 min emom
3 burpee sandbag over shoulder
STRENGTH
3 working rounds
8 pendlay row
8 floor press
10 Russian twist
ASSISTANCE
12 min total
Min 1 5 CG bench + 5 strict chin
Min 2 15 NG kb bench + 5 strict chin
Min 3 20 sec overhead kb tricep extension
Repeat x4
CONDITIONING
Was supposed to be a crawl type circuit
But I ran a 2k effort instead
7 Likes
2hr open mat today
Was able to work on my over/under passing and setting up darce chokes from different positions. For the longest time I struggled to get the right angle and thought my arms weren’t long enough, but after watching an instructional all on the darce I realized that I was too tight trying to set it up, and actually being loose let’s me slip the lead arm deep and through.
5 Likes
these sessions are so gross… good lord
1 Like
W3d1
CARRIES
10min emom
Farmers walk 150ft
STRENGTH
5 working rounds
3 sandbag over shoulder
5 deadlift
10 hanging leg raise
90 sec rest
ASSISTANCE
5 rounds
15 sec row
15 sec rest
15 sec SLDL
15 sec zercher squat
15 sec zercher hold
30 sec rest
CONDITIONING
10 min
20 sec on, 10 sec off
Burpees
5 Likes
W3d2
STRENGTH
4 rounds
10 strict chin
6 ohp
10 Russian twist medball slammy things
90 sec rest
CARRIES
Set j hooks to just below ohp lockout
Hold lockout for 30sec
Rest 1 min
Repeat until failure. Add weight if you can starting with 80% 1RM
ASSISTANCE
Light z press
20 sec on
10 sec off
12 rounds
CONDITIONING
10 burpee
1 pike pushup
9 burpee
2 pike pushup
Repeat until ladder finished
Well it’s very clear to me that my biggest weakness in ohp is my stability which was evident with the OH holds.
The tabata press was evil top
6 Likes
I reckon a lot of us could say that.
1 Like
W3d3
CARRIES
10 min emom
50m sandbag carry + 50m farmers walk
STRENGTH
3 working rounds
4 burpee chins
8 SSB squats
15 weighted sit up
ASSISTANCE
Tempo squat ladder (4/4/4/4)
5 squats
5 sandbag squats
1 min rest
4 squats
4 sandbag squats
1 min rest
3&3
1 min rest
2&2
1 min rest
1&1
CONDITIONING
2 min Hindu squats
2 min plank
90 sec Hindu squats
90 sec plank
1 min Hindu squats
1 min plank
Well that cooked the old legs
Left adductor is feeling a bit dodgy so did SSB squats with a semi narrow stance. Really loaded the quads
4 Likes
W3d4
CARRIES
1 min sandbag over bar
2 min rest
4 rounds
STRENGTH
5 working rounds
5 deadlift row
5 floor press
30 sec side plank each side
ASSISTANCE
8 pin press
8 dip
8 push-up
Rest
7/7/7, 6/6/6 etc.
CONDITIONING
Skipped as left elbow wasn’t playing the game
5 Likes