Warmup:
Airdyne
Foam roll
Face pulls
Squat stretch
MAIN GIANT SETS
NG pullups: +35x2x5, +35x1x7
Press: 80x8, 90x6, 100x7
Bandy twisty things: x12
Airdyne: x20s
SECOND GIANT SETS
Rack chins: BWx8
High incline axle bench: 90x10, 105x8, 120x7
Seated leg rainbows: x10
Burpees: x10
ASSISTANCE
1/2 Cindy: 7 rounds
Holy hell my conditioning is poor. My lunch wanted to make an appearance on the floor here. Adding a conditioning component to the giant sets is sick work by Brian.
I thought I would do myself a favor and cut that Cindy workout in half, seeing as how I already got a good amount of work in, and I was already hacking up a lung.
Program calls for conditioning or strongman for the assistance component. I think I’ll play around with a handful of the lady WODs for light and medium days, and do some EMOM strongman stuff on heavy days.
Fran is my personal favorite. Second is the one where you do 30x135# clean and jerks for time, I can’t remember her name. Cindy is third, but I think all those air squats would be tough on my knee at this point.
Grace is the clean and jerks, that one will make it into the rotation at some point!
The air squats really pumped the hell out of my quads and actually gave me some knee relief. YMMV based on your knee issues (mine are about twice as old as the rest of me, give or take).
That’s the one! I’ve been doing my 5/3/1 using giant sets a la Alsruhe since the first of the year, to work on conditioning, along with running or elliptical at the end of my workouts. I think you’re onto something working some Crossfit WOD’s into the conditioning rotation.
I tried to put WOD into the rotation on my program, it was a killer.
Did 2 giant sets ala Brians and a WOD to finish it off.
That was way to hard.
Respect for doing it Velvet
Warmup:
Airdyne
Roll legs
Band stuff
Squat stretch
MAIN GIANT SETS
Vertical jump: x2
Front squat: 115x12, 135x10, 155x8
Ab wheel: x5
Battle ropes: x20s
SECOND GIANT SETS
Vertical jump: x2
Squat: 165x8, 185x6, 210x6
Ab wheel: x5
Battle ropes: x20s
ASSISTANCE
Bulgarian split squat: 25x3x10
DB RDL: 80x3x10
Laying leg raise: 3x10
@mortdk Yeah, I called an audible today and nixed the WOD. I actually started laughing a little thinking about trying to do one after my two giant set sessions, no way that was happening without something bad accompanying it.
I did stumble my way into what I believe is a solid plan for the third portion of the workout. On light days I’ll do bodyweight stuff, medium days assistance lifts, and heavy days will be strongman stuff. I’ll do everything beat the clock style for the conditioning aspect, but I think this will be a more appropriate use of my time.
Warmup:
Airdyne
Roll legs
Squat stretch
Face pulls
MAIN GIANT SETS
BB row: 125x10, 145x8, 165x11
Bench: 125x10, 145x8, 165x9
Saxon side bend: 10s x10
Airdyne: x20s
SECOND GIANT SETS
T-bar row (plates): 2x10, 2.5x10, 3x10
Close grip bench: 100x12, 120x10, 140x8
Saxon side bend: 10s x10
Flutter kicks: x30s
ASSISTANCE
Continental cleans:
80x3
100x3
120x15? (AMRAP x 5 minutes)
Sign me up for the group that considers the continental clean a horrendous movement. I lost track of how many reps I completed, but it was +/- 1 or 2 from 15 so I’m just going to establish that as my base. By the last couple minutes I was in a better groove and could definitely top that next time. Given that I missed about as many reps as I made, there is ample opportunity to double it haha.
Hey man, yeah each grouping is done with little to no rest between exercises. Basically however long it takes to move to the equipment and get set up, followed by ~90s rest once they’re all completed.
The assistance stuff is a little different, there’s no real defined rest periods between the exercises. Just trying to get as much work done as possible in a set amount of time usually.
Haha yeah man, I had to contain my laughter a few times doing them as I nearly launched the bar into my rack a few times trying different techniques. That certainly didn’t help with getting completed reps in, should’ve filmed it.
I like TGU’s for mobility or conditioning work. They fit in pretty nice with the giant set format and 3 reps takes a good 20-30s or so to complete. On their own they’re probably pretty useless, but as part of a warm up or giant set routine I dig em.
Warmup:
Airdyne
Roll legs
Face pulls
Squat stretch
MAIN GIANT SETS
Vertical jump: x2
Front squat: 125x10, 145x8, 165x6
Ab wheel: x5
Battle ropes: x20s
MAIN GIANT SETS
Vertical jump: x2
Back squat: 135x12, 160x10, 185x8
Ab wheel: x5
Battle ropes: x20s
ASSISTANCE
150lb sandbag over bar (18)
AMAP in 5 minutes: 9
Should mention rolling the sandbag back in place was nearly as taxing as the pick for the lift. Using a bar in the j hooks makes it kind of a one-way exercise.
