Session #1 – back squat / strict press / Deadlift (1RM)

SESSION #1 – BACK SQUAT / STRICT PRESS / DEADLIFT (1RM)

PRE-SESSION MOBILITY PREP
A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion (VIDEO)

STRENGTH TESTS

A) Back squat – Build up to a 1RM for the day

B) Strict press – Build up to a 1RM for the day

C) Deadlift – Build up to a 1RM for the day

Note. Film all of your heavier attempts for your own analysis and problem-solving.

Cool Down

A) Lunge Flow (2-minute VIDEO) and/or Thoracic Flow (4-minute VIDEO)

SESSION NOTES

Today brings you an opportunity to test your 1RM back squat, strict press and deadlift. As we haven’t done specific peaking for this test and just recently finished the Open/Quarterfinals, it is useful to think about it as testing for your “training max” (which can be used for % based work in the upcoming programming).

Use your warm-up wisely to build up the best possible mechanics for your heavier lifts. The best way to prepare for the heavier lifts depends on how you are as an athlete. Some will benefit from more warm-up sets (lighter athletes in general) and some will burn out before the heavy lifts if doing too much volume (heavier athletes in general). Find the best way for yourself to prepare for your lifts and take note of it for future use.

BACK SQUAT

As this is the first movement of the session, take your time to warm up and be ready.

Approach each warm-up lift like you would your 1RM attempts. Pay attention to your setup, trunk position and bar path. Brace your core/midline (through the whole repetition), control the way down and explode your way up. Take each repetition as a single with a short pause at the top before the next repetition. If you will use a belt, start wearing it in the warm-up by the latest @ 80%1RM.

The examples below assume that you have done your general warm-up with an empty barbell and then have built up to 50%1RM. Build up in a way that feels logical to you, the %s are reference points, don’t follow them blindly. You should approach your warm-up with a goal 1RM in mind and work backwards from there.

Example #1 (bigger jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 85-90%, 1 x 1 @ 92.5-97.5%, 1-3 attempts at a new 1RM.

Example #2 (smaller jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 6 @ 60-65%, 1 x 5 @ 67.5-72.5%, 1 x 4 @ 75-80%, 1 x 2-3 @ 82.5-87.5%, 1 x 1 @ 90-95%, 1-3 attempts at a new 1RM.

STRICT PRESS

Your nervous system should be pretty amped up from the squats at this point. The warm-up should be shorter than for the squats and mainly focused on the gradual ramp-up of load on the bar. Make sure to sip on a carb mix (or your sports drink of choice) to keep the energy levels high.

The rules apply to warm-up here as for the squat: set a target 1RM and work your way backwards from there. Use the below examples as a reference point only.

Example #1 (bigger jumps). (all % based on previous 1RM)
1 x 5 @ 50%, 1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 85-90%, 1-2 x 1 @ 92.5-97.5%, 1-3 attempts a new 1RM.

Example #2 (smaller jumps). (all % based on previous 1RM)
1 x 5 @ 50%, 1 x 4 @ 60-65%, 1 x 4 @ 67.5-72.5%, 1 x 3 @ 75-80%, 1 x 2-3 @ 82.5-87.5%, 1-2 x 1 @ 90-97.5%, 1-3 attempts a new 1RM.

DEADLIFT

As the final lift of the session, you can build up the weight a bit faster here (this will also help ensure you don’t run out of energy before you get to your heavy attempts).

Approach each warm-up lift like you would your 1RM attempts. Pay attention to your setup, back position and bar path. Brace your core/midline and reset at the bottom of every rep (= do singles, not touch and go in the warm-up sets). If you will use a belt, start wearing it in the warm-up by the latest @ 80%1RM.

The examples below assume that you have built up to 50%1RM. Build up in a way that feels logical to you, the %s are reference points, don’t follow them blindly. You should approach your warm-up with a goal 1RM in mind and work backwards from there.

Example #1 (bigger jumps). (all % based on previous 1RM)
1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 85-90%, 1 x 1 @ 92.5-97.5%, 1-3 attempts at a new 1RM.

Example #2 (smaller jumps). (all % based on previous 1RM)
1 x 5 @ 60-65%, 1 x 5 @ 67.5-72.5%, 1 x 4 @ 75-80%, 1 x 2-3 @ 82.5-87.5%, 1 x 1 @ 90-95%, 1-3 attempts a new 1RM.

SESSION NOTES #1 – GYMNASTICS

This week, we are testing both your muscle endurance (max unbroken set) and your recovery ability on common, high-rep gymnastics movements.

PULL UP

Use a running 3-minute clock for this one. In the 1st minute, you’ll do a max unbroken set of strict pull-ups (start in dead-hang, chin clearly over the bar at the top, arms to full lockout at the bottom, NO kipping). Rest the remaining of the minute. At the 1-minute mark, you’ll start a 2-minute AMRAP of (kipping) chest to bar pull ups. You can break these into sets as wanted for the best score.

IF you don’t yet have chest to bar pull-ups, do regular pull-ups instead. IF you can’t yet do strict pull-ups, take a note and move on.

TOES TO BAR

Use a running 3-minute clock for this one. In the 1st minute, you’ll do a max unbroken set of strict toes to bar (start in dead-hang, toes touch the bar at the top, return back to dead-hang at the bottom, NO kipping). Rest the remaining of the minute. At the 1-minute mark, you’ll start a 2-minute AMRAP of (kipping) toes to bar. You can break these into sets as wanted for the best score.

IF you don’t yet have strict/kipping toes to bars you can try anyway. Maybe today is the day.

HANDSTAND PUSH UP

Use a running 3-minute clock for this one. In the 1st minute, you’ll do a max unbroken set of strict handstand push ups (start in a full lockout, head touches the floor, finish in full lockout w/ feet in contact with the wall at the top, NO kipping). Rest the remaining of the minute. At the 1-minute mark, you’ll start a 2-minute AMRAP of (strict) handstand push ups. You can break these into sets as wanted for the best score.

IF you don’t yet have strict handstand push-ups, reduce the ROM by using ab-mat(s) under the head. Take a note of how far away you’re from full repetitions.

Warm-up

Perform the following on Assault bike with a running clock:

@ 0:00 – 3:00: Easy (RPE 2)
@ 3:00 – 5:00: Pick the pace up a little (RPE 3)
@ 5:00 – 6:00: A little faster (RPE 4)
@ 6:00 – 7:00: Even faster (RPE 6)
@ 7:00 – 8:00: Ease off and recover (RPE 3)
@ 8:00 – 8:30: Hard effort (RPE 7)
@ 8:30 – 9:00: Ease off and recover (RPE 3)
@ 9:00 – 9:30: Even harder effort (RPE 8)
@ 9:30 – 10:30: Ease off and recover (RPE 3)
@ 10:30 – 11:00: Hard effort (RPE 7)
@ 11:00 – 13:00: Ease off and recover (RPE 3)
@ 13:00 – 13:30: A little faster (RPE 4)
@ 13:30 – 14:00: Just a little faster (RPE 5)

After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready

ASSAULT BIKE POWER PROFILE

SESSION NOTES

Today, we will test your grit, your conditioning and your ability to suffer (productively) on the Assault bike. We have three tests (5-minutes, 20-minutes and 1-minute), each done for max average watts. We use the watts as they allow for an athlete to athlete comparison (both absolute and adjusted to bodyweight) and % based prescriptions for conditioning (unlike calories and RPMs which don’t work so well).

Your goal is to give your BEST effort in each one of the tests, independent of the others = Focus on one thing at a time, you’ll have some time to recover between each test.

HR (heart rate) measures. You will need an HR monitor for the below data points. This is a useful tool you might want to consider investing in. (A simple Polar H10 strap works well and can connect directly to your phone via Bluetooth).

HERE ARE THE HEART RATE METRICS YOU CAN TRACK FOR EACH TEST
Avg. HR. This is more useful for 5-minutes and 20-minutes. 98% of your 20-minute avg. HR is a close estimate of your Lactate Threshold (LT) above which you will start to “redline”.
HRR (HR recovery) @ 1-minute. This is your HR 1-minute after each test (stay standing)
HRRD (HRR differential). This is your HR at the end of each test – your HRR @ 1-minute and is an indication of aerobic systems contribution to exercise (higher HRRD = more aerobically you worked, lower HRRD = more anaerobically you worked). Tracking your HRRD is an interesting way to keep a track of your aerobic conditioning (if you do it consistently in your training). A higher HRRD differential tends to indicate better cardiovascular conditioning.

E.g HR at end of a test, 175bpm, HRR @ 1-minute (HR 1- minute after workout) 147bpm, HRRD = 175bpm – 147bpm = 28bpm

Warm-up

A) Suggested snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set

A) Snatch – 7 to 10 x 1 @ 70 – 85%, Go every 60 to 90-seconds

B) Clean and jerk – 7 to 10 x 1 @ 70 – 85%, Go every 60 to 90-seconds

Intent. This is prep for the 1RM Snatch + Clean and jerk on Thursday. Focus on GREAT mechanics on every lift to set the scene for Thursday.

#2 – CONDITIONING (PREP/OPTIONAL)

A) 4 Intervals
1000m Row @ Rate 18-20*
* Focus on powerful pulls while rowing at a slow (stroke) rate

Rest 3-minutes

800m Run @ increase pace every 200m*
* Start at 10km pace, then build so that the final 200m is at the pace you’re planning for your 3km run on Thursday.

Rest 3-minutes

500m Row @ increase pace every 100m*
* Start at 5km pace, then build so that the final 100m is at the pace you’re planning for your 1km Row on Saturday. Make sure your pulls are long and strong, driving through the legs.

Rest 3-minutes

400m Run @ increase pace every 100m*
* Start at 5km pace, then build so that the final 100m is at the pace you’re planning for your 3km run on Thursday.

Cool Down

A) Lunge Flow (2-minute VIDEO) and/or Thoracic Flow (4-minute VIDEO)

SESSION NOTES

This session is intended as a prep session for the rest of the weeks testing. Go by feel and prioritise recovery as needed.

REST

Take a rest day. Sleep in if you can, eat well, get some sunlight and prepare for the rest of the week.

OR

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3 sec of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Kettlebell Flow (5-minute VIDEO)
Two to three times through this flow, focusing on smooth, relaxed movement.

C) 3 rounds – nasal breathing only
4-minute Assault bike or run @ RPE 3-4
10 Thoracic bridge (VIDEO)
4-minute Ski erg or row @ RPE 3-4
10 Cossack squats

D) 3 rounds, nasal breathing only
10 KB front rack get-up, alternating sides (VIDEO)
20 Handstand Shoulder Taps, alternating
10m e/side KB Front rack Duck walk (VIDEO)
20 Hip Thrust w/ KB (VIDEO)
10 e/side Side plank raise (VIDEO)

Warm-up

A) Use 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO) or do our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set

A) Snatch – Build to a 1RM for the day

B) Clean and jerk – Build to a 1RM for the day

Note. Film all of your heavier attempts for your own analysis and problem-solving.

Rest as much as needed between lifts and movements

Cool Down

A) Elbow/Shoulder flow (2-minute VIDEO)

SESSION NOTES

Snatch / Clean and jerk 1RM
Today brings you an opportunity to test your 1RM Snatch + Clean and jerk. As we haven’t done specific peaking for this test and just finished the Open/Quarterfinals recently, it is useful to think about it as testing for your “training max” or a number you can hit outside of competitions.

Use your warm-up wisely to build up the best possible mechanics for your heavier lifts. Take your time with the warm-up drills (focus on polishing any specific technical issues before you build up the load).

The best way to prepare for the heavier lifts depends on how you are as an athlete. Some will benefit from more warm-up sets (lighter athletes in general) and some will burn out before the heavy lifts if doing too much volume (heavier athletes in general). Find the best way for yourself to prepare for your lifts and take note of it for future use.

If you’re unsure about how to build the weights up on either movement, start simply by doing an EMOM and building weight like you would in training. Increase the rest periods as you start to get closer to 85-90%1RM.

SESSION #2 – 3KM RUN TT

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)

Warm-up

Jog – 5 to 10-minute @ easy pace
+
Lunge Flow (VIDEO)
Work through the sequence for 5-minutes
+
3 rounds of (VIDEO)
10m A-march + jog back
10m B-march + jog back
+
Run – 3-minutes @ easy pace
+
Run – 2 x 200m @ increasing speed (up to the pace you think you can hold for the 3k)

Recover for 1-minute between the 200-meter repeats

Main set

A) 3km Run TT (Time Trial)

Instructions:
– 3000m is 7.5 rounds around a normal 400m track
– If you don’t have the opportunity to run on a track you can also do this on a treadmill, air runner (note that this is harder) or just outside. If you decide to test outside you should find a set starting point and an endpoint that is close to 3000m, and as flat as possible.

DATA (Collect this).
Total time. For the 3000m
400m laps/splits (1 round). If you have someone to help you write it down (if running on a track), or you can use a lap function on your watch if you have one (especially useful if not running on a track).

HR data (optional – if you have a heart rate (HR) monitor).
1) Average HR
2) Max HR
3) HR at the end of the test
4) HR @ 1-minute after the end of the test (HRR – Heart Rate Recovery)
5) HRRD (Heart Rate Recovery Differential), calculated as “your end HR – HRR @ 1-minutes”

Cool Down

A) Jog @ easy pace for 5-minutes

B) Lunge Flow (2-minute VIDEO)

DETAILED NOTES – 3km Run

Intent. Test your current aerobic capacity for running

Goal. Get a starting point for the next period of training. Get an idea of your current level to better estimate paces in the next training period.

Focus. 1. Have a goal pace in mind but be ready to adjust as you go. 2. This is also a great mental test, and will challenge you and your ability to tolerate discomfort.

Strategy/pacing. Start @ a pace you think you might be able to keep for the whole 3k. Remember that we are looking for consistent effort, too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by looking at your 400m-times. If you have a specific goal in mind you should calculate what your average 400m times should be to reach that goal.

Example: Your goal is 15-minutes.
15-minutes is 900 seconds (15×60)
That means you have 120 seconds per 400m round (900 seconds / 7.5 rounds)
Running 2:00 rounds will make you reach your goal.

If you have someone to help you, write down your goal split times for every 400m and have the person tell you each round if you are on pace, in front or behind for your target time. For example: If you pass the 1200m mark at 5:55 you will be 5-seconds in front of your 15-minute goal.

Checkpoints.
@ 0 – 800m – Avoid the temptation to go too hard to start, your 1st lap is likely faster than others but don’t deviate too much from your target.
@ 800m – Focus on running as relaxed as possible while still holding a good pace to hit your target lap times
@ 1600m – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace.
@ 2000m – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
@ 2400m – You should be barely holding on to your pace, time to FIGHT for it
@ 2600m – Only 400m left. Increase your cadence and give it all you got. HOLD ON!

SESSION #1 – CONDITIONING (OPTIONAL)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)

This is an easy session of continuous work. The goal is to have your heart working and blood flowing to prepare you for the rest of the day and tomorrow.

Warm-up

This is a lower-intensity session where you start directly with the main set.

Main set

A) For 30-minutes @ easy pace
Bike outside, Bike-erg, Assault bike or Jog
* Keep a conversational pace

Cool Down

A) Elbow/Shoulder flow (2-minute VIDEO)

SESSION NOTES #1 – STRENGTH

Today brings you an opportunity to test your 3RM front squat and 2RM strict pull-up. As we haven’t done any specific peaking for this test and just finished the Open, it is useful to think about it as testing for your “training max” that can be used for % based work in the upcoming programming.

Use your warm-up wisely to build up the best possible mechanics for your heavier lifts. The best way to prepare for the heavier lifts depends on how you are as an athlete. Some will benefit from more warm-up sets (lighter athletes in general) and some will burn out before the heavy lifts if doing too much volume (heavier athletes in general). Find the best way for yourself to prepare for your lifts and take note of it for future use.

FRONT SQUAT
As this is the first movement of the session, take your time to warm up and be ready.

Approach each warm-up lift like you would your 3RM attempts. Pay attention to your setup, trunk/front rack position and bar path. Brace your core/midline (through the whole repetition), control the way down and explode your way up. Take each repetition as a single with a short pause at the top before the next repetition. If you will use a belt, start wearing it in the warm-up by the latest @ 80%1RM.

Examples below assume that you have done your general warm-up with an empty barbell and then have built up to 50%1RM. Build up in a way that feels logical to you, the %s are reference points, don’t follow them blindly. You should approach your warm-up with a goal 3RM in mind and work backwards from there.

Example #1 (bigger jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1-2 x 1-2 @ 82-85%, 1-3 attempts at a new 3RM @ 88+%.

Example #2 (smaller jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 6 @ 60-65%, 1 x 5 @ 67.5-72.5%, 1 x 3-4 @ 75-80%, 1-3 x 1-2 @ 80-86%, 1-3 attempts at a new 3RM @ 88+%.

STRICT PULL UP
Your nervous system should be pretty amped up from the squats at this point. The warm-up should be shorter than for the squats and mainly focused on general shoulder warm-up, followed by ramping up of the load. Make sure to sip on a carb mix (or your sports drink of choice) to keep the energy levels high.

In general, for pull-ups, it’s best to start with a short set or two (3 – 5 reps) at BW then take fairly big jumps, doing 2s and 1s as you build towards your 2RM weight. You should do more warm-up sets and slower progression if this works better for you.

We recommend you use a belt with KBs or plates hanging from it instead of squeezing a DB between your thighs (more secure and can focus more on the pull up itself).

Example #1 (aiming for 30kg/65lbs).
1 x 5 @ BW, 1 x 3 @ 10kg, 1 x 2 @ 15kg, 1 x 2 @ 20-22.5kg, 1 x 1 @ 25kg, 1-3 attempts at a new 2RM

SESSION #1 – 1KM ROW TT

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)

Warm-up

A) Row 10-minutes building frequency @ low damper (1 – 3)
@ 0:00 – 5:00: Start @ stroke rate (S/M) 16, build up your S/M by 1 each minute (18-19-20-21-22)
@ 5:00 – 10:00: Build up your S/M by 1 every 30-seconds (23-24-25-26-27-28-29-30-31-32)

B) 3 Rounds of:
1-minute @ moderate pace
30-seconds building to your target pace for the 1000m
30-seconds @ easy pace

Note. Set your damper on part B to the setting you want to use for the test. (4 to 6 – or drag factor 125 to 135 – will work the best for most people)

Main set

A) Row – 1000m Time trial (TT)

Cool Down

A) Assault bike @ easy pace for 5 to 10-minutes

SESSION NOTES

Intent. Test your current aerobic capacity on the rower.

Goal. Get a starting point for the next period of training. Get an idea of your current level to better estimate paces in the next training period.

Focus. 1. Have a goal pace in mind but be ready to adjust as you go. 2. This is also a great mental test, and will challenge you and your ability to tolerate discomfort.

Strategy/pacing.
Start by accelerating the rower to 5 to 10-seconds faster than your goal pace. Then cool it down and try to settle into a tough but controlled pace. Focus on strong rhythm, long pulls and breathing. Listen to the flywheel and stick to your pace.

Prepare to work through discomfort from 400m to 750m to keep your pace. When you get to the final 250m, it’s time to empty the tank and push to a hard finish. Keep your pulls long and strong from the legs. You might not see the pace on the screen go down but keep pushing.

It might help to count the number of strokes instead of looking at the time or distance. If your goal is to keep a 1:45 pace and you know that you will be sitting around 35 strokes per minute that means you have about 60 pulls left when you hit the 500m mark (35 strokes x 1.75min).

If you want some inspiration. here’s a solid execution on 1000m Row from Sam Loch)

Analysis/Feedback/Reflection.
– How was my pacing? Did I have an increase or decrease in the last half of the test?
– How was my posture/rate/breathing during the test?
– Was I able to give my all and perform to the best of my ability?

Warm up

Lower body prehab circuit #1 (VIDEO) – 3 to 5 rounds (for quality)
10 Curtsy squats, alternating
5/side Crossbody Romanian deadlifts
10-metre Duck walk
10 Psoas marches, alternating
+
CARDIO WARM-UP
5 Rounds of:
30-second Assault bike @ easy pace
20-second Assault bike @ moderate pace
10-second Assault bike @ hard pace
+
@ increasing pace
3 – 2 – 1
Sandbag over the shoulder @ lighter than workout weight if available
Burpee Box jump + step down, 24/20”
Sandbag bearhug carry (30m – 20m – 10m) @ lighter than workout weight if available
Kick ups to handstand
+
Once through
3 Sandbag over the shoulder @ workout weight
2 Burpee box jump over, 30/24”
10m Sandbag bearhug carry @ workout weight
5m Handstand walk

Main set

A) 4 Rounds for time
9 Sandbag over the shoulder @ 150/100lbs
6 Burpee box jump over, 30/24”
30m Sandbag bearhug carry @ 150/100lbs
10m Handstand walk

SESSION NOTES

Goal. Push to a threshold pace you can sustain across each round with minimal rest and transition time

Key Focus. 1) Steady, consistent singles through the sandbag over the shoulder and burpee box jump overs, 2) Keep breathing through the carries

Strategy. This workout is about picking a steady, but fast pace on the sandbag and the burpee box jump overs from the very beginning, and trying to stick to it. Both these movements are done one rep at a time, so you need to find a cadence that allows you to “just keep working”. Use your breath count or the clock to manage the rest between reps on the sandbag over the shoulder (2 deep breaths then pick the bag back up), and pick a burpee technique that will control your pace but allow you to avoid any excessive breaks (consider stepping up from each rep).

The sandbag bearhug carry is an opportunity to practice breathing well under fatigue and with a heavy bag compressing your chest. Move at a fast, controlled cadence and focus on your breathing while keeping your midline stacked. Aim to do these unbroken on each round. Give yourself a breath or two before you kick up to the handstand walk to finish the round.

Instructions. Set up a 10m lane for the bearhug carry and HSW. Carry the bag down, back and down again for the 30m (10+10+10m), this means that each round starts from the opposite end.

Debrief.
– How was your overall pacing? Were you able to just keep working on the sandbag over the shoulder and bbxjo?
– Were you able to breath through the carries? How did the HSW go?
– Was heart rate a limiter to your pacing or was it fatigue from the sandbag?
– Could you have changed anything about your approach to the workout if you wanted to finish faster?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Sandbag over the shoulder → 150/100lbs to 100/70lbs → Heavy D-ball over the shoulder → Power clean @ 85/60kg (185/135lbs) to 60/42.5kg (135/95lbs)
BBJO → 30/24” to 24/20”, a challenging height you can still execute safely.
Sandbag bearhug carry → 150/100lbs to 100/70lbs → Heavy D-ball bearhug carry → KB front rack carry @ 2 x 32/24kg (70/53lbs) to 2 x 24/16kg (53/35lbs)
Handstand walk → 10m Seal walk VIDEO

 

 

SESSION #1 – BACK SQUAT / STRICT PRESS / DEADLIFT (1RM)

PRE-SESSION MOBILITY PREP
A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion (VIDEO)

STRENGTH TESTS

A) Back squat – Build up to a 1RM for the day

B) Strict press – Build up to a 1RM for the day

C) Deadlift – Build up to a 1RM for the day

Note. Film all of your heavier attempts for your own analysis and problem-solving.

Cool Down

A) Lunge Flow (2-minute VIDEO) and/or Thoracic Flow (4-minute VIDEO)

SESSION NOTES

Today brings you an opportunity to test your 1RM back squat, strict press and deadlift. As we haven’t done specific peaking for this test and just recently finished the Open/Quarterfinals, it is useful to think about it as testing for your “training max” (which can be used for % based work in the upcoming programming).

Use your warm-up wisely to build up the best possible mechanics for your heavier lifts. The best way to prepare for the heavier lifts depends on how you are as an athlete. Some will benefit from more warm-up sets (lighter athletes in general) and some will burn out before the heavy lifts if doing too much volume (heavier athletes in general). Find the best way for yourself to prepare for your lifts and take note of it for future use.

BACK SQUAT

As this is the first movement of the session, take your time to warm up and be ready.

Approach each warm-up lift like you would your 1RM attempts. Pay attention to your setup, trunk position and bar path. Brace your core/midline (through the whole repetition), control the way down and explode your way up. Take each repetition as a single with a short pause at the top before the next repetition. If you will use a belt, start wearing it in the warm-up by the latest @ 80%1RM.

The examples below assume that you have done your general warm-up with an empty barbell and then have built up to 50%1RM. Build up in a way that feels logical to you, the %s are reference points, don’t follow them blindly. You should approach your warm-up with a goal 1RM in mind and work backwards from there.

Example #1 (bigger jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 85-90%, 1 x 1 @ 92.5-97.5%, 1-3 attempts at a new 1RM.

Example #2 (smaller jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 6 @ 60-65%, 1 x 5 @ 67.5-72.5%, 1 x 4 @ 75-80%, 1 x 2-3 @ 82.5-87.5%, 1 x 1 @ 90-95%, 1-3 attempts at a new 1RM.

STRICT PRESS

Your nervous system should be pretty amped up from the squats at this point. The warm-up should be shorter than for the squats and mainly focused on the gradual ramp-up of load on the bar. Make sure to sip on a carb mix (or your sports drink of choice) to keep the energy levels high.

The rules apply to warm-up here as for the squat: set a target 1RM and work your way backwards from there. Use the below examples as a reference point only.

Example #1 (bigger jumps). (all % based on previous 1RM)
1 x 5 @ 50%, 1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 85-90%, 1-2 x 1 @ 92.5-97.5%, 1-3 attempts a new 1RM.

Example #2 (smaller jumps). (all % based on previous 1RM)
1 x 5 @ 50%, 1 x 4 @ 60-65%, 1 x 4 @ 67.5-72.5%, 1 x 3 @ 75-80%, 1 x 2-3 @ 82.5-87.5%, 1-2 x 1 @ 90-97.5%, 1-3 attempts a new 1RM.

DEADLIFT

As the final lift of the session, you can build up the weight a bit faster here (this will also help ensure you don’t run out of energy before you get to your heavy attempts).

Approach each warm-up lift like you would your 1RM attempts. Pay attention to your setup, back position and bar path. Brace your core/midline and reset at the bottom of every rep (= do singles, not touch and go in the warm-up sets). If you will use a belt, start wearing it in the warm-up by the latest @ 80%1RM.

The examples below assume that you have built up to 50%1RM. Build up in a way that feels logical to you, the %s are reference points, don’t follow them blindly. You should approach your warm-up with a goal 1RM in mind and work backwards from there.

Example #1 (bigger jumps). (all % based on previous 1RM)
1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 85-90%, 1 x 1 @ 92.5-97.5%, 1-3 attempts at a new 1RM.

Example #2 (smaller jumps). (all % based on previous 1RM)
1 x 5 @ 60-65%, 1 x 5 @ 67.5-72.5%, 1 x 4 @ 75-80%, 1 x 2-3 @ 82.5-87.5%, 1 x 1 @ 90-95%, 1-3 attempts a new 1RM.