The Gainz Lab

Final week of 2021
We’ve run races, done a ton of challenging workouts, and had more fun in the gym.
2022 is right around the corner. Be sure to pause and write down what you learned and liked this past year.

12.14.2021
Tuesdays training.
Front Squat (yes, again)
3-3-3-1-1-1
Bench press
12 @ 60%
10 @ 65%
8 @ 70%
6 @ 75%
Superset-
Incline DB bench
15-12-10-8-6
DB fly
20

12.13.2021
Mondays training
Front Squat with 1 sec pause
3-3-3-1-1-1
Pre-pump
50 pull-ups completed in big sets. Use a band.
Metcon inspired by Open 17.1
“Mini 17.1”
10 Dumbbell Snatches
15 burpee box jump overs
20 dumbbell snatches
15 burpee box jump overs
30 dumbbell snatches
15 burpee box jump overs

12.9.2021
Sometimes you need to find a workout that really burns the lungs.
From a few days back.
20-16-12-8-4
Box Jump Overs (24”/20”)
5-4-3-2-1
Rope Climbs
*50’ Dumbbell Front Rack Walking Lunge after each round
It feels good 🔥 let’s crank the intensity.

Be following along for our 4-day a week blog on our workouts this off-season! What do you prioritize in these cold and dark months?

What’s your workout choice outside?
Our group is split between rucking and running.

The Spartan Beast ☑️
Spartan Trifecta in 2021 calendar year ☑️
Spartan Carolinas Beast venue was fantastic! Our practice, research, and training throughout 2021 paid off. What’s in store for next year?

11.11.2021
Veterans Day
“Chad1000x”
1,000 weighted box step ups for time.
Thank you to all who have served and continue to serve. Including Steve and Hank!

Training 10.18.2021
Monday - conditioning
1 mile run (record breaking pace)
1:00 bar hang
15 pull-ups
Standing press 3x10
Superset with 3 to 5 strict pull-ups
Metcon
Min 0-5: 3:00 plank
Min 5-10: 100 OHS or regular squats
Min 10-15: 200 double unders
Min 15-20: 60 DB bench press
Min 20-25: 60 cal row

Training 10.14.2021
Friday OCR training
1 mile run
15 pull-ups
1:00 bar hang
3 rounds
20 plank lateral sandbag pull throughs
20 sandbag cleans (70lbs)
12 sandbag jerks
12 sandbag burpees

Training 10.11.2021
Monday - Conditioning
Strength from
Back Squat
4-3-2-2-2-2
Conditioning from
This was a good one!
3 rounds
1:00 weighted box step ups
1:00 alt leg v-ups
1:00 mtn climbers
1:00 box jumps

Weekend Grunt Work
Testing out new “3-in-1 Sandbag” packed out just under 80lbs
800m sandbag ruck
For time
20 Sandbag SDLHP
20 Leg lifts with sandbag in a locked out press
20 bear crawl, dragging the sandbag through
20 Burpee with sandbag
*every 2:00 run 100m with a sandbag clean every 25m
*weight vest optional
Took us 12:00-14:00. Suck fest was short but very real.
Finisher
3x max sandbag floor press