MESO 1
Meso 1 Overview
Meso 1 focuses on building stability, tendon strength, mobility and just overall structural strength. Basically we are trying to set you to be as bulletproof as possible. We recognize a lot of people coming into this program have probably either hit a plateau, had some aches and pains, or just plain have trouble getting stronger. You’re going to break through all of that this month. We’ll do that with different speeds and tempos for different lifts and focusing heavily on single-limb balance and conditioning that won’t beat you up but rather help make you stronger, build your aerobic base and get your joints and body feeling good again.
Meso 1 focuses on building stability, tendon strength, mobility and just overall structural strength. Basically we are trying to set you to be as bulletproof as possible. We recognize a lot of people coming into this program have probably either hit a plateau, had some aches and pains, or just plain have trouble getting stronger. You’re going to break through all of that this month. We’ll do that with different speeds and tempos for different lifts and focusing heavily on single-limb balance and conditioning that won’t beat you up but rather help make you stronger, build your aerobic base and get your joints and body feeling good again.
Below is a sample of Week 1 of the Shrugged Strength Challenge program. In the program, the workouts are listed on the membership site with movement demo videos linked for each movement.
Warmups will be listed each day but they are optional. Scaling options will be provided but if you need modifications or substitutions not listed, you can always ask the coach via email or in the private Facebook group.
Training days are Monday, Tuesday, Thursday, Friday and Saturday. Rest days are Wednesday and Sunday.
You don't have to train on those days. Those are just the days we recommend!
If you have any other questions about the program, please feel free to contact us at help@barbellshrugged.com
Warmups will be listed each day but they are optional. Scaling options will be provided but if you need modifications or substitutions not listed, you can always ask the coach via email or in the private Facebook group.
Training days are Monday, Tuesday, Thursday, Friday and Saturday. Rest days are Wednesday and Sunday.
You don't have to train on those days. Those are just the days we recommend!
If you have any other questions about the program, please feel free to contact us at help@barbellshrugged.com
DAY 1WARM UP
3 ROUNDS NOT FOR TIME
15 Cal Bike (20 Cal Row)
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings Moderate
STRENGTH
A. Back Squat @ 13X1, 4 sets x 5 reps, rest 2 min **start @ 70% and build
B. Back Rack Walking Lunges, 3 sets x 20 steps (10/leg), rest 2 min *heavy as you can with good form
C. L-sit Hang from Bar - 10 sec per min for 10 min
CONDITIONING
10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”
**SCALING:
Farmer Carry should be a weight you can handle unbroken the whole time
Box Jumps should be high but doable at consistent rate
3 ROUNDS NOT FOR TIME
15 Cal Bike (20 Cal Row)
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings Moderate
STRENGTH
A. Back Squat @ 13X1, 4 sets x 5 reps, rest 2 min **start @ 70% and build
B. Back Rack Walking Lunges, 3 sets x 20 steps (10/leg), rest 2 min *heavy as you can with good form
C. L-sit Hang from Bar - 10 sec per min for 10 min
CONDITIONING
10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”
**SCALING:
Farmer Carry should be a weight you can handle unbroken the whole time
Box Jumps should be high but doable at consistent rate
DAY 2 WARM UP
3 ROUNDS NOT FOR TIME
2 Skin the Cat
2 Wall Walks
50’ Bear Crawl
STRENGTH
A1. Close Grip Bench Press @ 21X1, 4 sets x 6-8 reps, rest 30 sec
A2. Inverted Bar Row @ 20X2, 4 sets x 6-8 reps, rest 90 sec **add weight on stomach if possible
CONDITIONING
3 ROUNDS FOR SEPARATE TIMES
**goal is same row pace every time
5-10 Strict Pull Ups (use box assistance if needed)
5-10 Strict Ring Dips (use box assistance if needed)
Row 500mRest 60 sec between sets
**SCALING:
Pull Ups/Ring Dips
1) Minimum 5 unbroken, maximum of 10. If you get to 7, don’t get back on the bar to finish out the 10, just go ahead and move on to the next movement.
2) Do singles up to 5. If you can’t do minimum 5 unbroken, then accumulate at least 5 3) Put feet on box behind you and give yourself assistance. Use your legs as little as possible and arms as much as possible
3 ROUNDS NOT FOR TIME
2 Skin the Cat
2 Wall Walks
50’ Bear Crawl
STRENGTH
A1. Close Grip Bench Press @ 21X1, 4 sets x 6-8 reps, rest 30 sec
A2. Inverted Bar Row @ 20X2, 4 sets x 6-8 reps, rest 90 sec **add weight on stomach if possible
CONDITIONING
3 ROUNDS FOR SEPARATE TIMES
**goal is same row pace every time
5-10 Strict Pull Ups (use box assistance if needed)
5-10 Strict Ring Dips (use box assistance if needed)
Row 500mRest 60 sec between sets
**SCALING:
Pull Ups/Ring Dips
1) Minimum 5 unbroken, maximum of 10. If you get to 7, don’t get back on the bar to finish out the 10, just go ahead and move on to the next movement.
2) Do singles up to 5. If you can’t do minimum 5 unbroken, then accumulate at least 5 3) Put feet on box behind you and give yourself assistance. Use your legs as little as possible and arms as much as possible
DAY 3 REST
DAY 4 WARM UP
3 ROUNDS NOT FOR TIME
Bike 15 Cals (Row 20)
10 Jerk Grip Overhead Squats
10 Single Leg RDL /leg light
STRENGTH
A1. Front Squat @ 3030, 4 sets x 5 reps, rest 30 sec
A2. Arnold Press @ 3033, 4 sets x 6-8 reps, rest 90 sec
CONDITIONING
16 MIN EMOM:
1st minute - 10 Front Rack Barbell Walking Lunges @ 40% Front Squat max (5/leg)
2nd minute - 10 Ring Push Ups
**SCALING:
Lunges - If single leg strength is a major weakness, you may need to go a little lighter. Should be able to do this unbroken
Push Ups
1) Rings from feet
2) Rings from Knees
3) No Rings, from feet
4) Elevate hands, from feet
3 ROUNDS NOT FOR TIME
Bike 15 Cals (Row 20)
10 Jerk Grip Overhead Squats
10 Single Leg RDL /leg light
STRENGTH
A1. Front Squat @ 3030, 4 sets x 5 reps, rest 30 sec
A2. Arnold Press @ 3033, 4 sets x 6-8 reps, rest 90 sec
CONDITIONING
16 MIN EMOM:
1st minute - 10 Front Rack Barbell Walking Lunges @ 40% Front Squat max (5/leg)
2nd minute - 10 Ring Push Ups
**SCALING:
Lunges - If single leg strength is a major weakness, you may need to go a little lighter. Should be able to do this unbroken
Push Ups
1) Rings from feet
2) Rings from Knees
3) No Rings, from feet
4) Elevate hands, from feet
DAY 5 WARM UP
2 ROUNDS NOT FOR TIME
10 Banded X-Walks
20 Banded Good Mornings
10 V-Ups
STRENGTH
A. Snatch Grip Deadlift @ 41X1, 4 sets x 6 reps, rest 2 min
B. L-Sit Pull Up @ 20X2, 4 sets x 6-8 reps, rest 2 min **negative L-sit Pull Up if can’t do it unassisted
CONDITIONING
15 MIN AMRAP:
8 Alternating Dumbbell Snatch @ 20% of Deadlift
Max1 Rope Climb, 15’
**SCALING:
Dumbbell Snatch- Should be heavy but something you can stay consistent w/ 5-10 sec breaks b/w snatches
Rope Climb
1) Legless Up and Down
2) Legless Up, Use legs down
3) Use legs Up, Legless Down
4) Use legs
2 ROUNDS NOT FOR TIME
10 Banded X-Walks
20 Banded Good Mornings
10 V-Ups
STRENGTH
A. Snatch Grip Deadlift @ 41X1, 4 sets x 6 reps, rest 2 min
B. L-Sit Pull Up @ 20X2, 4 sets x 6-8 reps, rest 2 min **negative L-sit Pull Up if can’t do it unassisted
CONDITIONING
15 MIN AMRAP:
8 Alternating Dumbbell Snatch @ 20% of Deadlift
Max1 Rope Climb, 15’
**SCALING:
Dumbbell Snatch- Should be heavy but something you can stay consistent w/ 5-10 sec breaks b/w snatches
Rope Climb
1) Legless Up and Down
2) Legless Up, Use legs down
3) Use legs Up, Legless Down
4) Use legs
DAY 6 WARM UP
2 ROUNDS NOT FOR TIME
10 Banded Pass Throughs
10 Banded Face Pulls
10 Kossack Squat each leg
STRENGTH
A. High Hang Snatch, build to a tough 3 in 12 min
B. High Hang Clean & Jerk, tough 3 in 12 min **drop each rep
CONDITIONING
30 MIN AT MODERATE EFFORT:
Run 400m
3 Turkish Get Ups each arm, 53/35 lbs
50 foot Front Rack Yoke Carry, approx 65% Front Squat max **use barbell if no yoke
25 Double Unders
50 foot Handstand Walk **do a 30 sec Wall Facing Handstand hold if can’t handstand walk
**SCALING:
Turkish Get Ups - Scale the weight. Use a moderate weight. It should not be too heavy to where these takes too long to complete
Front Rack Carry - scale the weight but it should be heavy
Double Unders
1) Double Unders
2) 50 (2:1) High Knee Jump Rope
3) 75 (3:1) Single Unders
2 ROUNDS NOT FOR TIME
10 Banded Pass Throughs
10 Banded Face Pulls
10 Kossack Squat each leg
STRENGTH
A. High Hang Snatch, build to a tough 3 in 12 min
B. High Hang Clean & Jerk, tough 3 in 12 min **drop each rep
CONDITIONING
30 MIN AT MODERATE EFFORT:
Run 400m
3 Turkish Get Ups each arm, 53/35 lbs
50 foot Front Rack Yoke Carry, approx 65% Front Squat max **use barbell if no yoke
25 Double Unders
50 foot Handstand Walk **do a 30 sec Wall Facing Handstand hold if can’t handstand walk
**SCALING:
Turkish Get Ups - Scale the weight. Use a moderate weight. It should not be too heavy to where these takes too long to complete
Front Rack Carry - scale the weight but it should be heavy
Double Unders
1) Double Unders
2) 50 (2:1) High Knee Jump Rope
3) 75 (3:1) Single Unders
DAY 7 REST
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LEARN MORECommonly Asked Questions
Is this suitable for someone who may not be able to do some of the more advanced gymnastic skills e.g. muscle ups and is there a gymnastics element to the program with progressions for these movements?
Will you be accounting for the CrossFit® Open?
We won't adjust the training for the Open on a program-wide basis. The main reason being is that some people in our program, don't care about doing the Open. That being said, there will definitely be athletes doing the Open and we, the coaches, will be happy to help consult and give guidance on how to adjust for the Open. And as far as being physically prepared for the Open...I wouldn't worry about it with this program. This program is designed to help you get stronger and improve your conditioning. We'll also be doing lots of CF skill work and gymnastics. All those things are really important in the Open. This program is built so that you'll be prepared for really just about anything. So if you do the Open, you'll be ready! Also with your membership, you'll get access to Overtime which has an Open Prep Program that you can cycle onto if you really want to and we'll be happy to help advise you on how to do that.
What makes this program different from what's out there or your other programs?
There are not highly complex gymnastics movements that often. In the beginning there will be a lot of strict upper body gymnastics work (strict pull-ups, scap work, rope climbs, isometric holds, etc). These do progress over time.
We don't have specific progressions written out for each movement as there are a lot of different people coming from different backgrounds, but we do have "options" listed for the higher level of difficulty movements for each day with movement demos.
Also, the coaches are there to work with if you have any questions about something specific that might need more attention. We're happy to work with you and adjust to what is needed.
Basically this program is definitely beginner-friendly. You should have some experience lifting weights but we'll provide the necessary video instruction and coaching to teach you how to do everything. We've had total beginners do our Weightlifting and strength programs in the past and be fine because they had the coaching and instruction from us.
Will you be accounting for the CrossFit® Open?
We won't adjust the training for the Open on a program-wide basis. The main reason being is that some people in our program, don't care about doing the Open. That being said, there will definitely be athletes doing the Open and we, the coaches, will be happy to help consult and give guidance on how to adjust for the Open. And as far as being physically prepared for the Open...I wouldn't worry about it with this program. This program is designed to help you get stronger and improve your conditioning. We'll also be doing lots of CF skill work and gymnastics. All those things are really important in the Open. This program is built so that you'll be prepared for really just about anything. So if you do the Open, you'll be ready! Also with your membership, you'll get access to Overtime which has an Open Prep Program that you can cycle onto if you really want to and we'll be happy to help advise you on how to do that.
What makes this program different from what's out there or your other programs?
There's a lot more accountability involved with this program than our previous programs or other programs. Other programs (and even our past ones) would give you the program and expect you to do it. If you didn't, well I guess that was on you. We don't feel it should ever be this way. No one signs up for a paid program with the intention of not doing it. Everyone intends, it's just we all have things that happen along the way that try to knock you down. So we've changed how we do things. We want to make sure you don't ever fall off the wagon.
Our solution is that we're going to ask you to check in with us every month so that we know how you're doing on the program, how you feel, what you're happy with, not happy with, and etc. After you check-in, we'll follow up and be there to help you stay on the path if something's getting in your way. We WANT you to get the results you're seeking and we have systems in place to help you do that as much as we can as long as you're still willing to work! If you don't check-in, we're going to assume you've fallen off and we're going to follow up to figure out why. It's this level of accountability that's necessary but yet lacking in so many other programs. We're bringing that with this program.
Plus over the years, we've learned what works well and what doesn't in terms of the athlete's experience and training. We've cut out some of the excess to focus on what works really well. It's still a comprehensive program with workouts, nutrition, education, coaching, community and etc. Just cleaned up and better.
You'll have to take our word for this one but remember you're always able to try the program for 30 days to see if you dig it.
Can I do this program and do {insert X training program, obstable race, and regular CrossFit classes here} together or nah?
The Shrugged Strength Challenge is meant to be a stand-alone program. It's mean to be the total package for getting stronger and getting better conditioning. And w're really proud of this thing! Ideally, you wouldn't need to do anything else to accomplish that. Many ambitious folks begin our program wanting to do extra but find that the Shrugged Strength Challenge is plenty for them to do AND is getting them the results they were looking for. We don't recommend trying to do too much on top of the SSC and we WILL NOT be individually adjusting the SSC to account for your extra training or programming but that being said, you're a grown person and fully capable of taking ownership of your training and if you feel comfortable with layering some programs with the SSC, you're welcome to try that.
And as we said before, if you're goal is to get STRONGER and IMPROVE your conditioning at the same time, this is the program for you.
Can I do this program with an injury?It depends. We've been injured and still have trained. Many of us have some nagging pains or injures and manage to still train. Most of the times, it just involves doing movements at loads that don't cause pain and avoiding movements or loads that do. Now obviously, go to the doctor first before you try anything or come to us looking for guidance but once you have, we can work with you and see how you can scale some of the workouts to accomodate for your injury. If it hurts to go overhead, maybe you can just avoid overhead movements and do lower body movements instead for example. If you're completely broken in multiple places, basically confined to a bed and/or not able to train at all, then this program may not be for you at this time. You're more than welcome to contact us and ask if you're not sure before you sign up.
Can I start the program a few weeks later?
Yes, you can sign up, and then start when you like and go at your own pace. You'll just likely receive e-mail a little ahead of where you are, based on the timing of our systems. As long as you're doing the monthly check-ins you'll be fine and will be able to continue at your own pace.
I’m pretty happy with my squat numbers currently. Yea another 50 would be awesome but what I really want is to improve my overhead numbers and maybe my deadlift (BS>Deadlift) AKA THEY SUCK! Is this a well-rounded program?
This is a strength program with emphasis on keeping or improving your engine so you don't feel out of shape and slow.
We're gonna make you strong all around. We'll be doing squats, pulls, deadlifts, overhead work, carries to improve grip strength and core strength/stability. We're going to pay a lot of attention to hammering out strength imbalances (quads vs posterior chain, push vs pull strength). This will make you more balanced strength-wise which is good to prevent injury and improve performance. We're also going to build your conditioning with different energy system training (aerobic, anaerobic work).
To clear things up..."Increase strength and conditioning" is broad as hell and not specific enough to be measured. So that's why we tack on the the goal to increase the squat by 50 lbs and improve the Helen time by 3 minutes. This is just our specific measurement for success. We'll definitely be working towards getting more than your squat and "Helen" times better.
So yes we will be doing a lot of overhead work to improve overhead strength and stability and pulling strength. And during the program, we'll be testing and measuring your strength and conditioning to figure out how much progress you're making.
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