OFF-SEASON PROGRAM
Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 65% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 75% of 1-RM Clean & Jerk
B.
Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 reps @ 85%
*Set 6 – 3 reps @ 85%
*Sets 7-8 – 3 reps @ 85%+
Rest 2-3 minutes between sets.
Followed by…
C.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 6 reps @ 85% of today’s heaviest triple
D.
Three sets of:
Barbell Hip Bridges x 8 reps @ 2012
Rest 60 seconds
Reverse Hypers x 20 reps @ 50% of 1-RM Back Squat
Rest as needed
Session Two
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – 50-Foot Handstand Walk
Station 2 – 6-8 Muscle-Ups with 1-second pause at the top
Station 3 – 45 Seconds of L-Sit
Station 4 – 15 Toes to Bar
B.
Four sets of:
500 Meter Row
100 Meter Farmer’s Carry (medium load)
Rest 4 minutes
Push the pace on the rower and keep the farmers carry unbroken.
REGIONALS PREPARATION PROGRAM
Session One
A.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps @ 80-85%
Rest until fully recovered, and then…
B.
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 85-90%
C.
Three sets of:
Snatch High Pull x 1.1.1 @ 85-95%
(rest 5-10 seconds between singles)
Rest 2 minutes
D.
Every minute, on the minute, for 10 minutes:
3 Squat Snatches (185/135 lbs)
6 Chest-to-Bar Pull-Ups
Session Two
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
B.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 80%
C.
Seven rounds for time of:
7 Shoulder to Overhead (155/105 lbs)
7 Ring Dips (from Muscle-Up station)
7 Burpees
D.
Three sets of:
20 GHD Sit-Ups
Rest 60 seconds
20 Alternating Pistols
Rest 60 seconds
Session One
A) #175×3, 195×2, 225×1
B)
5@#225
4@255
3@275
2@295
1@310
2×3@310
C) 3×6 @ #265
Session Two:
A) Done (Scaled to 16 Shoulder Taps, 3 MU’s, 20 Second Tuck Hold, 10 T2B)
B) Total time 27:00 (#105) Went too heavy on the farmers, row was between 1:39 to 1:44
Off season:( all done in one session)
A.) 120/ 145/ 165
B.) 155/180/195/210/ 220/ 220/225 230
C.) 195
D.) had to do reverse Hypers on the GHD without weight
A) done.. Pretty terrible at L sits .. Tried to get 45 seconds cumulative
B.) each round took 3:30 total
A.
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 155#
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 185#
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 205#
B. 255,265,275,295,315,315,315
C. 275
D. Done
Regional prep (completed on Tuesday 4/12)
– 10 min snatch doubles 58kg-60kg, one miss
-5×1 62/63/64/66/66f
-snatch pull tempo 5×3 at 75kg
-10 min Emom started 59kg (130#) and did 5 sets (then missed 3 snatches in one round and decided to go down in weight. Did 5 sets at 57kg (125#) this was mentally challenging and frustrating
Pm session
– squat 75/80/90/100/105
– 12 min 80% (5 rep) 97kg
– 7 rounds – 10:28 (did 5 dips on the last two rounds) my triceps are torn up from hspu on sat, sun (reg wod) , ugh!
– Ghd/pistol done
Off Season Session 1: A.I. 45/65/65/75 II. 100/120/140 III. 160/175/185 Felt slightly off today. But same weight as last week. B. I. 125/125/135 II. 145/150/150 III. 155/165/175 IV. 185/190/195 V. 210/210/210 Still light in relation to some percentages. But mechanics felt much better today. Good pauses in bottom for all lifts, no fails. Progress. C. Struggle with the strict mu’s… kinda hit or miss. 1. 1 Strict + 2 MU’s 2. completed 3. Completed 4. 1 Strict MU 5. 2 Strict MU’s Session 2: A. Way off old max here. 160# today A.I. 120# 8/7/6 reps B. DB Bench close… Read more »
Session 1:
A)
155
185
210
B)
255
295
315
335
365
370
380
C) 325
D)
hip bridges @ 185
Good mornings @ 225×10 reps
Weighted back extensions @ 45×20
Session 2
A) UB minus the dang L-sits (terrible at these)
B) 1:49.1(70 lbs)/1:48.8(100lbs)/1:47.7(100lbs)/1:47.1 (100lbs)
C) weighted hamstring curls 3×20
D) bis and tris
A. All done from 180# max
B. 210#, which Im pretty happy with! Sets of six at 178#
A. (From session 2). Hs walks done UB. Toes to Bar UB. Six muscle-ups. L-sits were terrible.
C. Session 1. 85# on glute bridges. Did good mornings at a light weight.
As usual, hard to finish all of Monday.
A. 160,190,220
B. Off of 340 (315X3) – still taking it easy because of knee
C. 268 (3X6)
D. 165-185 / 20# med ball on GHD
A. Complete (6 reps on all MU’s, L-sits (multiple sets for each 45sec,45,30))
B. Row (1:42 – 1:54) / 90# each arm
Off Season
Session 1
A1) 175
2) 205
3) 240
B. 260, 305, 325, 345, 365, 375, 3rm 390
C. All reps at 335
Session 2
A. Done
Ran out of time for B.
Off season Session 1 A) Cleans @165,195 and 225. B) Back squats worked up to 325 for a triple (85%) and stayed there for the last two sets as form was starting to go. C) 275 for the sets of 6 D) 275 on the glute bridges, did the reverse hypers on a GHD, what’s the best way to add weight to these if you don’t have a reverse hyper? I tried holding a Med ball between my feet. Session 2 A) Handstand walks and muscle ups done, Had to reduce the Lsit to 30s each time. Did the TTB… Read more »
You can just go with a regular hip extension instead of the reverse hyper. Load a barbell and hold it with a wide grip. Then pull it off the ground by extending your body for the hip extension.
Thanks Hunter!
A. Snatch at 185lb
B. Snatch at 195lb
C. snatch at 225
D. done at 165
Session 2
A. 275/305/345
B. all at 305lb
C. 9;12Rx
D. GHD situps done
Session 1:
A)
155
185
210
B)
255
295
315
335
365
370
380
C) 325
D)
hip bridges @ 185
Good mornings @ 225×10 reps
Weighted back extensions @ 45×20
A]3’s 155
2’s 185
1’s 205
B]325×3
C]275x3x6
D]185
185 3×20 stiff leg deadlifts
A]done
Did 4/2 MU’s
L-sit was everywhere
T2b UB
B] rows were 1:40-1:40-1:40-1:37
Farmers 2x70kb
Rowing felt good, not so much aerobic today, compared to the muscle fatigue I had on the rower.
Regionals Prep 2nd session A.Back Squat- performed upper percentages off 265 1RM B. Back Squat x 5 reps @ 80% @215 C. 11:31: tried to make sure I was games standard locked out at the top of every one and that will try your shoulders a bit quicker. Did all of them UB… maybe should have split them up to be faster… not sure. D. Done, but meniscus is bugging me so subbed the pistols in for slide board pistols and worked negative pistols to work on stability in the bottom so I wasn’t bouncing out of it. Going to… Read more »
Clean complexes done with prescribed percentages based off of 205. Back squats done based off of 275. Old 1rm several weeks ago when we tested I did 270. Today I did 270 for 3!! Last time I test a 3rm back squat it was 255 so huge pr! Happy for gains! 3×6 at 225 back squat afterwards Did the gymnastic emom. RX. Rough on the core lol did 6 mu each time. 500m row Farmer carry with two 70# kb’s 100ft unbroken Had to rest about 1-2 minutes between. Running it of time. But my goal for rowing was to… Read more »
So glad to hear that you have made that much progress on your squat!!
AM:
A. 70kgx3x3, 80x3x2, 95x3x1
B. Up to 330lbs (90%) for 3
C. 3 sets of 6 at 280
D. Hip bridges at 135lbs. First time doing these
Rev hypers at 180 – 20,20,12
PM:
A. Done. L-sits were awful. MUs were 8,8,6 UB
B. 3:05, 3:13, 3:14, 3:15
Used 55lb KBs
Mega session today and I could feel it! A. Snatch X 2: 3 sets @ 140, 4 sets @ 145, 3 sets @ 150 B. Snatch x 1: 3 sets @ 155, 2 sets@ 160 C. High pulls: 160/155/155- went down to get more explosive D. Emom snatch/c2b: missed round 9, felt great until round 6 then it hit me like a ton of bricks! —–20min break—– A. Back squats: 195/215/250 B. Emom squats: 225 – these were surprisingly not that bad! Lol C. 7 rft: 8:37- had to use rings hanging on the low bar because our classes were… Read more »
Session 1: A. I really like this complex. I. 165# across II. 205# III. 235/245/245 B. Joints/hips/movement felt awesome today.. I just wasn’t strong in the back squat. 240/280/300/320/340/335x 2/315×3 sets C. Keep telling myself mechanics over weight to keep the ball rolling. Kept at 265/265/270 D. Hip bridges: 155/175/185 x 8 each Dimmels (alternative) 155/175/185 x 20 each Session 2: A. 50 ft handstand walk has been pretty consistent and stable. Now I just work on a little more speed. Muscle ups – 6 each set L-Sits – down right awful. Even went to leg raises on last set.… Read more »
Glad you are enjoying it!
Ran 5k today to make up yesterday/active recovery: 22:57. Ran 21:30 last December but honestly that was probably the last time I ran. Happy to go sub 23. Didn’t look at the clock at all just tried to go by feel
Are you going to be able to get out more often in run?
Yepp! We should only have a few more weeks of erratic weather, and I have an indoor track to run on in the meantime 🙂
Off season !
A. Messed up the number of reps, oops! Didn’t go down in reps every 3 sets, wondered why it felt so heavy haha! Happy to do that complex tho!
Gymnastics emom – completed! Hs walks felt awesome!
Row/farmers walk combo – ran for 3 of the sets since I need more work on that! Was fun!
Finished with reverse hyperspace and glute ham raises! Fun day!
Did you get a little autocorrect on your post or did you mean to type hyperspace haha?
Lol oops! Reverse hypers!!! Haha