Session One
A.
Every 2 minutes, for 24 minutes (12 sets):
Snatch
*Sets 1-3 = 3 reps @ 60% from high hang
*Sets 4-6 = 2 reps @ 70% from mid-thigh
*Sets 7-9 = 1 rep @ 80% from below the knee
*Sets 10-12 = 1 rep @ 85-90% from the floor
B.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk
*Sets 1-3 = 3 reps @ 60%
*Sets 4-6 = 2 reps @ 70%
*Sets 7-9 = 1 rep @ 80%
*Sets 10-12 = 1 rep @ 85-90%
C.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 80%
Session Two
A.
One set of:
Row 500 Meters @ 70-75% of 500m PR pace
Row 500 Meters @ 80-85% of 500m PR pace
Row 500 Meters @ 85-90% of 500m PR pace
Rest until fully recovered, and then…
B.
For time:
50 Calories of Rowing
50 Alternating Dumbbell Snatches (55/35 lbs)
This needs to be a sprint! Go hard here!
Rest until fully recovered, and then…
C.
Complete as many rounds and reps as possible in 12 minutes of:
1 Legless Rope Climb (15′)
1 Rope Climb with Legs (15′)
6 Strict Handstand Push-Ups to 4″/2″ Deficit
12 Ring Dips
Session One A. Every 2 minutes, for 24 minutes (12 sets): Snatch *Sets 1-3 = 3 reps @ 135 from high hang *Sets 4-6 = 2 reps @ 150 from mid-thigh *Sets 7-9 = 1 rep @ 170 from below the knee *Sets 10-12 = 1 rep @ 185 from the floor Snatch still feels wonky from the floor but mid thigh is feeling strong. B. Every 2 minutes, for 24 minutes (12 sets): Clean & Jerk *Sets 1-3 = 3 reps @ 175 *Sets 4-6 = 2 reps @ 205 *Sets 7-9 = 1 rep @ 235 *Sets 10-12… Read more »
Session 1
A: 50/60/70/80 kg
B: 60/70/80/90 kg
C: 132.5 kg
Session 2 (right after first)
A: 1:56,3, 1:46,8: 1:39,5
B: 4:13 RX (Row 2:13, DB-snatches Unbroken 2:00)
C: 7 Rounds RX (Did Strict ringdips. Never kipped a ringdip before but maybe its time. They were hard on the triceps and made me have to break up the HSPU)
Session 1
A1) 165
2) 190
3) 215
4) 235, 240, 240
B1) 210
2) 245
3) 275
4) 305, 305F, 305F
C. Skipped due to time.
Session 2…right after first
A. Skipped
B. 5:31
C. 5 rounds
Session 1:
A.90lbx3/105lbx2/115lbx1/130lbx1
B.105lbx3/125lbx2/140lbx1/157lbx1
C.180lb
Session Two:
A.Done
B.5:07
C. 3rds+1 Legless Rope Climb
A) off 175 1RM- (3×105), (1×120, 2×125), (3×140), 145×2 and failed at 150×3. Working on getting it back. B) Just did the clean, really focusing on where my foot placement and weight distribution is… kinda went off 215 3×135- felt good 3×150- felt good 3X170- felt OK 2×175 and kept failing at 180. I think it is more of a mental block of dropping under something relatively heavy at this point. C) Can’t quite go off my 1RM of 265 yet, so did first two sets at 165, and next two at 185. Legs were SHAKING! Yikes. Session 2- Rowing… Read more »
Session 1 A. 135 for sets of 3, 155 for sets of 2, 175 for below knee, 190-200-205 for from floor B. 160 for sets of 3, 185 for sets of 2, 215 for 7-9, 230-240-250 for last 3 sets C. All sets done at 295lbs Session 2 A. Percentages: 1:52.5-1:57, 1:43.5-1:48, 1:39-1:43.5 What I got: 1:52.5, 1:44.8, 1:40.0 B. 4:38 Rx 1:52 on row, didn’t stop at all on DB snatches, was proud of that but looks like I should’ve tried to speed it up a little haha taped 2.5lbs to each side of 50lb DB for this C.… Read more »
One Long Session
Session 1:
A) 145, 175, 200, 220
B) 190, 220, 255, failed 285 (having bad hip and inner elbow pain)
C) skipped cause of knee
Session 2:
A) Done
B) 4:45
C) had to sub rope climbs for 12 strict pullups because of the elbow pain
Session 2:
A. Had to do
70% 2:17
80% 2:04
90% 1:51
B. 4:32
C. Skipped and did
Every 90sec.
5 HSPU
5 Pull up
*handstand are getting easier now
Did testing for our Sports Research Lab today so I skipped all this and will do it tomorrow. Did fit in a strongman session instead. Worked through the normal warm up, and then 2 sets of 8 of sandbag squats (130), and landmine rows. Did two sets of 100 ft yoke carries at 245# plus chains. Did 6 sets of 50ft hand over hand sled pulls. At roughly 175#. Not sure how much the sled weighs which is why I’m unsure. Then did 3 sets of 150ft sandbag carries @ 130#. About 1.5 mins between each. Finished it all off… Read more »
Session 1
A. 100, 120, 135, 150/155/160
B. 135, 150, 175, 185/190/190
C. 215…holy spicy
Session 2
A. Row done
B. 5:28
C. 5 rounds
Session 1:
A. Snatch: built up to 210 for 2 sets
B. Clean and Jerk: built up to 270lbs with ease
C. Back Squat: 305lbs
Session 2:
A. Rowing: 5:22.7 based on a 1:28 500m
B. 4:20rx
C. 4+13rx (5 dips) the strict HSPU always gets me
Session two
A. 1:58-1:48-141
B. 4:38
C. 4+9 or 10 ring dips
One big modified session due to wrist. A) clean AND JERKS. Hit all percentages with no misses. 205-245-285-315. First time doing jerks in 4 weeks. B) 4×6 backsquTs at 315. Cut the weight down from 345. C) jumped into class wod. It was “wittman” 7 rounds of : 15 53lb KB swings- 15 PC at 95- 15 BJ at 24″. 13:29rx D) rowing intervals done at 1:56.9-1:46.2-1:37.2. I’m very excited yet terrified to retest 2k and 5k. E) rowing / snatch metcon: 3:57rx. Calories done at 1:44. Couldn’t find a good rhythm on snatches. F) EMOM of t2b and floor… Read more »
All one session, still not lifting or using the shoulder or bicep.
1. Warm up: Mile jog and 5 mins in the assault bike
2. Back squats: E2MOMx4 (8mins) @ 400lbs hit all reps in the time Windows.
3. 1500m row (first time rowing with the injury, took it easy)
4. Changed things up to work on rowing.
For time: 5 rds of 100 double unders 25 cal row. 14:53
Shoulder and bicep is slowly getting better. Can front squat with some weight and no pain.
Good to se your on the mend Nick
Session 1:
A. 95
110
125
135/140/145
B. 115
130
150
160/165/170
C. 205
Session 2:
A. 6:23
B. 6:11 sub 35# KB snatches
C. 2 + 16 RX
Session 1:
Snatches:
High Hang Triples: 120lbs
Hang Doubles: 140lbs
2″ Below Knee Singles: 160lbs
Snatch Singles: 170lbs, 175, 180
Clean and Jerks:
Triples: 160lbs
Doubles: 185lbs
Lighter Singles: 210lbs, 215, 220
Heavier Singles: 230lbs, 240, 245
Back squats: 245lbs, 250, 255, 260 (eep… legs are slowly but surly coming back!)
Still got it! Nice work Myers! We miss you!
Session 1
Snatches done
3’s at H hang-100
2’s at mid thigh-115
1’s at below the knee-130
Clean and jerks-
3’s-135/135/135
2’s-155/165/175
1’s-185/195/205
1’s-210/215/220 (felt so good so went with it and hit this for a pr!)
Session 2-
Back squats-
Rowing-
Metcon 1
Metcon 2
Yeah!! Congrats on the PR!!
Thank you!
Session 1:
A- 165/195/220/250#
B- 205/235/270/300#
C- 335#
Session 2:
A- 1:58 1:49 1:45
B-
S1
Snatch
Hi Hang – 175
Mid Thigh – 205
Below Knee – 225
Floor – 245
Clean & Jerk
215
255
285
305-315
Back Squats
315
S2
A.
Done
B.
4:02
C.
3 + 2 HSPU.
Nice work on B. Tried shooting for your time. But… No.
Thanks Alan. 4 minutes is still smoking fast. I used a sprint start I got from Shane farmer. Might have been the difference between us.
Nice. Don’t know if I could’ve gone any harder on the row but the dumbell I could’ve probably done a better transition switching hands.
Darn you. 1 second! Haha
Session 1:
A. 110×3
125×2
145×1 for 3
160×1 for 3
B.
140×3
165×2
190×1 for 3
205,210,215
C. Only could manage 3 sets
3×6 w/275lbs