Primary Strength Session
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
B.
Build quickly to 80-85% of your 1-RM Snatch, and then…
Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)
C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up.
D.
Three sets of:
Dumbbell Bench Press x 15 reps
Rest 20 seconds
Dynamic Push-Ups x 10 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
Rest 20 seconds
Side Plank x 45 seconds each side
Rest as needed
Primary Conditioning Session
A.
For time:
40 Calories of Assault Bike
30 Toes to Bar
20 Single-Arm Dumbbell Snatches (75/55 lbs)
Rest 3 minutes, and then…
B.
Three rounds for time of:
20 Calories of Assault Bike
15 Toes to Bar
10 Single-Arm Dumbbell Snatches (75/55 lbs)
Rest 3 minutes, and then…
C.
One set of:
400-Meter Farmer’s Walk with 24/16 kg Kettlebells
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Practice
A.
Three sets of:
Row 500 Meters @ 20 s/m
Row 500 Meters @ 22 s/m
75-Foot Handstand Walk
4/3 Legless Rope Climbs (15′)
75-Foot Handstand Walk
Rest as needed
B.
Every 90 seconds, for 6 minutes (4 sets):
Prone Chinese Plank x 60 seconds
(place weight over your lower back/hips if this is too easy)
Muscle snatch – up to 65kg
High hang (based off 85kg) -> 65kg (2. Fails)
Seated press 40/50/55/60/60/65kg (5 at 65kg)
Accessory – done (DB at 16kg each)
Metcon
A) 4.34
B) 8.52
C) 5.53 (gassed arms -7 drops)
Aerobic/gymnastics skill
A. Done 7-8mins per rounds 3-4 mins rest
B. Done
Primary cond
A. 4:16 rxd
B. 7:09 rxd
C. 4:57 rxd
Primary strength
A. 40/50/60/65/70/75kg
B. 4@ 85kg, 4@ 87.5kg, 4@90kg
C. Done, 25kg bench, RD – 9/7/4
Was out sick yesterday so I’m a day behind!
Strength
A. Muscle Snatch 95/105/115/125/130/135 (10lb PR)
B. 165 then…
High hang @ 145 x 12
C. Seated Strict Press
85/95/105/110/115/120
Hit 6 on all sets but the last I did 5
D. 35lb DBs
Dips- 12/12/10
Conditioning
A. 4:13
TTB- 16/9/5
B. 8:07
TTB- 9/6; 9/6; 15
C. 6:08
Tough! The last 200m I had to count 50 steps in my head then count a 10 second rest and pick it back up to keep moving.
A. HIT 100#
B. Hit 135# for 85%. High hang done at 112#
C. Hit 85# for 5 in last set!
D. Skipped to conditioning
A. Assault bikekuvks my butt! 7:38
B. Did 2 rounds for times sake and then 200m instead of 400m. Had to coach.
Great work out today! Did what I could with snatch but hip is feeling better. Primary Strength Session Muscle Snatch x 1 rep 95# B. Did these power and just worked on movment High Hang Snatch x 1 rep @ 70-75% 105# C. Unsupported Seated Strict Press x 5-6 reps 85# D. Three sets of: Dumbbell Bench Press x 15 reps 15# dumbbells Dynamic Push-Ups x 10 reps Strict Ring Dips x Max Unbroken Reps 3,6,5 Side Plank x 45 seconds each side Primary Conditioning Session A. For time: 40 Calories of Assault Bike 30 Toes to Bar 20 Single-Arm… Read more »
A.
For time: 4:52
40 Calories of Assault Bike
30 Toes to Bar (25/5)
20 Single-Arm Dumbbell Snatches (75/55 lbs)*Not sure if it matters but I did power snatches
Rest 3 minutes, and then…
B.
Three rounds for time of: 9:18
20 Calories of Assault Bike- felt like this slowed the most
15 Toes to Bar- all UB
10 Single-Arm Dumbbell Snatches (75/55 lbs)
Rest 3 minutes, and then…
We had freezing rain so I did not get the farmer carries in
2nd Session – Primary WL
A. Muscle- 95-115-135-145-155-165
B.
-Snatch up to 215
-Hi hang w/ pause= 195 x 11
C. Seated strict Press
-95-115-135-145×6; 155 x5
D. done, 10-7-6 ring dips
Strength:
A) Built up to 180 lbs.
B) Built up to 230 lbs.
All sets at 200 lbs. These felt great.
C) 105/125/135/145/150
Got five on the last set at 150
D) Complete
Conditioning:
A) 3:05 AB quick then UB Toes to Bar then breathed easy through the snatches.
B) 6:07 Toes to bar: 15/10-5/10-5 Worked through snatches quickly
C) Didn’t get a time on this. Feel like it was around 4:00 to 4:30. Forearm burn!!
Extra:
A) Complete. Each round approx 7:15
B) Planks complete
Had a little less than an hour today, so got the Primary conditioning done, per Tino’s “subtle” suggestion
A. 6:49 (had to use a 60# DB because we don’t have a 55)
B. 11:26 -(60#db) died on the bike ?
C. 4:36 – feel the burnnnnnn….
Great work. I’m just here to encourage
Did one session today so went out of order at the end
A. Muscle snatch: 85/95/105/115/120/125
B. Built to 150 in 4 sets
C. High hang snatch: 125/125/130/130/135x 6 sets (cut to ten sets.
D. 75/85/95/105/110/110×5
Then did the aerobics skills. No times. Just went through it. HS walking was awful tonight.
Then conditioning
A. 7:15 (75 cals on airdyne bike)
B. 11:21 (35 cals on airdyne each round)
Then the chest pump session
35# DB for bench
Strict dips: 10/12/9
Karen!!!
One Session
Strength
A)85/85/95/95/105/105
B) built to 135, sets at 115.
C) 3 sets of 6 reps at 35. Tried 45 (next avail) and no go.
D) skipparoo
Conditioning
A) 5:38
B) only did one round, 2:38
C) 4 mins straight, moderately paced walk
The accessory work is extremely important for you!!
Youuuuu are probably right. I will try to squeeze it all in and skip other stuff instead of that when I can’t.
Conditioning:
Subbed pistols for DB snatches due to wrist
A) 7:29
B) 12:19
C) 6:04
Afternoon:
Muscle snatched up to 80#, then wrist started hurting
Skipped to Part D) 8/7/6 on ring dips, subbed regular push-ups for dynamic push-ups for wrist
Yesterday’s hip extensions with 15# plate and bat wings with 18# KBs
Really wanted to do aerobic/gymnastic work, but can’t put all weight on one hand yet
What happened to your wrist?
Caught a max power clean wrong…I thought it’d be better by now. Bodyweight movements all seem fine. Lifting not so much.
Hope it gets better soon!
Just one big session:
A. Muscle snatch 95×2,115×2,120,125lbs
B. Snatch up to 165lbs
Emomx12 min w/135lbs
C. Changed since I strict shoulder BB pressed yesterday
Bench press 3×5,3×3,1×1 up to 205lbs
D. DB pressx15 w/40lbs
Dynamic push up
Ring dips strict 7×3
Plank
E. Fittest games wod 5
250m row
15 KB swing 24kg
25 Burpees
15 KB swings
250m row
3:59
Wodapalooza Qualifiers 4,7
A. 135,155,165,177,183,185
B.210,177
C.135,140,145,150,155×5
D.55#/10/6/45s x3
A.4:32
C. Done not for time
Primary Conditioning:
AD/TTB/DB Snatch Metcon = 6:04 (subbed row for AD)
AD/TTB/DB Snatch Metcon = 9:40 (subbed row for AD)
Farmer’s Walk = ~9:00 and 7 stops. Ughhhh
S1
Row – HS Walk – Legless
6:54
7:01
7:31
S2
muscle snatch
185
Built to 245
Hi Hang all at 225
Seated Strict Press at 135
And all the other accessory done
Conditioning
3:14
7:06
4:24 (4 stops)
These aerobic and skill practice sessions are perfect for you
Soooooo you’re telling me in a nice way I need some work lol.
hahaha it something everyone needs to be working on.
Translated: “you all suck” haha
I knew you were gonna be the one today!
When I do get you it’s only seconds brother. When it’s reverse I’m miles behind lol.
Primary conditioning:
A) 3:15rx. Couldn’t really recover after this!
B) 7:28rx
C) 4:11rx
Only time for one session today
A. Muscle snatch up to 85kg
B. Snatch up to 90kg
EMOM 12 min high hang snatch with pause @ 80kg
C. Unsupported strict press 75kg x 6 /80kg x5/ 80kg x5 /80kg x6/ 82.5kg x 5
D. DB bench x15 @ 38kg/ 40kg /40kg
Dynamic Push up x10
Strict ring dips 12/9/8
Side plank 45 sec each side
Primary conditioning
A. 4:01
B. 7:23
C. 400m farmers carry – hard! Forearms pumped after!!!
T2b needs more work, not very efficient and slows me right down.
One long session Primary Strength Session A. Muscle Snatch x 1 rep @ 30-35-40-42,5-45-47,5kg B. Build quickly to 80-85% of your 1-RM Snatch = 62,5kg EMOM 12 minutes: High Hang Snatch x 1 rep @ 70-75%: 52,5kg for the first 7 sets, 55kg for the last 5 sets. C. Unsupported Seated Strict Press x 5-6 reps: 6x35kg-6x40kg-6x45kg-5×47,5-6×47,5kg D. Finished with this part today and only completed two sets of: Dumbbell Bench Press x 15 reps @ 16kg DB Dynamic Push-Ups x 10 reps Strict Ring Dips x Max Unbroken Reps: 5reps / 6reps Side Plank x 45 seconds each side… Read more »
Primary strength:
A) 135-155-175-185-200-205
B) up to 233 for single.
195×6 then 205×6 on the high hang with pause.
C) 135×6-145×6-155×6-165×5-155×6