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)
and then…
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%
C.
Take 20 minutes to build to today’s 2-RM Bench Press
D.
Three sets of:
Bench Press x 10 reps
Rest as needed
Single-Arm DB Row x 10 reps @ 2111
Rest as needed
Primary Conditioning Session
A.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
Rest until the running clock reaches 20:00, and then…
B.
Three rounds for time:
3/2 Legless Rope Climbs
20 Alternating Dumbbell Snatches (75/55 lbs)
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 Option
A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps
(no more than two attempts per set)
Strength
A. 50/55/60/65/70/75kg
2x80kg 2x85kg 2x90kg
B. 95/100/105kg
C. 2rm bench 115kg
D. Bench 85kg rows 37.5kg
Conditioning
A. 7:04 rxd
B. 7:04 rxd
Aerobic/gymnastics
A. Done, had to mod L sit to knee tuck on paralletes
Primary Strength:
A) Muscle Snatch x 1: 95/100/105/110/115/120
then: HHSN+HSN+SN: 110/120/125/130
B) SNx1: 135/145/150 – this was a big ole struggle, but also the most i’ve gotten up in a long while.
C) 2RM Bench: up to 135 – a little conservative with no spotter, but prolly close
D) Bench x 10 at 100, db rows at 35
Primary strength:
A. Muscle snatch 85#
Snatch complex 80/80/85/85/90/90#
B. Snatch 100/fail/fail arms were just tired
C. 125# 5lb pr woohoo
D. Done
Primary conditioning:
A. 9:55 used 55#
B. 6:46 did strict pull ups and used a 30# db
Primary Strength
A1. 115/135/145/155/165/170
A2. 95/105/110
B. 115/120/130 (snatches moving better time to get back to training weight)
C. 275
D. N/A
A. Muscle Snatch
80-85-95-100-105(PR)
B.
Set 1-2 @ 105
Set 3-4 @ 110
Set 5-6 @ 120
Hit 125 / 80% and 135 / 85%
Went down to 85 to just work on properly hitting my power position and it flew over my head and I didn’t let go in time and it fell on my back…
Muscle Snatch
105/115/125/130/135/miss 140
High hang + hang + snatch
1-2 140
3-4 150
5-6 160
Snatch
165/175/180
Bench 2RM
195×2 PR and no spotter! Scary, not recommended…
Accessory
Bench 135/ rows 45
Conditioning
A. 7:00 (wanted under 7 SO bad!!)
B. 5:26 to 12′ rope
Did some muscle up drills and core work after
Strength
A1) 135,145,155,165,175,180F
2)185,185,195,195,205,205
B. 220,230,235F
C. 275
D. 185,200,205
DB rows 55. Will increase weight.
Conditioning
A. 9:16. Substituted 500m row for the run due to weather.
B. 9:37. 4 legless rope climbs with 12′ ceiling. 70 lbs DB. Tightened a loose collar on DB ever 4-6 reps.
Muscle snatch 90pound
High hang + hang + snatch
Set 1 70%✅
Set 2 70%✅
Set 3 75% ✅
Set 4 75%✅
Set 5 80%✅
Set 6 80% ✖️
Snatch
80%✅
85%✅
90✖️
2RM Bench press worked uo to 135pound, but hips came off the bench.
10 bench press @85#
Db bent over row @30#
Conditioning
A.10:18
B. 8:13
Strength:
A) Built to 180
180/195/205
B) 215/230/240
C) Skipped. Still feeling hesitant about super heavy bench with pec.
D) 3 x 10 at 220. Kept it light. DB row with 90s
Conditioning:
A) 7:28
B) 8:01
Extra:
A) Done
Strength-
Muscle snatch up to 135
Snatch complex done at prescribed weights
Last 2 sets were challenging
Heavy singles do mine between
90, 95, 97%
Then 1 missed pr attempt
Bench Press x 2
265 which is a 2 rep pr
Con
8:23
5:50
Optional conditioning done
Session 2
Muscle Snatch = Worked to 155
Hi Hang + Hang + Snatch = 135/140/145
(Trying to reset and get back to fundamentals)
Snatch = 175/185/195. Felt solid.
Bench Press = 290×2, 205x10x3
DB Row = 85# DB
Good to see that your scaling back and focusing on the fundamentals
2nd Session
A. Muscle snatch up to 155 x3
B. 3-pos Snatch
-175-190-205
C. Snatch
-220-235-250 miss (felt good though)
D. Gymnastics endurance etc
-15M HS walk
-L-sits done
-50 UB DUs done
8:18 ub
5:34 with 3 regular rope climbs and 55 lb db accumulated 9 legless this morning
Not able to get back to the gym this afternoon due to work 🙁
This morning, I did:
Aerobic/Gymnastics: scaled HSW to 10-15ft, got 16ft on round 3 (PR is 18ft)
For DUs, got: 37 (2nd attempt), 42 (1st attempt), 50 (1st attempt)
2-RM bench: 120#, did one at 125# but it took about 8 seconds and I couldn’t get the 2nd rep
Session 1: A. 2RM bench- 165 stopped there, no spotter and it was a bit dicey B. Bench/row: 105# bench/ 25# DB really focusing on setting my scap before doing any row movement since my rhomboids like to under perform C. Conditioning: 10:14- runs were oh so slooowwwww 14:53 (used a 60# DB – we don’t have a 55) Had to take a break to my son’s skinned knee, so might have been closer to 11 min (still too much time thinking about those legless) D. Gymnastic Extra: done Session 2: A. Muscle snatch: 105… I really stink at these.… Read more »
I understand the kid stuff!! Between two girls and two dogs I’m all over the place!
Can’t wait for all the joys of being a parent…:)
Great work getting through everything today.
Strength
A. 95/105/115/125/135(f)
135/135/145/150/155/165
B. 165/175/185
C. 2 reps @210
D. Done with 140# and 40# DB. Felt like I could have gone a tiny bit heavier with the bench press, but my spotter had to leave and I didn’t want to risk death by barbell
Conditioning
A. 8:42
B. 6:58. Those snatches wore me out!!!
Gymnastics
Did some strict MU practice and PR’d at 3 unbroken!!
Nice work on those strict muscleups!
Well, spent the past two weeks on a Trip of a lifetime in Thailand… went radio silent from the internet… and only worked out three times (gyms and CrossFit’s were hard to come by). Did plenty of other activities every day. The break was nice. Glad to be back at it today! A. Every 90 seconds, for 9 minutes (6 sets): Muscle Snatch x 1 rep- built to Every 2 minutes, for 12 minutes (6 sets): High Hang Snatch + Hang Snatch + Snatch Loading per set: *Sets 1-2 – 70% with a 2-3 second pause in receiving position after… Read more »
Oh no! You know this is a tradition now!
Great work nonetheless. Good to see you took some downtime and had some fun outside of the gym!
S1
Rowing
Plus the HS Walk and L-Sit
S2
Muscle snatch 190
Snatch complex
185-235
Singles
245 – 255 – 265
Bench and Rows done
Conditioning
7:25
6:58
Took last week to gather my thoughts and focused on weightlifting. Was feeling a little burnt out.
C. 2RM Bench : Best is 205, Hit 195 for 2 today with a SMALL struggle. Happy about this because shoulders were bothering me
D. 135 for all sets of bench
85# for Rows (Had to strap on 5# Plates with mini bands to a 65# DB)
Conditioning:
A. 7:18 RX SO HAPPY ABOUT THIS
B. 9:01 with 65# DB because that’s all we have. Rope Climbs RX
Aerobic: Done
Good to see you back! Time to start enjoying training and having some fun!
Glad to be back !
I was short on time today so I focused on the lifting, figured we are doing a lot of conditioning tomorrow 😉
A. muscle snatch- 110,115,121,127,132,137
High Hang, Hang, Snatch- sets 1-2: 126, sets 3-4: 136, sets 5-6: 143
B. 155, 160, 167
C. 195×2
D. 135x10x3, 35lb DB’s
Bring on 12 Days tomorrow!!!