Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set (by %): 90, 95, 90, 95, 90, 95
B.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 95+%
Rest as needed
C.
Build to today’s 2-RM Back Squat
D.
For time:
100 Dumbbell Shoulder to Overhead (50/35 lbs)*
*Every time you break a set perform 50 Double Unders. A set terminates at any point that the barbell is rested in the front rack or overhead for more than one full breath (exhale & inhale)
Primary Conditioning Session
A.
Six sets for times:
Row 500 meters
12 Dumbbell Overhead Walking Lunges (50/35 lbs)
Rest 60 seconds
B.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
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.
Strength Accessory Option
A.
Five sets of:
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
100-Foot Suitcase Carry (Right Arm)
Rest as needed
Use the same, or more, weight that you used last week.
B.
Three sets of:
Barbell Hip Thrusts x 10 reps @ 21X1
(upper back on a bench or box, go heavy and drive your hips high)
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed
Standing Calf Raises x 20 reps @ 13X1
(load with a barbell on your back; stand on a small podium or stacked plates so that you feel a stretch at the bottom of the movement – hold the bottom position for 3 seconds)
C.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Row 500 Meters
Assault Bike Conditioning Option
None today…but be ready for tomorrow.
DId Tuesday Afternoon… my life has been a whirl wind since I was gone last week.. So I had 18 minutes to get this done… not 30 and my body liked it so much better. I don’t do well with that rest, I do better with a warmer body… might condense snatches every time. =) Every 2 minutes, for 4 minutes (2 sets): 65lbs Snatch Press from Receiving x 2 reps @ 2111 Every 2 minutes, for 4 minutes (2 sets): Snatch Push Press + Overhead Squat x 2 reps- 115, 125 Every 90 seconds, for 3 minutes (2 sets):… Read more »
PM Session
100 DB S20 – 5:12
40/25/20/15
Sandbag carry done
Strength Accessories
A. Done, 65kg DL & 37.5kg DB carry
B. Done, 100kg thrusts and mode to 10 GHR
C. Done, 70kg rows
A1-5 all good, but started missing some towards the end. Got it together and stuck them! A6 felt great! First fail at 90% (57kg), but after this no more fails (95= 60kg) I am just getting back to training so hitting these numbers makes me extremely happy! B) All good, hit 95% with a press out, and then a super solid 98% 😀 C) Felt really slow on the squats (previous 3RM is 100), now I was just able to hit 95.. D) 15:47min.. This was really hard!! Felt like DBs were going everywhere! Skipped Condition, it got really late,… Read more »
Primary Strength
A1. Bar/55
A2. 65/95
A3. 105×2
A4. 125/135
A5. 145/155/160/160
A6. EMOM: 90% 165, 95% 175 (only missed the 3rd one)
B. 135/160/185/195/210/220/235/265 (new max)
C. got up tp 275#
D. 14:48 Sets of 10 & 25 DUs in between
Strength session morning Hit all 90% Snatches but couldn’t hit the 95%. I have video I’ll post later but today didn’t feel like it has been feeling with timing. Split Jerks worked up to 95% 2RM Back Squat hit 90% and today these felt super strong and I feel both legs working more together. Session 2 evening 100 DBs for Time: 10 something didn’t see the time other then the 10. These were not a fatigue or mental issue but my left shoulder which was always a problem for me would feel like it just starts to really internally rotate… Read more »
Session 2
Back squat up to 335 for a solid 2 reps. Stopped there.
Primary Conditioning: 2:15/2:16/2:19/2:19/2:19/2:15
Finished with some KB zombie Press and SHSPU
Ugh. Not a great day. I was feeling good and excited to lift. Not sure what happened..
A. Snatch up to 120 but I couldn’t find a good starting position. Felt awkward.
B. Up to 160 then kept blacking out.
C. Blacking out at 180. Stupid.
D. 5:20
30/25/23/22
Rowing conditioning
Average 1:34.7 per 500m
I definitely need more work with wall balls so I did this this morning:
EMOM 22
20 wall balls
15 cal bike
Primary Strength:
Openers: 10# bi’s & tri’s. 5# rear delts. ✅
A1: 95-115# ✅✅
A2: 135-155# ✅✅
A3: 155-165# ✅✅
A4: 175-185# ✅✅
A5: 185-185-195-195# ✅✅✅✅
A6: 205-215-205-215-205-205#
✅✖️✅✖️✅✅
B: 185-205-225-235-245-255-265-275# (96%) ✅
C: 2-RM = Up to 365# ?? Failed second rep @ 385. Last week I hit 375 for 4!! So this is extremely depressing.
D: 6:47 ✅ 25+25+25+25
Conditioning:
A: nope ??
B: yeah ✅
A. Primary conditioning 19:30 total time 2:25-2:24-2:26-2:26-2:26-2:23. Worked on getting off the rower and picking up DBs right away, rows were 1:50 or a little faster, maybe could’ve pushed rows a little more but happy with the consistency B. 110lb sandbag carry, no drops. Hardest carry I’ve done, I attached a 10lb metal plate to the 100lb bag and it hung off the top and bounced around the whole time lol C. Single arm DLs and suitcase carries done with 32kg KB D. Hip thrusts 215-235-255lbs Calf raises 135lbs stood on 35lb plate E. Chinese rows 135-145-155 Reverse snow angels… Read more »
Primary strength:
A. Just did everything with an empty bar to feel it out. Groin is feeling better finally so I’m going to ease back in with weight
B. Split jerk
85/100/115/125/130 ended there, arms weren’t feeling it today
C. Used an empty bar here too
D. 6:55, went 40/20/20/20 for my sets, used 20lb dumbbells
Primary conditioning:
A. Used 26lb kb(classes were using dumbbells and rowers at this point) and 30 cals on bike
2:56/2:31/2:41/2:52/2:58/2:30
B. 60lb for sandbag carry
AM Session
Openers and warm ups done
A. Snatch upto 102.5/107.5kg
B. Split Jerk upto 135kg
C. BS 2rm upto 170kg
D. Tonight
Conditioning
A. overall time 19:39
Each set between 2:25-2:30
Session two
Haven’t rowed at a brisk pace in a while, so decided to keep things separate
Aerobic rowing: No pain ? Mostly stayed between 1:44 and 1:52 and never felt like I was overextending or out of control. Kind of out of breath though…
6 sets db ohwl. These felt pretty fluid. Finally found a lunge I can rx haha
Snatch technique drills with empty barbell
Dball carry
Bulletproof back
Progress!! ?
One Session this afternoon… Strength: A1-A5: Done A6: Hit 160 and 170 (with one miss at 170, but went right after I missed and got it), these felt magical today! LOL…best snatching has felt in quite a while! B: Up to 230 – shifting forward on my dip, so it’s taking the bar out front C: Up to 255 – missed 265 D: 6:04 – 30/20/17/19/14 reps Conditioning A: 2:45/2:55/3:08/3:10/3:10/3:13 – I died on the rower of all places…it was quite comical actually 😀 Oh man…I live to fight another day! B: Skipped – ran out of time, had to… Read more »
Looking good today Beth. Nice work!
Prim Strength
Done
A)
45/65
155/205
155×2
165/175
175/185/195/205
210/220×3 felt froggy good song came on and went for a PR 234 (+1 lbs) nailed it
B) up to 306 (walked out 321…stood with it for a few seconds…said nope…FAIL)
C) 356 (no nothin) felt good
D) used 53lbs kb it was that or 45 lbs power blocks
40/25/21/14 (my calves!)
First set of dubs were ridiculous rest UB
4:57
Prim Condo
Just went and did six rounds
We will forgive you this time only because you PRd your snatch. Awesome work brother!!
Haven’t eaten because of virus…so…struggled a bit but got some in.
A. 55-65/75-85/95/115/125/135&140 no misses
D. 7:38rx 4 sets of 25. Took my time :/
Strength accessory
A. Done with 70#kb
B. 75/blue band/75
Oh no!! I would prioritize eating over training, its more detrimental than beneficial to train. Get better soon.
I know, I just had to do something. Eating wasn’t an option today. Just liquids ??
?okay. Thanks!
Primary Strength Session
A.
Snatch Press from Receiving
35# 55#
Snatch Push Press + Overhead
75# 95#
High Hang Snatch x 2 reps
75# 95#
Hang Snatch
95# 105#
Snatch
4×1 @115 6×1@ 125
C. 165#
D. 8:19 (4×25)
Primary Conditioning Session
A. 20:30
Session 2
400m Sandbag Walk = 70#, never set down
Split Jerk = Built to 275#
Back Squat = 450 x 2. Pretty sure I’ve never hit this for a double before!
Ab Mat Situps = 3 x 20
Strong legs Brandon!
Thanks Tino!
Conditioning Session
A) 19:12
Row splits: 1:51/1:49/1:47/1:46/1:44/1:42
Knees were feeling it from the competition yesterday and the work from this morning so started easy, focused on form and negative splits.
B) 80# UB
A. 75 for press; stayed at 125# for push press + ohs; 85-105 for high hang; up to 115# for hang; hit 130# for snatch and then had to stay at 140# for snatch every 2 minutes. Kept missing, just didn’t feel as fluid, shoulder seemed fatigued to start. Jerk: Hit 180# (200# is max) Squat: Hit 225# (240 is max) 100 DB STO: This was tough and knew it would be tough for me…at least to do it really fast. Slow time and I contemplated not doing it cause I felt I might need the rest but that I… Read more »
Fatigue your shoulders less by using your legs more and also relaxing your arms on your double unders
Snatches
Alternated between 165 and 170 (95%) and felt strong.
Split jerk
Hit one at 230 lbs, 5 lb PR
I ran out of time today, but I got half of the conditioning
3 rounds of 500m row under 2 minutes
400 m walk with 50 lb sandbag (no drops)
Congrats David!