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.
Build to today’s heavy Dead-Stop Front Squat x 1 rep
Followed by…
Every minute, on the minute, for 10 minutes:
Dead-Stop Front Squat x 1 rep @ 90% of today’s heavy
B.
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 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%
C.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep
Build from approximately 70-90% over the course of the 8 sets.
D.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
1 L-Seated Legless Rope Climb + 1 Legless Rope Climb (from standing)
Rest 90 seconds
Primary Conditioning Session
A.
For time:
30 Wall Ball Shots (20/14 lbs)
15 Snatches (135/95 lbs)
30 Wall Ball Shots (20/14 lbs)
12 Snatches (165/115 lbs)
30 Wall Ball Shots (20/14 lbs)
9 Snatches (185/135 lbs)
30 Wall Ball Shots (20/14 lbs)
6 Snatches (205/145 lbs)
30 Wall Ball Shots (20/14 lbs)
3 Snatches (225/155 lbs)
Time Cap = 14 Minutes
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.
Two sets, for times, of:
50/30 Calories of Assault Bike
50 Double-Unders
50-Foot Handstand Walk
4 Rope Climbs (15′)
50-Foot Handstand Walk
Rest 4 minutes
B.
Every minute, on the minute, for 4 minutes (4 sets) of:
Arch Tuck Extend to L-Sit on Boxes x 5 reps
followed by…
Every 30 seconds, for 4 minutes (8 sets), complete:
3 Strict Toes-To-Bar
Lonely Wednesdays am session!
Emom done
Subbed assault bike for 30 10ft wall balls
Didnt manage all muscle ups (7/6/6/4) so did rest at end
Hspu/dips/extensons ?
24 hspu (43/40s)
70 dips (47/49)
20 ext (26/30)
Split squats from yesterday 4 x @27kg
Primary Strength
A1. 140 kg
A2. EMOM: 126 kg
B1. Muscle Snatch: 75 kg
B2. Hang Snatch: up to 90 kg, easy
C. up to 130 kg
D. No time (had to work)
Primary conditioning
A. rx’d
Finished the reps on 85 kg snatch and 30 WB – all WB UB.
Aerobic/Gymnastics Skills Option
A. 6 / 6.15 – going in a steady pace on the bike, not pushing it to hard
Felt great today. Really fun to push on the program and looking forward to wednesday’s training.
Rough Day – beat up from yesterday
Primary Strength
A. Skipped
B1. 135 – kept bending knees out of habit
B2. 140(f)/140/150(f)/150/160/160/165(f)/165(f)
C. 185/205/225/225/225/235/235/235 (wobbly arms on these)
D. Skipped
Class Metcon
15-12-9-6-3
Power Clean 95#
Pull-ups
Squat Clean 95#
T2B
129 reps
Snatch work Built to 195 for muscle Snatch Hang snatches didn’t go super heavy. Still wanting to take it easy but push atthe same time. 170/170/185/185/195/195/200/200 (no misses and all 2-3 second pauses in the bottom) Split jerks 225/225/225/245×5 kept it light and worked technique and confidence overhead. Primary Conditioning: 163 reps (finished 205 all power but my back blew up at 185. My fault wasn’t keeping the butt lower on set up so I paid the price) most I have snatched overhead since surgery too. Had to head home and study for 3 hours.. school is really cutting into… Read more »
A) no support 275 (250)
B)
Muscle snatch: 175 this is a 10 or 20 lbs PR
Hang: 175/180/185/185/190/195/205/215
C) up to 285 shut it down
AM gymanstics lesson One session PM: STRENGTH A. Built up to 245, EMOM done at 220# B. 115# on the muscle snatch 150/160/170/180 for the hand snatch…..was feeling really solid today, so I just wanted to see what would happen….took 2 more lifts and hit 195 for a new PR! D. Done CONDITIONING A. Did this in my lifters, which I don’t normally do for condoning because I have such a tendency to get toes-y…which is exactly what happened and by back tightened up on me. Stopped after the 4th set of wall balls and biked for 10 minutes and… Read more »
Wow!! 195! That’s awesome congrats!
Session two
Bulletproof hip stuff
Openers
Split jerks: 225/245/265/275/285/295/305/315/325 for fun
Muscle snatches:
75/95/115/135/155
Hang snatches went by feel
2×155
2×175
1×195
1×205
1×215
Going to finish up with some back accessory stuff and call it a night
Cherry picked what to do in the workout today. Didn’t have much time in the gym today.
Strength
B1) Muscle snatch 165
2) 90% hang at 210
C. Shoulders weren’t recovered from yesterday. Stuck at 305 on splits.
Conditioning
A. Got into the 185s. Went for unbroken sets on wall balls. Used caution on snatches with single reps. Slight pinched nerve in my back from yesterday. Back has improved.
Look after your back in prep for Friday.
Primary Strength:
A1: Up to 340# (5# PR!)
A2: Done @ 305#
B1: Up to 165#(94%)
B2: 185/185/195/195/205miss/205miss/205/ 205
Conditioning:
A: 126 reps. Just barely finished the 9 @ 185#. So NOT my jam.
Strength:
C: 225/235/245/255/265/275(90%)
D: skip ✖️
Skills Option:
B: Done
Congrats on the deadstop PR!!
One session this afternoon…the Open is frustrating right now and I feel like I’m getting in worse shape. I’ll get over it, but ugh…. Strength: A. Up to 205 – legs a little spicy from redo yesterday 185 x 10 B. Muscle Snatch – 105/ 115x Hang Snatch – 135/145/155/160 C. Split Jerk – up to 220 – these felt remarkably better than I thought they would D. Split Squats and rope climbs – done after the conditioning, kept the squats lighter @ 65# Conditioning A: Got 8 Wallballs in the last round, used one bar and changed my own… Read more »
the Open is alway challenging both physically and mentally. Do your best to switch off for the two to three days between Open workouts and try and get some training in. Even if it means doing something different at another gym or outdoor activity to keep you mentally fresh.
I’m trying to 🙂 I’m enjoying the training between Open workouts…it’s relaxing. Still in good position in the Master’s Open, just not happy with how these have gone the last 2 weeks personally. It’s not even half over yet, so I’m going to keep fighting!
You can do it beth xx
AM Session
Primary Strength
Struggling a bit today, everything feeling heavy
A. Dead stop FS upto 110kg, failed 120kg
Emom done at 100kg
B. Muscle snatch upto 65kg
Hang snatch upto 100kg
C. Skipped
D. Done 45kg
Conditioning
A. 1@205lb,
Tomorrow take it easy ready for 17.3!
Will do!!
Not enough sleep last night or food today so felt weak and blah.
Gymnastics conditioning
45 cal Airdyne and 5 rope climbs to 12′
5:48
6:02
Dead stop FS
300
270 x10
Muscle Snatch
130
Hang Snatch
End at 180
Jerks
185-235
Skipped D
Conditioning
Got through the wall balls before the set of 6. Back blew up! I’d like to try this again fresh one day.
Deadstop front squatting 300 and hang snatching 180 is a weak day?! ?
Lol yes I wanted 305 and 190!! And both conditioning pieces were a struggle. But ready to hit it hard tomorrow!
Same here about the snatch workout!!?
was feeling funky pretty much all day. got some body work done. ate some donuts. snorted. i mean drank some pre workout and hit it hard.
Up to 250×3 on hang snatches. these felt really freaking good. i thought they were going to be a disaster cause we have not snatched heavy in what feels like forever.
jerks up to 330 with no misses. lockout was strong today.
Jumped into class metcon.
10-9-8-7-6-5-4-3-2-1
70lb American KB swings
Box jump 30 inch
Burbpee box jump over 24 inch
7:58
Snorting pre workout really helped ?
Primary strength:
A. Deadstop front squat 135# 5lb pr from my previous one
Emom @ 120#
B. Muscle snatch 65/70/75/80/85/90#
Hang snatch 85/85/90/90/100/100/105/105# first time I’ve been able to hit my hang snatch percentages in probably several months?
C. Split jerk 115/120/125/130/135/140/140 these were solid
Conditioning:
A. Cut the wallballs to 20 reps each time, 55/65/75/85/95 were my weights, made it 13 wallballs in, after the 6 snatches @85 when the time cap hit.
Great day of lifting Charlie!!
A: 275 245 EMOM
B. Muscle sn to 165 hang snatch to 225
C. Skip
D. Skipped (maybe later)
Conditioning: did all wbs unbroken, got 3 almost 4 snatches at 205
1 session.
Openers done.
A. 295
Reps – Done at 265
B. 135, 145, 155f, 145, 150, 150
C. 160. 170, 180. I was at 220 before surgery, so no clue what to go off of. Super odd in olys, too.
D. Jerks – 225×2, 235×2, 245×2, 255×2
E. Did the 50, 25, 30, 25, 50 workout from yesterday. 15:01
F. Bulgarian squats and rope climbs done
Strength-
Dead stop up to 285
All sets done at perscribed weights
Snatch up to 90%
Jerk up to 85%
Wod times out 7 snatches at 185
S1
Aerobic work.
S2
Dead stop up to 355
Used 325 on the minute
Hang Snatches up to 245
No split jerks
Conditioning
13:46
Awesome work going sub 14. I hope something like this comes up for you!
Please ! I need some help this year. I’m trying my best to stay in the race for top 20. I haven’t been able to excel in these first two weeks.
There surely will be! ?
Did what I could
Deadstop FS up to 195
Emom with 175
Muscle snatch to 100
Snatching felt terrible. Slow and tired.
Did conditioning piece as intermittent to accommodate my sweet 6 mo old partner who was ready to go 🙂 phew!
Poor little one, he has a lot of gym time in the future!
She enjoys the gym (most of the time) … she will likely enjoy it more when she can run around and swing on the rings lol
Dead stop up to 295
265 for emom
Hang snatches it wasn’t pretty today, up to 165
Split jerks up to 240 no misses, was happy about that
50lb for split squats legless done
Met con with women’s rx got 1 rep into 145
Then do gymnastics core work, I liked that
Not bad for being on vacation! Hardest part is getting there
Hope you’re having a fun vacation!
I use daily to get notifications when you or someone would respond to my message… haven’t been so I feel like I have missed some.
Anyway yeah man! Trying to maintain and not lose it all while I’m out here. No optional work just primary work this week