This week will look very different than most. You’ll notice far fewer options on additional accessory work; that’s because we want you relatively fresh to hit some tests at high intensity and full effort. Our goal this week is to establish some baseline numbers as we enter our new training cycle on Monday, September 11, 2017. If you have any friends who have been looking for the right time to start a program, please let them know that the time has come!
If you’re competing at Granite Games, please follow the Granite Games Preparation Week program at the bottom of the page.
Session One
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…
Snatch x 1 rep
Goal isn’t necessarily to hit a new PR, but if you feel good and you’re moving well, go for it.
B.
For time:
30 Wall Ball Shots (20/14 lbs to 10′ Target)
15 Snatches (135/95 lbs)
30 Wall Ball Shots
12 Snatches (165/115 lbs)
30 Wall Ball Shots
9 Snatches (205/135 lbs)
30 Wall Ball Shots
6 Snatches (225/155 lbs)
30 Wall Ball Shots
3 Snatches (245/165 lbs)
Time Cap = 14 Minutes
Session Two
A.
“Spider Monkey”
For time:
4 Legless Rope Climbs from Seated (15-foot rope)
4 Legless Rope Climbs (15-foot rope)
4 Rope Climbs with Legs (15-foot rope)
Time Cap = 8 minutes
Stop at 8 minutes and note how many completed if you haven’t finished at that point.
Rest until fully recovered, and then…
B.
For time:
30 Squat Clean Thrusters (“Clusters”) (135/95 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.
Accessory Conditioning Option
Every minute, on the minute, for 20 minutes:
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 10 Burpee Box Jump Overs (24″/20″)
Minute 3 – 50 Double Unders
Minute 4 – 12 Toes to Bar
Granite Games Preparation Week
Session One
A.
Build to today’s heavy…
1 Pause Back Squat @ 33X1 + 3 Back Squats (no tempo prescription)
B.
Build to 95% of your 1-RM Clean, and then…
For time:
3 Cleans @ 85% of 1-RM
2 Cleans @ 90%
1 Clean @ 95%
C.
Three sets of:
Death March x 20 Steps @ 2011
Rest 60 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm @ 2011
Rest 60 seconds
Reverse Hyper x 20 reps
Rest as needed
Keep these light and focus on activation, not loading.
Session Two
A.
At game pace:
1 Legless Rope Climb
16 Burpee Box Jump Overs (24″/20″)
3 Legless Rope Climbs
14 Burpee Box Jump Overs
1 Legless Rope Climb
B.
Two rounds at 75-80% effort:
60-Foot Handstand Walk (20-foot unbroken increments)
20 Calories of Assault Bike
30 Calories of Rowing
400 Meter Run
Session 2:
Had to do AMRAP 12 (One of tomorrow’s event’s) of:
4 Rope Climb
KB Walking Lung 25′
20 WB @ 25#
B) 3:53
Accessory Conditioning Complete
Snatch. 160# failed 165# 2x
Rope climbs 9 in 8 min.
Had a rough morning… school is starting…wee bit stressed. Still not over the Games. ? No excuses…I know.
Working a day behind this week
Session 1:
A. 260(5# PR) failed 265 twice. Back was still tight from the deads on Saturday
B. 156 reps rx
Session 2:
A. 7 failed halfway up the eighth. Grip was gone
B. 4:09 only had a few minutes rest due to class so forearms were still feelin it but that quickly changed to my legs
Session 2:
Spider Monkey : 3:20 – I handed the reps.. ripped my hands really had doing legless ropeclimbs a few weeks ago so I was just breaking the fear for the most part
B. 4:18 RX . Legs were shot and this hurts my lungs
I know you guys don’t recommend it but I’m making up the work from Monday. I took it off bc I felt beat up from the weekend. Saturday I did a local meet and qualified for American open finale in Anaheim. So that means I will see ya’ll in December… Planning on staying 3-5 days in San Diego after AO to train with you huys. If you have any recommendations on what to start planning or where to stay. and Sunday I had grid league practice with my team. Really want to get the test week done right. Session 1:… Read more »
Session 2
Spider Monkey – 5 completed. Wasted 2 Legless almost getting to the top but as I started to struggle I noticed my thighs clamping on so bailed on the rep.
B. 5:47 Rx
PM Session 2
A. “Spider Monkey”
5:20 rxd
B. 30 clusters FT
3:23 rxd
Session 1
Spider monkey
Time: 4.57
30 clusters
Time 3.36
Session 2
Worked up to 105kg on snatch
And finished all snatches at 205 before 14:00
I full snatched all the way as I didn’t understand the wod properly.
Biceps & triceps openers done with 10# DBs
Rear delt activation done w/ 2.5# plates
Worked on thoracic mobility
A. Built to 125#
Started very light and got lots of reps in. Upper back is feeling great.
B. Time capped w/ 37 reps remaining
Scaled weights: 65, 85, 95, 105, 115
Ended w/ part A for Session 2:
We only have access to a rope that we can loop over the pull-up rig. Attached @ 7′ and did legless from seated climbs. Accumulated 13 reps in the 8 minutes
AM Session
Openers and warmups done
A. Snatch upto 100kg, missed 105kg 3x, very unusual. Wore my romeleos for the first time in a couple of months and everything felt of, need to get used to them again.
B. 156 reps rxd, made it to the 225 bar with about 10 seconds. 205# were all squat snatches, wore metcons for this and snatches felt great haha.
Switching back to lifters will always feel awkward but your positioning will be so much better.
Session One
A. 140✅ 150❌
PLEASE POST SNATCH PULLS in the new cycle!!! ?
B. 4 snatches @135#
Im convinced i can get to 155. Choose to do power snatches at 115 instead of squat smatches. Took me way too long. Lesson learned.
Session Two
A. “Spider Monkey” 7:01
(Have to admit mu rope is like 12ft)
B. 3:30
Accessory Conditioning Option
✅ easy
Noted
Session 1.
A. Pr snatch 256. +1 lbs. it’s a start.
B. Completed the 9 snatches at 205. Needed another person to change plates. Lost time in transitions.
Session 2…shortly after first
A. 6:44. Slight pinch in my left lat after the 3rd rep. Rested a bit and continued without discomfort.
B. 3:47
They all count! Congrats on the PR!!
Had to switch things up a bit today to wrk with my team foe the granite games.
A. Work up to a heavy snatch
185/205/215/225/235/245/250/255x
Granite games wod
7-5-3-2-1 front squats
Ath 1-255
Ath 2-235lbs
Ath 3- 215lbs
*Rest 10min
5 rounds (each) for time
1 legless rope climb
6 burpee box jump overs
1 rope climb
Going to follow this up with a contrast shower, some romwod, and a bit of meditation #whoosah lol
Sounds like a perfect way to finish your day!
Work at 125lbs snatch I tried twice 135 I catched them but couldn’t get it
At the metcon
My snatches were
65/75/95/
Total 153 reps
First session: A) built to 110# got under 115# multiple times but couldn’t stand up without dumping it… I hinge so bad in errrrythang. B) Scaled the weights to 65/75/85/95/105 and got to 192 reps at 14 minutes but wanted to give the 105 a go under fatigue.. did not go well ??? also did all wallballs in unbroken sets because I was hellbent on it. Session Two: A) Spider Monkey: 7:37 … I got as high as I could off the ground for the seated and then had to kip the rest of the way up B) 5:10 which… Read more »
Where the heck do you live for the air quality to be considered hazardous?!
I live in the black dot ? We are having a pretty terrible fire season right now
Ours is hazardous as well right now. They tell us not to go outside.
Session 1
A) 70kg (I have been leaving heavy snatching alone for a couple of months, sort of getting the feeling back, will post video)
B) Hit time cap with 39 reps remaining. Scaled snatches to ladies weights.
Had 4 weeks off of proper training. Feeling energetic again and ready to go.
Good to see you back able to train consistently and excited to see your progress!
GG Prep Week :
A. 325#
B. Worked up to 290#
1:43 (265# / 275# / 290# .. 265# TnG UB , 275# Singles , 290# Squat Clean )
C. Skipped .. Hamstings Tight after squats
Session Two :
A. 2:43 Rx
B. 14:37 … Active Recovery Pace
Time to get that body ready for GG!
Never felt more ready! I’m ready for that clean ladder ??
Session 1
A. 145 (messed with wider grip and new setup)
B. 121 (shared equipment)
Session 2
A. 4:54
B. 4:09
Did the new setup help?
Yes and no. I noticed my grip was narrow doing high hang the other day, so I widened it a bit. I’m actually engaging my lats and contacting the bar as I should, but I think I’m a little weaker with a wider grip. I’m not abandoning it yet, I saw some easy stuff to fix today, just need more reps with it.
Morning session:
A) worked to 215 got under 220 but got spit out lol happy to be hitting pretty consistently though
B) 156 reps scaled weight to 135/155/185/205/225 finished the 4th set of wall balls
Afternoon session
A) finished 3 legless ropeclimbs. Seated legless ropeclimbs are hard for me so I’m happy to have gotten past those and to the legless
B) 4:14 all singles except the last 2 I strung together
Emom done that was harder than it looked!
Fun day today!
A) 1 rep snatch built up to 225
B) made it to 4 snatches @ 205
Rope climbs finished @ 6:58