Primary Strength Session
A.
Four sets of:
Weighted Seated Box Jump x 3 reps
(keep the weight light enough so that the weight doesn’t affect jumping mechanics)
immediately followed by…
Seated Box Jump x 2 reps
Followed by…
Four sets of:
Broad Jump x 5 reps
B.
Every 3 minutes, for 18 minutes (6 sets):
Tempo Front Squat x 3-4 reps @ 32X1
Increase load by 2-3% on last weeks heaviest set of 4.
C.
Build to today’s heavy…
Snatch x 3 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Snatch x 2 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Snatch x 1 rep
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
Primary Conditioning Session
Three rounds for time of:
9 Strict Handstand Push-Ups to 2″/0″ Deficit
12 Thrusters (155/105 lbs)
15 Chest-to-Bar Pull-Ups
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.
Three sets of:
Barbell Hip Thrust x 10 reps
Rest 30 seconds
Single Leg Banded Leg Curl x 10 reps each leg
Rest 60 seconds
B.
Three sets of:
Lunge Position Landmine Press (right arm) x 10 reps
Rest 30 seconds
Landmine Row (right arm) x 10 reps
rest 30 seconds
Lunge Position Landmine Press (left arm) x 10 reps
Rest 30 seconds
Landmine Row (left arm) x 10 reps
Rest 60 seconds
Assault Bike Conditioning Option
Ten sets of:
90 seconds of Assault Bike
Rest 30 seconds
*Goal is to hold the same pace as you did for last week’s 60 second intervals.
Strength
A) Done w/ weighted vest.
B) Up to 265 (did 260 last week.
C) 215 (just missed 225)/ 230 / 235
Condo
8:04
HSPU 9 – 5/4 – 3/3/3
Thrusters 6/3/3 – 4/4/4 – 3/4/3/2
C2B 15 – 12/3 – 10/5
Strength
Barbell Thrusts
Banded Leg Curls 275#
A.done
B. 175 for 4 reps (super excited because last week I built to 170 and it felt really hard, and this felt solid)
C. 120-felt that tweak come back in my back, did the 125 for two and that tweak got worse so I dropped the bar and stopped. Felt strong till that point.
Conditioning
9:38
Hsp 9/6-3/3-3-3
Thrusters 7-5/5-4-3/8-4
C2b 8-4-3/10-5/11-4
Strength accessory
Hip thrusts at 275
Landmine press 15kg bar with 35 ibs
Landmine row 25kg bar with 50ibs
Primary strength:
A. Done
B. Tempo front squats @90/100/105/110/115/120
C. Snatch x3 @95
Snatch x2 @95
Snatch x1 @95
Snatches didn’t feel super solid so I just kept it light
One session today
A. Done
B. 185×3/205×3/225×3/245×3/265×3/275×2
C. 3 @ 225/ 2 @ 235/ 1 @260!!!! (5lb pr!)
Strength accessory
A. Hip thrusts with 205lbs
Crossover symmetry Iron cap protocol
Front squats 105/125/145/165/175/185
Snatch TnG x3 140
X2 140 (I was tired!)
X1 155
Metcon 6:30
Then did the masters with Stacy at the gym.
60du/30DBS/20pullups
2:20/2:15/2:13 all UB
A. Complete
B. FS: 185-225-245-265-275-285lbs
C. Snatch: 185 x 3, 175 x 2, 195 x 1
Started running out of energy here today. Woke up not feeling too good today to begin with but wanted to hit today’s workout.
D. Primary Conditioning- 12:29
Tomorrow’s a new day!
Feel better dude. Look after yourself!
1st session: A. All with 15# dumbbells and 30″ Box No weight 36″/36/39/39 Broad jumps done. All around 9 feet. B. Every 3 Minutes for 18 Minutes: Dead Stop Front Squat x 5 reps 245/250/260/265/275/280 C. Decided to play with touch n’ go today, since that is something I almost never practice with heavier loads. Spent lots of good time and lots of solid reps today. 3-rep @ 205 2-rep @ 215 Today’s heavy stopped at 235. I just didn’t have the acceleration from the floor anymore. 2nd session: Strength Accessory Hip Thrusts 245/265/280 Banded leg Curls done Landmine Circuit… Read more »
If you make up a day on Thursday be smart with adjusting Fridays work. We don’t want you to get burnt out of risk injury. Time to rest up and eat well tonight!
Thanks coach. I’ll eat up!
A. All with 20# vest. 25# DBs/30s/35s/40s
Broad jumps done
B. 195/195/205/205/215/225 all 4 reps
C. 185
195
205
Conditioning:
7:57. Hspu fine. Thrusters did 12 at 155 UB which I didn’t know I could do. Second round I had to drop at 5 reps so I scaled the weight to 135 to keep moving fast. Close to being able to throw 155 around! C2B UB
Assault Bike Conditioning:
247 cal. Held 66-67 RPm the whole time which I did 67-68 last week!!!! Bike is really feeling better!
Looking strong Ryan!! Great day of work!
A. Hit my shins super hard in like the second set. They’re so swollen. Did squats and then called it a day. Sprained my pinkie from box jumps on Tuesday it’s been a rough week ?
B. 175/180/185 x 4 reps
190(3)/195(3)/205(2)
BOX JUMPS ARE NOT FOR MAX HEIGHT. WE ARE CHALLENGING YOUR EXPLOSIVENESS NOT YOUR FLEXIBILITY. THESE SHOULD ALL BE CAUGHT ABOVE PARALLEL.
Session 2
Assault bike-253 calories
S1
Assault Bike
264 calories.
Hard to stay on pace after set 4
Landmine work
Loved it
S2
Front Squat
Worked up to 345 x 3
Up from 325 x 4 last week.
Snatch
250 x 3
??? X 2 – I didn’t quite make 2 in a row after 250 :/
270 x 1
Conditioning
12:42
I’m convinced my shoulders haven’t hit puberty yet. First set unbroken then I did my usual hspu dance and took minutes on the wall.
???
It’s been years Tino. Years. It’s the only explanation lol.
My hope is they mature when I hit 35 and hopefully start crushing them
Session 2
Primary Conditioning: 11:38
Assault Bike Conditioning: 240 Cal
A) 20# DB to a 30′ Box
B)225×2, 245×2, 265×2
These felt solid today might have been able to finish a heavier set at the end
C)3 RM: 120
2 RM 135
1 RM 165
PC: 8:16
Moved better today. Was able to keep the chest to bars unbroken except for the last set (10-5). Kept the first two sets of HSPU unbroken and broke the last set up in to 5-4. Thrusters just suck.
Good to see you feeling better and able to hit it hard today!
Assault bike Conditioning
29/26/26/27/27/28/29/28/28/28
Stayed from 69-73 rpm throughout
Conditioning
8:39
Scaled to 85#’s and pull-ups
Shspu and pull-ups UB
Thrusters 8-4
Optional Strength
A. Sub Band pull thru x10
B. 45-50-55
Had to drive to Florida for wedding.
Dropped in to a gym
3rm: 230
2rm: 240
1rm: 255
Not bad for driving 7 hours in a day.
Then did 50 cal for time on bike and got :41… that bike has to be broken.
Or maybe you hit better ?
A. Done.
B. 335×3 all sets. Up 10
C. 225×3, 235×2, 235×1
Primary cond. 7:22
Haven’t posted in awhile but have been following
And..
Our team made it to the Central Regional!
Awesome news Brady!! Will we see you out there on the regionals floor?
Yes sir!! Team CrossFit 913
Congrats!
AM:
Prim Str:
A. No Jumping
B. 230 x 3 all sets (225 last week)
C. 135, 145, 155
Prim Cond:
A. 11:23 @ 135#
PM:
Air Bike Cond:
253 total cals: 68-70 RPM- down from 70-72 last week. legs felt today’s work.
Strength: Front Squats: 105/115/125/135/140 been working with a sling shot too with hips while squatting lighter to engage my hips/glutes more Snatches: Heavy 3 @ 105 Heavy 2 @ 115 Heavy 1 @ 120 Primary conditioning: Did our class wod from yesterday 7 rounds 5 clean and jerks @ 95 1 200 m sprint (all sprints had to be under :50 secs) 11:12 Then to work on my Butterfly C2B, class wod today was; 1 to 10 UB C2B and WB’s Did all UB, C2B fell apart around 7, can get to 5 butterfly C2B then breaks down and finish… Read more »
Good to see you dialling in those activation exercises Abby!
Primary strength
A. Done
B. 135,155,165,175,185,195 (only 3 here)
C. 3@130, tried for 135 and missed third rep
2@135
1@140. Came so close to 145
Strength accessory
Done
Considering up to now 135 has been hit or miss, 2 doubles is sweet!
Great work on those snatches Dave!