Primary Strength Session
A.
Four sets of:
Depth Drops
x 8 reps
(slightly higher box than last week)
B.
Front Squat
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.
Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean from Blocks x 1 rep
(set blocks so that bar starts at mid-thigh)
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80-85% of 1-RM Power Clean
*Sets 5-6 = @ 85-90% of 1-RM Power Clean
D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Overhead Walking Lunges (135/95 lbs)
3 Strict Muscle-Ups
Primary Conditioning Session
For time:
100/75 Calorie Row
50 Strict Handstand Push-Ups
25 Hang Snatches (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.
Strength Accessory Option
A.
Every minute, on the minute, for 6 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85
Then rest two minutes before starting…
Every 2 minutes, until you establish a 1-RM:
Strict Shoulder Press x 1 rep
B.
For max reps:
90 seconds of Ring Dips @ 2011
(adhere to the tempo – pause 1 second at the top!)
90 seconds of Push-Ups
90 seconds of Strict Pull-Ups
Rest 90 seconds
60 seconds of Ring Dips @ 2011
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds
30 seconds of Ring Dips @ 2011
30 seconds of Push-Ups
30 seconds of Strict Pull-Ups
Rowing Endurance Option
Four sets for times of:
Row 1850 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
Running Endurance Option
Three sets for times of:
Run 1600 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 95% of 1-Mile Pace
Rest 3-4 minutes
Strength A. Done B. I totally screwed this up. Came out hot, hit 315 for a 5RM PR and died. Next set went for 320 for 4 reps and failed at after 2, then had to wait and do 315 again for 4 reps successfully, then went for 320 for 3 success, 2 for 330 fail after 1… basically just ruined the whole idea but came out with a 5 RM PR. C. 210/230/245 << took some time to play around with these because they're so awkward. I would have video'd but phone died by the time I got to… Read more »
B 215/235/250/260/270
C still new to the blocks. Dropped the percentages so 155/165/170
D 5+12
Conditioning 1435
Strength accessory:
A to 130. Tied or
B 16/19/13, 12/15/10, 6/10/6
Taking on French Throwdown qualifiers this week before another competition on Saturday.
3RM STOH – 135kg PB
Grace – 1m50s (14s off my personal best)
No time (or energy) left for anything else.
B. 5@275 (5lb pr) 4@285 (5lb pr) 3@300 (10lb pr) 2@ 310 (10lb pr) 1@335X. Sorry, felt good and had to go for it. ? #muhbad
C. 235/250/265/285x
D. 4+10
Wanted to do the strength accessory but had way too many gym owner duties today. ?
Strength
B. 305,325,340,350,365
C. 245,245,265,275,285,295
No blocks. From mid hang.
D. 5+12. Can push lunges harder.
Conditioning
12:24
Shspu-21,5,5,5,5,5,4
H. snatches-7,6,8,4
A. Depth jumps done, 28″
B. Built to 210#, 5# under
C. Stayed between 125-135, focused on hip extension, finishing pull
Strict Shoulder Press: 116#, 3# PR!
D. 5+ rounds of OHS and SMU
Then one round of the dips/push-ups/pull-ups, :90 seconds. Lower volume is better for me. I also took out the push-ups and did shoulder press and focused on the right muscle-groups and properly extending my right shoulder.
Great to see you being smart and adjusting accordingly. Its clearly working. Congrats on the PR and keep up the good work!
Strength Accessory
A. Based off of 110, up to 120 failed it twice ? so close. Hit 115 though.
Conditioning
17:29
Scaled to 45# dB snatch x 26
Still going!
Yeah, I had drill over the weekend so I had an extra day off. Also. Let me tell you how hard shspu’s are with this 33# weight vest. ?
Unbelievable, I presume this is close to you finishing up for a few months?
Really hoping so. Also hoping it won’t be a few months before I’m back. We shall see.
SAO:
Strict press: %s off of 150, then went 130, 135, 140, 145, 151 – 1lb PR.
SHSPU: 34, 22, 15
Tempo ring dips: 12, 10, 5
Strict pull ups: 16, 11, 7
Tempo ring dips were spicy after this AMs Strict MUs.
Almost didn’t do a second session today because I had to go to a wake after work for 35 year old young man who passed last week from cancer. But left with an attitude of gratitude for life. So went to the gym afterwards and squeezed every last rep and muscle I had out of me.
Thats way to young. Shows you the value of life and how you should make the most of it.
Nice work getting two sessions in today! Great start to the week!
Front squats: 175/195/210/220/235
Pwr cleans: 150/160/165/170
Lunges/mu 6 rounds + 10 lunges
Ran out of time.
Primary Strength: B. Front Squats: 135/145/155/165/175 C. Cleans from blocks: 115/125/135/140 the 90% felt really good today D. Did 5 rounds: kept all 3 strict MU’s UB all rounds Primary Conditioning: 15:39, row done at 5:15, did SHSPU’s in 15/15/5’s, done around the 8:50 mark, then shit hit the fan, my shoulders did not cooperate on the first few hang snatches, finally settled in and did sets of 3, probably in hindsight should of scaled that weight, but it’s usually never an issue at that weight. Good lesson learned going from high volume SHSPU’s to a snatch. Strength Accessory: Strict… Read more »
Great learning today that you can use going forward in similar conditioning pieces. We will break that 100lb. mark for sure, all you need to do is keep working hard and look after your body!
A. Done at 24” B. 225/245/265/285/295 C. 225/225/235/245/255/ miss 265 barely D. 5 rounds+ 10 lunges. Strict mu have felt terrible in the strength sessions so doing 3 UB for 5 rounds fatigued was awesome! Conditioning: 13:36. Took about 5:20 on the row, less than 4:00 on the hspu, and 4:00 on the snatches done in 5’s ending on 6/4. Rowing: 6:51/6:59/7:09/7:11 super tough and started out too hot ? Strength: 95/110/120/125/135/145 155 Reps: Dips- 15/9/4 Push ups-30/17/10 Pull-up-16/10/8 I have more free time in the day so I’ll probably start doing 2 optional pieces of my body’s okay with… Read more »
You put in some good work today Ryan. Solid start to the week!
Conditioning
11:27 – holy arms
A. Front Squats
5 reps at 385
4 reps at 400 (PR)
3 reps at 415 (PR)
2 reps at 430 (PR)
1 rep at 450
B. Power Cleans from blocks at knee (didn’t have any higher ones)
245/275/295
C. Seated box Jumps to 45″ 3×5 all caught above parallel
D. One step box jumps 3×5 at 45″/51″/51″
E. Depth drops to broad jump at 24″ 3×5
F. Strict Press work
EMOM at 115/125/135/145/155/165 then..
E2MOM at 175/185/190/195/200/205/210 (PR)
Hey!!! Are you here again?!?! I’ll be down Wednesday!
“These are not the Droids you are looking for..”
What time? I am a meeting after my class that day.
I can’t get there until 4:15ish
Damn dude!!!! What a great day!! Congrats!
Thanks man! Just trying to focusing on the strength work and hitting the conditioning 2-3 times a week.
PS
A. Done
B. 155/175/195/220(Double PR)/230 soooo easy!
C.
I’m sending USADA…:P
Lol maybe I should do a lifting meet soon??
Nahhhh that would require tapering and I don’t want to get off the gains train
You should do one for fun!
Primary Conditioning:
15:42 RX
Shoulders were done after HSPU . Did 2’s on Snatches. Tried doing more but just couldn’t
S1
Hit the 10 minute amrap. Strict muscle ups weren’t too bad this morning. I got through 4 rounds + 2 mucle ups.
S2
Front Squat
325 x 5
345 x 4
365 x 3
380 x 2
390 x 1
Power Cleans
255 x 2 sets
285 x 3 sets
300 x 2 sets
(Last rep prob wasn’t power)
Conditioning
15:52
Man those Hang Snatches took forever lol
Stayed with 5s on the hspu until the last 15 then had to drop to 3s
Max rep accessory work. That was spicy. Haven’t done this one in a while.
Solid start to the week big stuff!
Big Man Finesse – for life.
Strength
A) Done
B) 265/285/300/320/350
C) 200/210/225
Primary Conditioning: 16:24
Strength Accessory
A) 110/130/140/150/160/170
Primary strength:
A. Done
B. Front squats @105/115/125/135/145
C. Power cleans from mid thigh @110/110/125/125/135/135
D. 4 rounds, Overhead walking lunges @75, did 3 reps of strict mu mod. I have strict mu but in my turn over it’s a chicken wing so I’ve been modding them to break the habit. What would help fix that?
Strength accessory:
A. Strict presses @55/65/70/75/80/85
Today’s 1rm strict press @95
B. Ring dips: 12/7/4
Push ups: 18/10/7
Pull ups: 6/7/4
Post video and tag Travis to see if we can help..
Session 1:
Primary strength
A) done from 28”
B) 255/275/285/300/305 happy to get these numbers today
C) 225/225/240/255/255/270 rep at 90% felt smooth
Strength accessory
A) 100/120/130/140/150/160 then went 165/170/175/180/185 to tie my pr
B) 15/27/15 then 10/18/11 then 7/9/6
Session 2:
Primary conditioning
13:42 row took 4:32 hspu all done in sets of 5 finished at about 11:00 then 12/8/5 for hang snatches.
Fun day today!
A. Done
B. 185, 205, 225 (current PR), 235, 240 happy with progress on both back and front squats. A few months ago 225 was a goal!
C. 155/165/170/175
D. Was a mad house in the gym so no rings available. Did lunges with 95# and bar muscle ups. 5 + 7 lunges
Strength accessory
A. 120
B. 18/19/16
12/10/12
8/10/8
15lb. PR?! Damn!! What a great day of work! Congrats!
Crushing it!