If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them.
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 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch from Mid-Thigh x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent
C.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 2 reps @ 32X1
All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%.
D.
Three sets of:
Sumo Stiff Leg Deadlift x 8 reps @ 2011
Rest as needed
Glute Ham Raises x 8 reps @ 3011
Rest as needed
Primary Conditioning Session
Three rounds for time of:
30/20 Calorie Assault Bike
20 Dumbbell Box Step-Overs (70/50 lb DBs to 24″/20″ Box)
10 Bar Muscle-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.
Every minute, on the minute, for 7 minutes:
5 Supinated-Grip Bent-Over Barbell Rows*
10 second Max Effort Assault Bike Sprint
Rows: Need to go heavy, if you can do 5 reps throughout the workout without struggling, the weight was too low.
When the running clock reaches 15:00…
B.
Three sets of:
Sandbag Squat x Max Reps
(perform with a weight that allows for around 20 reps to total muscle failure)
Immediately followed by. . .
Sled Push x 100 meters
(we are shooting for 100 meters, but go hard and fast until you reach muscle failure – but your mind will probably quit first)
Rest as needed
C.
Three sets of:
Harnessed Bear Crawl x 100-Foot
Rest 2 minutes
THIS SHOULD BE HEAVY, think of this as a strength session not conditioning.
D.
400 Meter Sandbag Carry
Assault Bike Conditioning Option
Eight sets of:
60 Seconds of Assault Bike @ 75%
Rest 60 Seconds
30 Seconds of Assault Bike @ 80-85%
Rest 60 Seconds
Running Endurance Option
Three sets of:
Run 600 Meters @ 85% of 1-mile PR Pace
Run 200 Meters @ 100% of 1-mile PR Pace
Run 400 Meters @ 85% of 1-mile PR Pace
Rest 4-5 minutes
A. 55/75/80
Ms 55/75/85
SPP+OHS 95/115/135
HHS 85/105/120
HS 120/130/140
Lift off +s 145/150 my shoulder is pretty upset
Dead: 175
Tempo FS 145/165/175/185/195/200
All I had time for.
Question about straps when only lifting…beneficial? Not? ??♀️
AM session: Strength Accessory
a @ 105
b. 22/20/20 @ 100#
c. and d. done.
AB Conditioning done. 165 total cals
PM Session
a. 35/45/55, 85/95/105, to 115
b. 125/135/135, 145/150/155, 160/170/180, 205
c. 215
d. Done @ 135
Primary conditioning
16:30
Openers done. A. 95 lb press 95 lb muscle snatch 115 lb push press + ohs B. 115/135/155 high hang snatch 175/185/185 mid thigh hang snatch 185/205/205 snatch lift off + snatch 225 stop halting snatch deadlift C. 195/245/255/260/260/260 (goal achieved) D. Done at 135 lb Strength accessory option A. 5/5/4/4/3/3/3 reps @185 lb 48 Cal on assault bike B. 23/17/20 reps @24 kg (double kettlebell front rack) 87/69/60 m empty sled C. Done at 190 lb D. 11:38 double kettlebell front rack carry @24 kg. *Thanks Tino for the suggestion! This was challenging for me! Primary conditioning session 19:19… Read more »
A) SN press from Rec #35/55/75
Muscle Snatch #85/95/105
Snatch PP+OHS #105/105/105
B) High Hang Snatch #115/115/115
Hang SN from mid thigh #125/135/145
SN LO + SN #145/145/145
4 stop SN DL #145/155/165
C) Tempo FS #125/145/165/175/185/190
D) Sumo DL #175/175/175+ GHR done
Primary strength:
A. Snatch press from rec @35/45/55
Muscle snatches @55/65/75
Snatch push press +ohs @85/95/105
B. High hang snatches @85
Hang from mid thigh @90
2SLO +snatch @95
4 stop half snatch dead @125
C. Tempo front squats @85/95/105/110/115/120
D. Sumo stiff deads @65
Ghrs done
Strength accessory:
A. Sup grip bent over rows and 10s ass biking done
B. Sandbag squats @50, 21 reps each round
Sled pushes done
C. Harnessed bear crawls @170
D. 400m sandbag carry @80
Looks like a great day of work. Nice job Ashlee!
AM
Group Class
ROMWOD
PM
Primary strength:
A. Zotts press 55-65-75
Muscle snatch 55-65-75
Snatch push press+OHS 85-105-115
B. High Hang 85-95-105
Hang Snatch 110-115-115 (had a hard time with 115 today, was catching in front of me)
Snatch lifts + Snatch 115-125-130
Halting snatch DL 130-130
C. 130-140-150-160-160-160
D. Done
Primary Conditioning:
22:47
Scaled the DB step overs to 35# (those are no joke!!)
Had to do singles on Bar MU, but got them all done! 🙂
That booty burn on the stopovers! It may sting a little today.
Keep working on keeping the bar close and staying back on your snatches. Post some video to see if we can help. Keep up the good work!
High Hang Snatch: 85/95/105 Mid-Thigh Hang Snatch: 105/110/115 Snatch lift off + snatch: 105×2/110 Snatch Halting DL’s: 115/125 Front squats: 100 up to 140 Stiff Leg Sumo DL: 135 Glute Ham raises: done Sandbag squats: 20/20/20 and a short sled push about 50 feet in our gym, high humidity and rain today so sled stuck like crazy so it was way more work than the 50 feet it actually moved lol Did our Class WOD: 7 Ring MU 100 DU 50 alt DB Snatch @ 50lbs 100 DU 7 Ring MU 8:22 Did sets of 10 of the box step… Read more »
Nice work Abby! Way to start the week strong!
Snatch Doubles up to 245#
FS – 330#
Primary: 18:30 w/ 50# DBs. Pretty lethargic. Wanted to quit after the first round. I lost intensity a good amount but I didn’t quit.
AB Conditioning: 247 Cal. Ouch FML
I would have came over there and hit you with a stick if you quit 🙂
Make sure your nutrition is dialed in dude.
Such a rough day today, no motivation to train. Will get back on track tomorrow!
I tried getting going with the runs
Used the air runner
5:58/5:56/5:50… I need to test out a Mile on this, going based on feel but my times were pretty well paced with last weeks
Front squats- 135 (up 10#)/175(up 10#)/195x1rep (up 10#)/185# x 2 sets (same as last week)
Tomorrow will be a better day! I know it
Love the positive mindset! Hope you had a restful nights sleep ad are ready to hit today hard!
I’m ready!
Primary Strength:
A. All the snatch work but kept light and moved fast because of time.
Second sesh:
Front Squats at tempo, 165 x 4 sets and 170# for last two sets.
Accessory Strength:
A. Used 125# for rows…assault bike was fine Didn’t get over 100 RPM #goals
B. Only had time for two sets of sandbag squats and 100m sprint. This was fun! Used 100# bag and 15 squats.
My hamstrings are still lit from Friday!
Nice work! Keep pushing that bike. 100rpm will come soon!
A Running: 5:29/5:40/5:38 total times
B EMOMx 7 min bb row (55kg) cal bike
3 x harness crawl 35# plate should have gone heavier but im learning!
400m sb carry
C. Snatch EMOM:
35/55/75
75/85/95
95/105/115
125/130/135
135/145/150
SN DL-170
Front squats
155-175-185-195-205-215 missed the last rep, then re-did it
D.
SSDL 155# (again, learning- ill go heavier next time
GHR
Primary Conditioning
19:34 RX the bike was actually harder than the step overs :-/
HAPPY MONDAY!!! Hope everyone has a great week of training!!
A very happy and productive Monday! Don’t be scared to load that sled now 🙂
Afternoon
Primary conditioning
21:11 rx, mu unbroken
Strength
A) failed at 155# set 5
B) 150# dball 17,18,20
Sled 300ish pounds all 100m, slow but didn’t stop
C) 600# slow w/ extra rest
D) 100# lots of drops but finished 400m
Afternoon Sesh:
Assault Bike Conditioning: 34/32/34/34/34/34/34/35=271 total calories
Then did last weeks SHSPU 10 minute EMOM: 8/8/8/8/7/6/6/6/5/5 (67 total) Going to hit this 2-3 per week until i can hit 8 each set then add deficit.
Stay on top of that strict gymnastics work. i think it will be really good for you.
PM:
Squats and Sled Pushes
25-21-19
91m-91m-91m (did 300ft)
???
Harnessed Sled Push: 90lbs + my 180lbs friend. On rubber floor.
Sandbag Carry Done for completion. I was spent and did this in the rain. Not UB but better.
All the strongman work! Carrying sandbags that are bigger than you sure is fun 🙂
S1
Strength
A) 45/45/45
75/95/115
135/145/155
B) 155/155/155
175/175/175
185/185/185
225/225
C) 225/245/265/275/285/295
D) 225/225/225
S2
SAO
A) 155 / 67 cals
B) Squats @ 100# 37/40/33
Sled @ 135# + Sled
C) 135# + Sled
D) 100# ; 2 sets
S1 Did the bike option with the Bike Erg instead since we have assault bike later today too Hit strict JT with the class 12:36. Eh tough workout for me. I should do this weekly to get my press volume up. S2 Snatch work done Hi Hang @ 205/225/235 Mid Thigh @ 225/235/245 2 Lift off + Snatch 235/250/260 Front Squat x 2 245 295 315 325 335 345 Conditioning 16:21 Muscle Ups unbroken. I’m on a streak right now with these unbroken sets of 10 and muscle ups being the easy part of the workout. I don’t even know… Read more »
Haha love the competition! Great day of work dude!!
Haha! Good work man!! Had to go back and look today.
A. 65/85/95
135×2 145×1
135/145/155
B. 165/175/185
185/195/ miss 205
185/195/205
215/225
C. 195/205/205/215/215/215. Should’ve gone heavier felt really good!
D. 135/155/175
Conditioning:
25:36. Wow the step overs. 5’s with lots of rest b/w sets. And 6/4 6/4, then 2/3/3/2 for mu as my grips got soaked in sweat. Fun times though!
Those step overs are nasty! You just have to keep the mindset of trying to stay moving. Fell the burn!
Cond. Rx with 70lbs dB. 17:29. Happy with that. Did all ste overs in sets of 5.
A. 55,65,80
B. 115,135,145
C. 145,165,180
D. 165,170,175
E. 175,185, 190
F. 195 x, 195 x, 185,185,190
Sn dl 225,245
Fs 250,255,260,265,265,265
Sumo, Glute ham 245,265,265 done
Solid start to the week Chris!
Session 1
AB conditioning:
58-60rpm/67-69rpm
Tot. cal.: 158
Felt good!
Played with some Atlas stones. Lifted up to 65kg, but could not get 80kg from the ground.
Session 2
Primary strength
Warm up: done
A. Press from receiving @25kg
Muscle snatch @30kg
PP+OHSQ @35kg
B. High hang @40kg
Hang @45kg
Lift-off+snatch @50kg
Halting DL @60kg
C. 57/62/68/73/73/73kg
D. Done
DL @70kg
Primary conditioning
Did row instead of AB because AB was taken.
30:15 RX
This was heavy ?
Good to see you playing with some odd objects!
Session 1: Primary strength A) 45/65/75 95/115/135 muscle snatch 135/155/185 push press + ohs B) 135/145/155 high hang these felt fast today 165/185/195 hang snatch 195/205/215 235/245 snatch dL C) 195/215/235/255/260/260 all sets heavier than last week D) 225/255/275 ghr done Session 2: Strength accessory A) 165 this was way worse than I thought it would be B) 22/18/22 on squats sled with no weight on it. This burned like I thought it would haha C) 12/13/13 45s on the sled pulled on turf D) done stopped 4 times but no more than 30-40 seconds of rest between stops That… Read more »
Strongman work is my favorite and for sure the hardest part of the week. TYQ!
It’s good stuff!