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) of:
Snatch Press from Receiving x 4 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Drop Snatch x 1 rep
B.
Build to today’s heavy…
Hang Snatch + Snatch
Drop after the hang snatch, and perform your snatch from the floor within 5 seconds.
C.
Front Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 4 reps @ 85%
*Set 7 – 5 reps @ 80%
Rest 2 minutes between sets
Primary Conditioning Session
Against a 3-minute running clock:
15/10 Calorie Assault Bike
15/10 Calorie Row
Max Rep Wall Ball Shots (30/20 lbs)
Rest 60 seconds, then repeat for a total of 6 sets.
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.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds
B.
Three sets of:
100-Foot Overhead Yoke Carry (Max Weight)
Rest 2 minutes
C.
Three sets of:
5 Sandbag Clean
Sandbag Carry
Rest 3 minutes
Why 5 reps? Because you shouldn’t be able to do 6 at that weight. You do not need to fully control on top BUT I want to see that bag getting air time so put max power in it.
Immediately followed by…
Sandbag Carry
Use the same sandbag and carry it for max distance.
D.
For max reps:
60 seconds of Air Squats
immediately followed by…
200 Meter Sled Sprint
Assault Bike Conditioning Option
Six sets of:
3 Minutes of Assault Bike
Rest 60 seconds
Gymnastics Accessory Option
Three sets of:
L-Sit Hold x Max Time
Rest as needed
2 Legless Rope Climbs
Rest as needed
15 Ring Push Ups + 30 Second Ring Front Leaning Rest
Rest as needed
Morning session
Primary conditioning
WB: 23-19-22-20-20-20
Evening session
Worked on my snatch technique with a weightlifting coach.
Sp- 40-45-50kg
Drop snatch- 50-55-60kg
H Sn + Snatch up to 63kg for today.
Working on pulling that bar back! I’ll post a video Monday. Today felt good and I was making contact until 65kg..?
Front squats- up to 235 for 85% then 220/210 for reps
Conditioning:
Wallballs 20#: 35/30/27/23/21/20
Lol!! Steady decrease in reps! The ROW was hurting me! I think need to make those row sessions a priority.
Gymnastics accessory
L sits – :22/:20/ :18 sec ?
Legless and ring pushups ✔️✔️
Great to see progress on your snatches! Now to keep that consistency when the weight gets heavier.
Strength session
A.SP-45/55/66
DS- 95/135/155
B. Hang+snatch
Up to 225lbs
Missed 235 hang but made the snatch for a snatch PR.
C. Done off of 365lbs.
Yeah Davin! Congrats on the PR!!
Primary strength session A. 45/65/85/105 B. 105/135/135/155 C. Build up to 195 lb (76% pretty good form). Stopped to keep the quality. Tino what would be the minimum percentage that still gives me the strength stimulus? I want to prioritize quality now, but I don’t know if I’m too light for a strength session. D. 225/245/260/275/290/275/260 kept the higher percentage, but it felt heavy today. Strength accessory option Im going to do it tomorrow. I couldn’t have a good night sleep yesterday, so decided to take it easy. Primary conditioning session 152 wall balls. 42/25/20/22/21/22 Lesson of the day: I… Read more »
Got to trust your fitness!!
Load as heavy as you can without form breaking down. That should be sufficient for adaptation.
Primary conditioning
Used Assault Runner for 15 Cals instead of Bike then rowed for 15.
26/22/21/23/23/23
Busy with school?
Bruh… I still train each day but focus on the important stuff I need. I have about an hour or so each day. Besides that it’s school or studying for school.
Haha Sounds like you’re pretty busy! Nice job still getting your training in.
Always have too man.
A. 95/95/105
145
B. HANG – 135
POWER – 155
C. 215
D. 15-15-17
15-15-14
15-15-12
15-15-12
15-15-8
Welcome to the community Taylor!
Strength
A) 45/45/45
95/115/135
B) Built to 205. Shoulder felt off today.
C) 235/250/270/290/305/290/270
SAO
A) @135 39/38
Only one session this afternoon. Spent the night at the ER with the little one so no sleep. All good tho ????
I hope everything is okay! ?
Thank you! She is doing just fine! It was a “BRUE” but all is well now
Glad everything is ok buddy ??
Thanks Tino!
A)#55/75/85 SN Press from receiving
#85/95/105 drop SN
B) worked up to #145 hang + full SN
C)#150/160/175/185/195/185/175 front squats
Primary conditioning
WB 30/30/28/28/29/27
Primary Strength Session
A. 125# / 135,155,175#
B. Up to 205#. Hang Snatch at 215#
C. 270# / 290# / 310# / 325# / 345# / 325# / 310#
Strength Accessory Option
B. 185# with swing straps
C. 150#
A. 95/115/125
135/155/165
B Hit 225 – Energy zapped. Weird.
Had a shake
C. Done Off 400.
Primary conditioning
41-27-25-22-22-24 – 161
Intra workout shakes are a pretty good idea. We recommend them for longer sessions and during those hot summer months.
Dextrose, BCAA’s and creatine?
Primary strength
A) 65/75/85 these felt good today
B) 115/135/155
C) worked to 215 got under 225 for a second but got spit out
D) 220/235/250/270/285/270/250 these felt heavy today
Strength accessory
A) 25/29 110lbs
B) single arm oh db carries with 90lbs
C) done with 150lb bag about 150 feet each time
D) 43 airsquats sled sprint done with 45 on the sled took about 1:30 to do. That was nasty
Fun day today!
??? ?
A. 85/90/95
135×3
B. 195
C. 215/230/245/260/275/265/255 ouch
Conditioning:
22/17/17/16/15/16. Ouch ouch ouch
Assault Conditioning:
252 cal. Just under 45 cal per 3 min which I’m really happy with. Definately wouldn’t be able to hold the paces I gave a few weeks ago
All the bike work is paying off!!
Conditioning: 131 total: 25, 24, 23, 21, 18, 20
Considering I’ve been in trial all week (I won!) and 20lb Wall Balls to 10ft are always a slight challenge for 5ft me – I actually thought it went pretty well. Opened up with a big UB set each time and was really consistent.
Happy to be back on a normal schedule!
Stud inside and outside of the gym!
– not a lot of time this morning :
Front Squat everything ok
Accessory work after
– afternoon condo : total of 169. Best was 34 and worst was 25.
Enjoyed this wod but legs are died ahah !
Got a lot done with limited time! Nice work!
You think? I do not know what is a real good score here…
170 is solid but I was complementing you more on how much you got through with limited time at the gym
Ahahah ok !!
A. 45/65/75
95/115/135
B. Up to 185
C. 4×238/3x256x2x272/2×295/315/4×289/272×4.5 kinda pissed about losing the last one
Primary-26/25/21/22/20/22=136 reps
4.5…looks like you did thejard work!
Openers and activation done
A. 30-40-50kg
60-70-80kg
B. Up to 100kg happy with that
C. Done of 150kg
Condo
32-28-26-25-25-23 = 149 total
Enjoyed this one nice and simple
Bike around 35 sec
Row finished arounda1:30
Pm session
Gymnastic option
37-20-29 of kettlebells (got cramp on the second L-sit)
Hope we don’t have to any squats tomorrow….
Hydrate and dial on your nutrition and you will be good to squat tomorrow 🙂
AM Strength:
Snatch Press x4: 65, 75, 85
Drop Snatch: 95, 105, 115
Hang Snatch + Snatch: Up to 165lbs. Felt a little sluggish today so when mechanics started to slip. I stopped rather than push it today given the week I’ve had.
Front Squats by %s: 4 @ 205, 3@220, 2@235, 2@250, 1@260, 4@250, 5@235
Strength Accessory Work: Landmine Rotations + Side Planks.
Conditioning over Lunch.
Maybe all of yesterdays craziness caught up with you?! Only hit the conditioning if you feel good
Strength :
1) 30/35/40
2) 50/60/70
3) UP to 85 the Snatch at 90 was so close I did the hang twice.
4) 4×101,5/3×109/2×116/2×123/1×130,5/4×123/5×116
Strength accessory :
1) 35/31 at 50
3) around 100m at 150 lbs.
A) 45/95
B) Up to 215 – took a few stabs at 225 but kept missing out front
C) 245/255/275/295/315/295/275
SAO
A) 40/41 at 115
B) 265×2/275
C) 300′ each round with 190# bag
D) 50 air squats, 35# plate on sled
Video of todays misses?
Unfortunately not – I’ll try to remember to video in the future
How far for the SB carrry following the small cleans
Max Distance without stopping, dropping or pausing.