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 16 minutes (8 sets):
Power Snatch from mid blocks x 2 reps
(barbell should start at mid-patella)
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
*Sets 7-8 = @ 80% of 1-RM Power Snatch
B.
Against a 2-minute running clock…
30/20 Calorie Assault Bike
Max Reps of Ground to Overhead
(reps must be at least touch and go triples)
Rest 2 minutes, and repeat for a total of 4 sets.
Loading per set:
*Set 1 – 205/145 lbs
*Set 2 – 185/135 lbs
*Set 3 – 155/115 lbs
*Set 4 – 135/95 lbs
C.
Three sets for max reps of:
20 seconds of Alternating Jumping Lunges with 20/15 kg Barbell (Back Racked)
Rest 20 seconds
20 seconds of Jumping Lunges (unloaded)
Rest 60 seconds
Primary Conditioning Session
Three rounds for time of:
25 Pull-Ups
5 Hang Squat Cleans (225/155 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
Four sets for times of:
50-Foot Sled Push (Heavy!!)
10 Paralette Handstand Push-Ups to 4-6″ Deficit
100-Foot Handstand Walk
50-Foot Sled Push (Heavy!!)
Rest 3 minutes
*If you do not have access to a sled perform 15/10 Calorie Assault Bike Sprint.
Mixed-Modal Conditioning Option
Five sets for times of:
20/15 Calorie Assault Bike
1000 Meter Bike Erg or 500 Meter Row
20/15 Calorie Ski-Erg or 20 Burpees
Rest 3 minutes
Strict Gymnastics Skills Option
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 = 50-Foot Handstand Walk
Station 2 = 2 Legless Rope Climbs*
Station 3 = 15 Strict Toes to Bar
*To make this more challenging, climb the rope and then lower yourself controlled. Then without touching the ground, climb back up the rope.
AM.
1 Mile Run warm up. 7 x 800m run @3:20 Jog 4min between.
PM.
A) 175/185/205
B) 4ub – 6 (3-3) – 6 (3-3) – 4ub (30 cal bike each round. rx weights.) Last Bike. Quads cramped on me. Last 10 cals each round were a dig
C) 3 Rounds 50 foot sled. 100′ hswalk. 6 inch Deficit paralette hspu. Had to start class. fun work though
Nice work Nicholas! All the gymnastic work today!
thanks dude! can never get too much gymnastic practice in! enjoyed the hswalk with the paralette hspu don’t get to hit those too often
A. 1-3 63kg
4-6 68kg
7-8 72kg
B. 3-3-3-3 i hate AB
C Done
PCS 10:09 at 100kg
I’ve been doing what I can, but not posting. 🙂 I’m back.
Strength
A. 95-100-105
Strength Accessory
5:49-4:49-8:11-7:36
(I did 10 strict hspu at 6” and sled at 90#)
That third set was some intense shoulder fatigue during the hsw. Also. Drinking a Bang prior to this was dumb.
Welcome back!! This post made me happy!
How’s mommy?!
? I’m good. It’s gonna be a slower comeback than I would have liked, but life is happening. Ha
New goal, American Open 2019 orrr 2020. I’ll be good with either. Focusing on strength and some olift technique until I can go heavy.
A- 115/125/135
B- 7/7/9/10
C- done
Cond- 5:35
Mixed modal altered with air runner
Great having you in town. I hope things went well and we will be seeing you soon!
Did you make it to Coronado?
I hope so too! Thanks for having me.
Coronado was excellent ?
Yes! It was great. So happy to spend time with you all. I’ve got my everything crossed ????
Primary Strength Session
A. 1-3 – 160# / 4-6 – 170# / 7-8 – 180#
B. 20 cals. 6/8/7/8
C. 16/16, 16/16, 16/16
Primary Conditioning Option
8:34
Strength Accessory Option
345# sled
Just strict HSPU @ 2021
50’ handstand walks
A. snatches 105/115/120# felt pretty good **new power snatch PR in RI, 150#
B. AB 145 x 6 CJ
135 x 5 CJ
115 x 6 CJ
95 x 7 power snatch
C. lunges: 19/21 16/17 17/16
WOD. (subbed 30 pushups for pullups), my shoulders/traps are just trashed. Had a massage last night 10:47 LOL… found some strength in round 2&3 for touch a go cleans.
Might take that rest day tomorrow 🙂
Your “trashed” shoulder didn’t seem to mind power snatching! Awesome work on the PR!!!
Primary strength
A) 155/165/175 off of 220 these felt good and fast today
B) 5/6/7/8 reps this took my soul today that got gnarly. Bike done in just over a minute each time
C) 14 each time with the barbell and then 20 without
Strength accessory
A) sled had a lot of weight on it handstand push ups at 5ish deficit
Fun day today!
“Sled had a lot of weight on it” ?? I like it!
S1
5 sets
1000m Bike Erg
500m Row
20 burpees
Rest 3 min
4:35
4:36
4:33
4:34
4:33
3 rounds of
50’ HS Walk + 15 Strict Toes to Bar
S2
Power Snatch off blocks
1-3 @ 185
4-6 @ 200
7-8 @ 215
Easy money today
Assault Bike + Ground to Overhead
205 lbs – 3 reps (9 total reps)
185 lbs – 3 reps (9 total reps)
155 lbs – 3 reps (9 total reps)
135 lbs – 3 reps (9 total reps)
Conditioning
4:08
Damn you! 4 secs….
This has to be my first victory ! I will save the date lol
Every second counts
Strength
A) 150/165/175
B) 3/4/5/3 died on that last set on the bike
C) 29/27/30. Jumped high instead of fast ??♂️
SAO
Sled @ 225, DSHPU @ 6” but no paralette, Scaled to 50ft HSW
3:40/3:25/3:07/3:02
Awesome one to work HSW under fatigue since that’s clearly a weakness but they deff got better each round. Last two rounds were two sets of 25ft each so that was a win
Great to see that you learned a lot in those hs walks. Great day!
A)#100/100/100/105/105/105/115/115 PWR SN
B)3/5/6/6 all unbroken. Went slowe on the first bike and picked up the pace after that
Primary conditioning
5:18 that got grippy
**did Wednesday workout yesterday. First day back after like 10 days off in Mexico for my wedding and honeymoon. Food and drinks caught up to me.
Congrats on getting married ! I’m coming up on my 1 year and what a great feeling. I hope it was an awesome time
Thank you! Happy early Anniversary to you!
Congrats Abby!! Welcome back!
A. Built to a 1 rep as i didn’t get to that last week and got to 205# B. 4 (3 then 1), 3, 4, 3. Made this all about the bike as I am worse at that. Did 30 cal for 2 rounds, then 25 the last two. And clean and jerks the whole time and wow did they feel terrible!! C. 13/18/17 with BB, 20/19/20 without BB. Ouch. Conditioning: 6:13. 25/15,10/15,10 for pull ups. 5/4,1/5 for hang cleans, definatley a baby in the middle set haha. Strength: 4:34/4:46/5:22/5:48. Used 195# for one 50ft push then changed to 173#… Read more »
Lots of good work today Ryan. Great to see you back feeling good and able to hit it hard!
A. Done 175-185-200 couple of misses, haven’t snatched from blocks in a minute…
B. Done Rx…..DEATH
1- :59
2- :54
3- :1:01
4- :54
C. Done 16/16/16 -18/18/18
Metcon:
Rx 4:15 UB
Strength Accessory
Did 3 rounds Rx, was feeling toasted….
“Today was a good day” -Ice cube
What are times for on B ? It was reps wasn’t it
1:01…imagine going over a minute ?
?great work dude! Seems like things are back on track!
Morning session Mixed-modal conditioning Did AB, Row and Ski 4:36/4:47/4:59/4:59/5:15 Evening session Primary strength A. Done @43/45/48kg B. Skipped C. Done, did not count the reps. Just made sure I kept moving for 20 sec every time. Strength Accessory Added 60kg to the sled Paralette HSPU at +/- 12cm deficit (+/- 4,7”) Scaled HS walk to 15m (50 foot) 4:24/3:38/3:56/3:56 This was a good practice for my hs walk inder fatigue. Felt like it went better every round because I got used to keeping my core thight while breathing heavily. Nice workout! Primary conditioning Was not sure on what weigth… Read more »
Great day of work! Looks like you adjusted well for the workout. Goal was around 6-8 minutes and you got that!
AM Session 1. Warm Up done Curls, extensions, first set 20# too heavy), second set 15# TYI raises 5# A. I love the blocks. 136-145-156# (very easy, very light) B. Scaled as follows; Every 2 minutes, Assault Bike 1 min AMRAP (Cal) (17-17-18-20) G20 1 min AMRAP scaled to 135-125-115-105# (9-10-10-12). I did 3 sets of TNG C&J, 1 set of TNG Power Snatch. rest 2 min C. Alternating BB Lunge Jumps: 13-18-19, Alternating Lunge Jumps: 20-18-20 QUADS BURNING D. 10:00 Pull ups; 15-10 each round Hang Cleans; singles each set. Round 3; 2 fails. I certainly could’ve done this… Read more »
Great day of work Bryan! You adjusted well but I think you could have went in with the mindset to hit 20 calories sub 60 seconds 🙂
On the Primary Conditioning I wanted the load to be heavy and challenging but closer to the 8 minute mark. You weren’t far off!
I forced myself to do 20 cals on the 4th set, but I would have gone to a very dark place if I held that pace for all sets! I’ll go there next time, I feel like I am getting better at the bike!
Session1:
A: done 60/64/68kg
B: 80kg 5 reps – 70kg 4 reps – 60kg 6 reps – 50kg 5 reps
C: 21/17 10/9 13/10
Session 2:
-Strength option without the handstand walk
-Strict gymnastic skill option
PCS: 09:55 with 80 kg
Pull ups Round 1: 15/5/5
Round 2: 6/4/5/5/5
Round 3: 10/5/5/3/2
Power Snatches of 165lbs: 115×3, 125×3, 135×2
Strict Gymnastics Skills Done
AB/G2OH:
145: 6 (2×3 T&G) AB done at 1:31
135: 6 (2×3 T&G) AB done at 1:33
115: 6 (6 UB T&G) AB done at 1:34
95: 4 (4 UB T&G) AB done at 1:46 – little drop off on the AB but I felt really strong hitting the barbell to go T&B as fast as possible with the time I had.
Jumping Lunges Done: 18/16, 20/14, 20/15 – my legs were pretty cashed post AB/G2OH.
Boot gains!!
A. Worked from the hang instead. There weren’t enough blocks. Just worked on my pull under the bar. No specific percentages
B. Scaled to 25 cals
1. 4 (3+1)
2. 4 (3+1)
3. 7 (UB)
4. 5 (UB) died on the bike.
C. Will do later. Despite not liking all other heavy Oly pulls, I really like hang squat cleans.
You’ll learn to love them I promise 🙂
Got back on track on sleep the past two nights !
strength programming done
PRd my power clean !
M-M conditioning
done solid
going to do accessory stuff later for gymnastics and shoulder work
Amazing what a little sleep does! Great work on the Power Clean PR Alex!!
Thanks Tino !
Strength :
1) did hang power Snatch : 63/67,5/72
2) 3/4/4/5 Snatch on last set bike took me around 1’30
3) 20 with barbell and 21 without
Strength accessory :
Sub paralette by strict hspu this IS my first time I used a sled (homemade) 85kg on it. I didn’t time.
3×15 strict ttb.
I need to see a pic of this homemade sled!
A. 135×3/145×3/155×2
B. 4/4.5/5/4
Ran out of gas on the last set, bike took me 1:40 that round
C. Done
Primary condo-12:45 getting more comfortable at heavier weights
Good to see you moving the 225lb barbell well!
The bike is brutal isn’t it!? It’s one of my weaknesses. I can barely even do 20 cal in 1 minute… so I scaled back. I was able to get more G2O that way! How did you break up your Primary Conditioning?
30 calories is a game changer, I was nervous about not getting any reps on the G2O. On primary I went unbroken, and 16/9 for the pull-ups. On the hang cleans I stuck with doubles or quick singles. Trying to get more comfortable with 225+ in a workout.