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.
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
B.
Take 15 minutes to build to today’s 1-RM Power Snatch
Followed by…
Four sets of:
Snatch x 1 rep @ 75-85%
Rest as needed
C.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 86-88% of 1-RM
Hold the receiving position of each repetition for 2 seconds before standing. Your goal is perfect balance and stability in this position. If you take a step forward or have to adjust your feet, count the repetition as a missed attempt. Please note number of successful repetitions out of the 10 – e.g., “9/10 (stepped forward on 7th attempt, otherwise made all perfectly).”
D.
Build to today’s 1-RM Dead-Stop Front Squat
Followed by…
Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes
Primary Conditioning Session
Complete as many rounds and reps as possible in 12 minutes of:
100 Wall Ball Shots (20/14 lbs to 10′ Target)
50 Calorie Row or Ski-Erg
25 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.
Three sets of:
Barbell Upright Row x 10 reps
Rest 30 seconds
Pallof Side Step
x 5 reps
Rest 60 seconds
B.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 60 seconds
Assault Bike Conditioning Option
Six sets for times of:
40/30 Calorie Assault Bike
Rest 30 seconds
20/15 Calorie Assault Bike
Rest 60 seconds
Started with AB Conditioning.
3:11/3:19/3:27/3:23/3:26/3:23
(Going off a bit of memory as my times on the whiteboard got smudged)
A) done
B) Up to 225 Power snatch, then 205-215-225-235 Full
C) Emom @ 235×2, 240×3, 245×2, 250×2, 255×1
D) 305 Pause Squat. Didn’t have access to safety bars today. Then 3×3@305
Primary Conditioning
1+36
*4×25 wallballs, 1050cal/hr average, 5×5 on Bar MU. Really happy with bar Mu as big sets like that usually crush me. Then 10-10-16 on wallballs. Also wallballs are not my jam.*
B. Up to 125 then 105
C. Got about 4 minutes in, then had to stop. Baby.
Assault bike conditioning
Scaled to 25&10
25/15
2:45-1:30
25/10
2:30-:45
2:40- :46
3:00-:48
2:45-:39
3:10-:41
Damn kids getting in the way of training! 🙂
How is it with two now? I’ll be needing pointers soon 🙂
Haha I saw that. Congrats! They’re the best little training distractions ever. I have no advice for little boys…but if it’s a girl…I have all the tricks. Ha!
Primary Strength
1. Bi’s/Tri’s/Rear delts done
A. Snatch tech done (finally memorized it)
B. 195#. Questionable P.Snatch at 200# (to parallel) 4 Full Snatches at 185-195-205-205#
C. 205# No misses, score 8/10 (2 steps back on rep 2, one small step forward on rep 7)
D. Dead stop 1RM 260#, then 3×3 @ 260# but I failed my last rep 🙁
Primary Conditioning
1rd + 20 reps
WB 20-20-20-12-8-7-9-4
BMU 5-5-5-5
Focus on the intention of the power snatch rather than getting your measuring tape out to find out if it was above or below parallel 🙂
What is the intention?
to Work the range above a full squat snatch
Primary Strength Session
A. Done
B. PS – 215# / S – 175,175,185,195#
C. 205# (10/10)
D. 345#
Primary Conditioning Option
166
Strength Accessory Option
A. Done with 75# EZ bar
B. Done
a. done
b. up to 140 for today
– sets at 140
c. EMOM x 10 at 140 as well! Really happy with this! 10/10 but a few step forwards
D. 21 BMU, the row got me! def picking up that extra row conditioning
( stuck around 8-900 cal pace :-/ ouch!)
Bike cond
. 3 rounds (sharing 1 bike with partner)
then 2 rounds on rower
2ish min/1min +
Love the consistency of your snatches today! ??
meee too! thanks so much Tino! Ill post few vidoes later. I caught some of the step forward ones
A) done
B) #142 PWR SN/ 4×1 #125/130/135/140 SN
C)#140 miss 2/4/5 stepping forward 1/3/6/7/8/9/10 hit
D)#190 dead stop FS 3×3 #190 FS
Primary conditioning
17 MU (ski erg took like 4 min holy wall ball shoulders)
AB conditioning done
Any video of today’s snatches? Let’s see what’s going on and if we can help!
?♀️ No video of the full snatches but I did get one of my powers ha. I “hump and bump” sending it out. (Hinging at the hip). I’ll take some videos next time. There is a good chance I have and older video of it. It’s always the same thing wrong, I just can’t seem to fix it.
Let’s see some video on Friday and go from there. Onward!
S1 Assault Bike work 40 cals were all sub 2 minutes 20 cals were :40-:50 Some accessory S2 Power Snatch 265 Doing this annoying hop back lately and it’s making me miss in front which is pissing me off 4 x 1 Snatch @ 235 EMOM 10 Snatch x 1 @ 250 Missed 2 but went back to back on the 10th minute Skipped Squats. Conditioning 1 + 80 I’m still really feeling Friday and Saturdays training sessions. Sore through my shoulders and triceps. Muscle ups felt way harder than they have been feeling. I was hoping to go bigger… Read more »
Saturday seemed to light people up, shows what a little intensity does!
That’s exactly it ! Intensity gets you everytime.
3 RFT on Saturday would’ve been easier
Openers done
Rear Delt Done
A. Done
B. 235#
C. Did these as a Power Snatch wasnt sure 215#
EMOM Snatch @ 220#
D.300# had more but still watching the hip flexor
3×3 @ 295#
Metcon:
1+90 wall balls Rx…. mentally quit late into the wallballs should have made it to the ski erg!
Strength Accessory
Done
So close to completing the 100 wallballs!
They were mean to be full snatches but I’ll forgive you 🙂
Primary Strength
A. Done
B. 102.5 PB ?
87.5 x2 / 92.5 / 100
C. 100kg 6/10
2 x bar path was away
2 x tippy toes in the receiving dumped forward
D. 135
Congrats on the PR! It’s going to be a good week of work! ?
A. done and done
B. 205#
185/190/195/200
C. 205 x 10. I walked forward on 2 of my early sets but nailed the rest.
D. 245
245×3
Conditioning:
1 round + 6 Wall Balls. 50/20/20/10 on wall ball. Used Ski-Erg. 3s,4s,5s. On Bar MU
Assault Conditioning:
1:19/:39
1:10/:34
1:01/:35
1:09/:33
1:10/:32
1:06/:25
Scaled the bike to 20/10 calories to keep intensity, and it was enough!
Nice work Ryan! Good start to the week!
Primary strength
A) done
B) got 225 for a 5lb pr!
Then 175/185/195/200
C) done at 200 86% no misses felt good today way better than last week
D) worked up to 290 which was a 10lb pr for dead stop and then 3×3 done at 290 last set was really hard!
Strength accessory
A) 85/95/95 upright rows
B) done with 20lb ball, those planks get hard fast!
Congrats on the power snatch PR!!
Thank you Tino!
primary strength: A. openers and warmup done B. power snatch: built to 140# I know 145# is in the tank my 2nd pull felt slow on these. snatch: 4×1 @ 120/125/130/135 C. emom x 10 nailed all of them at 140# !!! this weight has been so iffy for me the past couple of weeks and I wore no lifters. D. had no blocks to do deadstop so i did a 3 second pause in bottom and built to 205# 3×3 at 195# primary conditioning: 1 round + 20 wallballs wallballs went 60/25/15 bar mu in sets of 5, 4… Read more »
Great day of lifting! Solid work hitting all those snatches at 140!
Thanks Tino and thanks for the feedback on the snatches!
Back after holiday and being full of cold last week.
Warm up done
A. done
B. 90kg
C. 90kg (82%) 10/10
D. 125kg
3 reps 120-120-110kg
Conditioning
167 reps
Will try to ease myself in this week.
Hope you had a fun vacation and are feeling better, ready to hit it hard!
B. Power Snatch: 145#, 5# PR on power snatch! Snatch: 125/135 (failed–too excited)/135/138 C. 140 x 5/143 x 2/143 x failed (ego)/143 x 2. Felt great on snatches today! Thats probably the most I’ve done at that high of a percentage. D. 210 dead stop front squat! I do believe thats up 5 or 10#! My front squat max is 220! Front Squat x 3: at 210#..thats 95% of my max. Did not think I’d get all sets at that weight, contemplated taking off 5# after the first set–but stayed with it and focused only on the rep in front… Read more »
Yeah Shely!!! Awesome work on the PR! Legs are looking strong now you need to trust them. What a great start to the week!!
Strength :
A) done
B) UP to 95 (PR) felt very good.
C) 75/80/82.5/85
8/10 @ 88 step forward on rep 1/7 too much on my heels.
D) no safety bar so I did 2sec pause front squat: 135
3×3 @ 115
Conditioning : 1 rounds I planned to 4×25 wall ball but I went unbroken. Muscle up were hard try 3 every 30′
Strength accessory :
A) 40 row
B) done
Mu was so hard ? I don’t know why
Yes but so fun!
Awesome day of lifting!! Looking strong Thomas!
Thanks Tino I really love This program!
1st sesh
AB conditioning done solid. went 30/15 cals and going to start doing this more on all bike/row workouts and stuff. my conditioning is good but im not the strongest or most powerful so i think this is more of the stimulus i need
2nd sesh
Strength done
PCS
14 lb WB
row
30 ring rows.. what should i sub for in the future for MU ?
made 51 WB in second round
felt good
Gymnastics program done.
First time doing HS hold since surgery stoked on that !
Good to see you opening up those lungs a little with the assault bike as your first session. You’ll see the improvement on the bike for sure!
Was at a wedding this weekend, decided to hit saturdays work since it looked fun
A. 125#
B. 245#
C. 167#
D. 355#
E. 5:11/5:39/5:32
Thrusters: 20-15/5-14/6
Pull-ups: 18/7/5-16/9/5-18/7/5
Hope you had fun at the wedding!
A) Done
B) 205 – missed 215 out in front, then went 175/185/195/205
C) 7/10 at 205 – took a step on the last 3. During the last cycle, I don’t think I ever did better than 3/4 at 205 during the E90seconds x 4 drills, so I was pretty happy with this today.
D) 315 dead stop, then dropped to 295 for the triples.
Condo: 1+100 – 80/20 WB, 2:15ish for the row, 10/8/7 bar MU, 55/45 WB.
You can get back on the rower! 🙂
Haha yeah I know, probably should have tried to do the MU in 2 sets but my shoulders are still a little bit spicy from that pain fest on Saturday
Damn predictive text, I know you meant to write “fun fest on Saturday”
Pain fest is a huge understatement! My upper body is hurting
Kinda betrayed programmed rest day yesterday because my friend wanted me to teach him how to clean/deadlift. I ended up pring my clean by 30 pounds 215 -> 245 so that was a thing.
A. PowerSnatch 165 (#10 below pr)
B. 150 4/4
C. 155 10/10 (These felt amazing)
D. 265 Paused Squat (super hard, 20 pound pr)
E. 245 Front Squats. Couldn’t keep up the 265 for three haha.
Did strength option
Doing conditioning (bike+wod) this afternoon.
Congrats on the PR dude! Just be smart and make sure you can recover from the extra work. You want to get the most out of your sessions.
For sure. The conditioning went well today luckily. I’ve gotten a lot better at wall balls.
Wallballs: 100
Row: 50
Muscle ups: 12 (got an unbroken 5 reps which is a pr for me!)
Bike:
Sucked but done.
Training today done. Only cardio no more time today
Did the assault bike.
5 min rest
Then the wod.
Did muscle up in rings. Bars were occupied
Doing the wod immediately after the bike. And ring mu
It was hard haha legs were not happy about me
I presume your shoulder is feeling better?! ??
Yeps it is coming along nicely. It is like 90 % like healed ☺??