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)
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
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 60-70%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 70-80%
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 88-90% 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).”
C.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat
*Sets 1-2 = 3 reps @ 85-89%
*Sets 3-4 = 2 reps @ 90-94%
*Sets 5-6 = 1 rep @ 95+%
Primary Conditioning Session
Three rounds for time of:
25 Toes-to-Bar
20 Thrusters (95/65 lbs)
15 Bar-Facing Burpees
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 @ 21X0
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
Every 10 minutes, for 30 minutes (3 sets), for max calories of:
8 Minutes of Assault Bike
Strength Accessory
A. 50# & Orange
B. Tomorrow :/
Rogue bike conditioning
77-71-69
Supermomma!
A)Done 145/155# HHS , 175/185# HS , 195/200/205# 2 Pos Snatch
B) 9/10 @210-220# (2 reps left foot forward , 1 rep chased forward , missed 4th attempt)
C)Struggled early on here, pushed the percentages back 10-15% (315/335/345)
Primary Conditioning: 9:52
Welcome to the community William! You’re jumping in later in the cycle so percentages may be a little aggressive. Please adjust accordingly like you have today ??
PM Session:
Nursing a bad shoulder so I’ve been avoiding overhead movements for about a week now
Every 2 minutes, for 12 minutes (6 sets): Front Squat
*Sets 1-2 = 3 reps @ 215 (70%)
*Sets 3-4 = 3 reps @ 235, 245 (77%, 80%)
*Sets 5-6 = 3 reps @ 255, 265 (84%, 87%)
Class was doing a 5 minute WOD so I just did 10 rounds of Tabata GHD sit-ups and called it a day. Was able to hit 9 reps each interval for a total of 90 reps.
Hope your shoulder gets better soon and you have a rehab protocol dialed in to make sure you come back stronger than before!
Be smart with your workouts. Tabata GHD’s sounds like rhabdo waiting to happen.
Thanks. Right now based on the chiropracter’s advice I am avoiding overhead movements and doing some crossover symmetry. Fingers crossed that does the trick
A)#100/110/115 HHS
#115/125/130 HS
#130/130/130/140/140 2 pos SN
B)#142 SN 9/10 (only missed 1 and lost it behind me which I have never done before. They felt much better than last week. I’ll post the video so you can see what you think.)
C)#190/195/200/205/215/225(f)
Primary Conditioning
11:50
Left some notes on FB. Nice work Abby!
Strength
A.1) 130-140-150
A.2) 150-160-170
A.3) 170×2-175×2-185×2
B) 9/10 @ 200
C) 305×2/320×2/335×2
Assault Bike Conditioning
112 / 106 / 104
SAO
✅
openers and activation done
A. 65-70-75kg
77.5-82.5-85kg
87.5-90-92.5kg
B. 95kg 9/10 missed my 9th
C. 115-115-122.5-122.5-130-125kg these are 10kg lighter then the % and felt super heavy, need few more weeks to catch up on the strength after my holidays
conditioning
14:06 need to move much faster on burpees
pm
bike conditioning
134-134-134
You’ll be back to your best in no time ?
AB conditioning 90/80/78 cal Primary strength A. High hang @45kg Hang @50kg 2-position snatch @55kg All felt really good today! B. Done @60kg 1. Good rep 2. Heels came off the floor 3. Good rep 4. Right knee turned slightly inside 5. Missed the bar in front 6. Missed the bar in the back/whole lift felt off 7. 1 step forward 8. Missed the bar in front 9. Missed the bar in front 10. Good rep (focused on weight distribution of the feet in set-up position, this helped) C. Set 1-2: 3x@85kg Set 3: failed 2nd rep @90kg Set 4:… Read more »
Love the push on the conditioning! Now we need to see some of those snatches to find out whats going on. Seems like the biggest thing was making sure you focus and take your time based on that final rep!
Did both sessions and they went really well! Warm Up/Snatch Technique Warm-Up – Love this! A. 125, 140, 145 B. 160 9/10 (Might have thrown a mini tantrum internally on the fail. My triceps were pretty tired because I had to do Friday’s session yesterday. I think I’d have hit this normally.) C. 225, 240, 275 (275=10 pound pr, I honestly think I could have hit 295) Strength Session: Done Primary Conditioning Session: Scaled a bit because I suck at T2B but leanred the technique better while doing this! 20 T2B 15 Thrusters 10 Bars Burpees Time: 13:20 Assault Bike… Read more »
Great start to the week Emilio!! Congrats on the PR and welcome to the community!!!
Primary strength A) 140/155/165 high hang 165/175/190 hang 190 for all 6 sets for 2 position B) 9/10 at 205 misses my second one because I walked about 10 feet lol I didn’t stay over the bar long enough. Once I stayed over longer it felt better C) 270/270/285/285/300/305 squats felt better as they got heavier Strength accessory A) done at 95lbs pallof steps done B) 30lb ball Primary conditioning Did this synchro with a partner and added 10 chest to bars at the end to work on a competition we have in 2 weeks that has synchro toes to… Read more »
Good adjustments on your snatches. Solid start to the week!!
Thank you Tino!
Having a really off day.
Bicep, triceps, and delts done
Snatch technique done
A. High Hang 160#
Hang 190#
2 Pos 205#
B. I failed just about every single rep. 2/10 195#
This was really frustrating, I’ll post some videos on the FB group.
C. 3x- 255#, 265#. 2x- 275 (one set).
My back hurts. Something near my tailbone. Gonna take it easy now and come back later.
Listen to your body!!!! No wonder everything felt off. Please adjust based on feel and take extra rest if you need it. I guarantee everything was off because you felt sore. You don’t want to instil bad movement patterns!
Still sick from Saturday so I did what I could.
Hit 10/10 Snatches at %’s!
Squated 20lbs under last PR.
I could only do 2rnds of conditioning. I was gassed from the snatches and Fr sqts by then and didn’t need to push my self to hard. Finished those 2 rounds in 10:33.
Hope to be 100% by Wednesday.
Sometimes it’s better to rest and let your body recover. You don’t want to smash your CNS and prolong illness
Slowly accumulating volume. Been dealing with some injuries and personal stuff the last few weeks. First week back on a consistent schedule. So I did.
3RDS
20 T2B
15 Thrusters
10 BFB
10:45
Acc. Work tonight and possibly AB conditioning if time permits.
Good to see you back posting. Sorry to hear that things have been throwing you off schedule. Let’s get back on track!
A. 100 x 2/105 x 1 set; hang snatch: 110/120/125; 2-position snatch: 130/135/140–failed the one below the knee at 140#
B. 140/140(f-out in front)/140/145 x 2/147 x 2/147 (failed–too strong and went behind)/147 x 2. Overall felt good!
C. 187/195/200/210/220 (max)/225 (new max)/227 (new max!!!) Yay for lifting!
Yeah Shely!!! Congrats on the front squat PR!!! Yay for lifting and being strong!!!
AirBike Conditioning first.
131 cal (65-67rpm avg)
136 cal (66-68)
141 cal (67-70)
A) 165-180-195
195-215-225
215-215-215-225-225 (only 5 sets. Used straps)
B) emomx10
225
235
245
245
250 – step
250
250 – toes but no step
250
255
255 – full on toes, but no step.
C) Skipped. Knee was really inflamed yesterday. Snatches felt alright on it but didn’t want to load heavy squats.
Primary Conditioning
11:06
10-8-7 all t2b
10-10 all thrusters
Steady Burpees
*first round was 3:38, so very consistent the whole way through with a push at the end. Pleased with that.*
Looks like you need to be keeping that bar back a little more and not let it pull you forward. Still pretty damn consistent at 88-90%. Nice Work!
Emom was about 80-91%. I think I’m a bit toes-y coming back from some shoulder issues after my last event at the end of July. Last couple sessions have been feeling good though! It was bugging me to the point that one workout a few weeks ago with OHS I had to do FS instead at 115lbs. Definitely on the mend.
Ps: All the damn thrusters!! 100 on Saturday and another 60 today…
Get on some extra mobility and regular body work.
I heard you liked thrusters so decided to program more 🙂
Strength :
Warm up: 20/30/40
A) high hang: 60/65/70
Hang: 70/75/80
Mid thight + below knee :80/82,5/85
B) 7/10 @90 step forward on rep 4 ans miss 9/10 but happy to hit 90%
C) 3x 123-127,5/2x 132,5-135/1×140 miss last
Bike: 118 (62 ave)/ 127 (64)/ 127 (64)
Strength accessory :
A) 40kg and small band
B) done 30lbs ball
Moving some heavy load today! nice work Thomas!
Thanks coach!
Warm up done
A :high hang 35-42,5 kg
Mid : 42,5 – 45 kg
Mid +below knee : 45-52 kg
B : 55 kg 1 rep totally failed to day
C : assault bike : 232 kcal
Some core at the end
Seems like your shoulder and bicep are feeling better!!
Yes- no pain when I snatched – ttb and thrusters was a bit painful so did the assault bike session- loved it
Warmup-45/65/95
A. High hang-125/135/145
Hang-145/155/165
2 pos-165/165/170/170/175/175
B. Emom @ 185# (10/12) at this weight pause killed me an I started rushing up. 180# went well last week so maybe shave off some weight next time?
C. 1-2 @ 285#
3-4 @ 305#
5-6 @ 325/335 (F) barely missed it, still feeling strong today
Primary condo-done, didn’t time and did at like a 75% effort. Triceps feel smashed from Friday & Saturday
10/12 isn’t bad. Just need to make sure you keep the weight back and then stabilize before you stand. I wouldn’t shave any weight off next time.
Primary Strength Session
A. HHS – 165# / HS – 185# / 2-PS – 200#
C. 210# (8/10)
D. 1 – 355# / 2 – 365# failed rep 3 / 3 – 375# failed rep 2 / 4 – 385# 1 rep / 5 – 395# failed / 6 – 395# failed
Primary Conditioning Option
16:17
All these hurricane parties have got me in a slump.
Time to get things dialed back in! When is the hurricane due to pass through?
It’s done already. We didn’t even get hit here in Charleston.
Primary strength: Warm ups done A. 95/105/115 115/120/125 125/125/125/130/130/135 These all felt good then i got to the emom and nothing felt right B. 135/135/135/140/140/140 (all solid) then i kept failing at 145. i have not been able to hit 145 (90%) in a couple months i just have not been confident at all when i load this on the bar C. front squats felt heavy today. i did lower % than prescribed 185/195/205 hopefully i feel stronger tomorrow Then i jumped into a class workout because it looked fun: 5 sets: 1 strict ring mu + 2 ring mu… Read more »
Any video of todays snatches at 145?
no but I will record them next time for sure!
Warmup done
A) 165 for high hang, 190 for hang, then 200×3/195×3 for the 2-pos. Couldn’t keep my hands dry so reset on the ground between reps.
B) 10(ish)/10 at 210. Forgot about the pause on the 1st rep, and caught a good bounce on the 3rd so didn’t pause there either. Outside of that, no misses and no steps.
C) 295/300/310×2/325×2
Condo: 9:14
SAO – did part B, 30# ball
Resetting is ok. I prefer that to work perfect positions. Looks like a good start to the week. Nice work Brendan!
Oh you beat me in the wod haha. Saw my score and paced accordantly haha?☺
Haha I actually didn’t see yours today – figured 9:00 was a reasonable goal
yes I think well doable, I finished my first 2.30 ish give or take, then the bike session hunted me haha