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 8 minutes (4 sets):
Muscle Snatch x 2 reps
B.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
D.
Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes
Primary Conditioning Session
Every minute, on the minute, for 24 minutes (8 sets of each):
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 15 Wall Ball Shots (30/20 lbs)
Minute 3 – 15 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:
Straight Bar Biceps Curls x 10 reps @ 21X0
Rest 30 seconds
Pallof Press in Lunge Position x 10 reps each side
Rest 60 seconds
B.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
Assault Bike Conditioning Option
Every minute, on the minute, for 30 minutes:
12/8 Calories of Assault Bike
Goal is to keep all 30 sets under 30 seconds.
Muscle snatch at 52/61
Power snatch at 79kg
Snatch lift off+ snatch at 90KG
Front squat at 93
Conditioning: done, It was hard, but easier then expected . Those 30lbs burn my shoulders but all sets unbroken.
SAO done.
AM Conditioning – European Champs Qualifier – hands tore, ordered some grips
PM Strength
A. 40 / 60 / 70 / 80kg
B. 80kg
C. 90kg
D. 120kg
Snatch was rusty, tempo front squats were brutal!
Hope the tear didn’t effect the result. Look after those hands!
Axt
PS:
A. 85-105
B. 115
C. 125
D. 125-145
PC:
Done to 9ft target bc wanted them to be unbroken. Got tough last 2 rounds
10ft soon!
Strength
A. Done
B. 200
C. 230
D. 5s— 225,245,260,275,290
Conditioning
Competition prep for this coming weekend.
3 RFT
15 dB DL #70
9 bbjo
21 t2b
7:21
Additional
For time
21,15,9 thrusters #135
9,9,9 ring muscle ups
7:50
PM Session:
Snatch openers and activation then,
For time:
20 Snatches
*My snatch is well below 250 so I took this at 85% ish. Last cycle we had 20 for time at I think 80% (not sure if that was the exact percentage). So the goal here today was to hit 20 reps at a heaver weight than last time and still do it faster.
Time: 5:33 @ 185 (86%)
Last time: 5:47 @ 175
No misses
Then did WZA Qualifier WOD 4 – Intermediate division
Score: 174 – 3:27 tiebreak
Yeah Lucas! Great work on those snatches, faster and at a heavier load! ??
When the week starts with an emom, I can only imagine what’s in store ?? Today- Session 1: Conditioning – Went for 30 min today .. it felt Like round 6 was when I started to feel this one. Session 2: subbed cleans for snatches & worked from the hang today Hang Muscle cleans 4×3 75/85/95/105 Hang Power Clean 5×2 @ 145# 2 CLO + PC 155 x 5 Front Squats 135(6) 155(6) 170(6) 180(5) 180 (5) that tempo is just so hard for me. Coming back from injuries mentally just sucks! Going through them just sucks. SAO 1. Subbed… Read more »
Where have you been Cheryl?!
Primary Strength
A. 95-115-135-155
B. 165-165-175-185-185
C. 185-185-185-195-195
D. 195
Strength Accessory
A. 65#, blue band
B. Done
Got some bad news today and it was hard to focus.
Until tomorrow, thanks coach
Sorry to hear you got some bad news. Nice job still getting some work in. Hope things get better! ?
Primary strength
A) 95/115/135/155
B) 185 felt good today
C) done at 210 this percentage finally felt decent today haha
D) done at 235 these got hard!
Strength accessory
A) done with 65lbs pallof done
B) done
Fun day today!
Kicked off where you left from on Saturday. Solid start to the week.
Yes sir! Thank you Tino
S1
Bike conditioning done
S2
Power Snatch x 2
215
2 Lift Offs + Snatch
245
Front Squat
255
This tempo was rough. 255 felt heavy !
EMOM done
A lot easier than I thought it would be. Long day yesterday hanging with the fellas watching football. Glad to get the work done today and get back on track tomorrow.
So I need to program 16-18 reps. Deal! You’re welcome 🙂
A) 30kg/40kg/50kg/50kg
B)50kg
C)50kg
D)70kg
Conditioning done but my leg were really gone at the end and after 2 hours they still hurt ahha
Time to rest and recover! Solid start to the week!
Strength
A) 95
B) 175
C) 195
D) 6’s @ 185/205/225/235/245 ??
Primary Conditioning
4 Rnds Rx / 4 Rnds @ 12’s
SAO
✔️
Those tempo front squats are the best!! ??
Primary strength session
Technique warm up ok
A. 135
B. 190/190 (missed)/190 (squat)/185/185
C. 215 no misses, solid
D. 135/185/185/185/185
Primary conditioning session
Air bike: 15/15/15/15/10/12/10/rest
Wall ball: unbroken
Burpees: done, but so slow. I gotta work again on my burpees
HTFU…sent with love for the burpees.
Nice work Eric!
?
Started off with AirBike Cond. Times for 12 cal as follows 17-18-16-16-16-16-16-18-18-20 22-23-21-22–21-21-21-21-21-25 24-26-23-22-22-22-21-22-22-24 That was pretty mentally exhausting. A bit tough with the fasted AM training but still good. Then Main Portion, just did ‘D’ as it takes too much time to warm up and try to make snatch positioning feel good. D. Front squats 135-185-185-205-205 ,5 reps eachset. Primary Conditioning Did 15 cal row instead of bike. Already did 400cal on the AB at the start. Row was 34-37 seconds Wallballs UB Burpees, did ‘No Jump’, 40-42 seconds Strength Accessory ‘Body Row’ instead of curls Paloff press done… Read more »
Awesome push today Terrance. Nice job keeping those bike intervals sub 30 seconds and more importantly staying mentally checked in!
Thanks Tino.
Definitely a grind at 7:30am. Had the internal battle of “just start with 10 sets” “you have more Conditioning after, just do 15” “you can do 20, but leave it there, your glycogen is drained” “okay you’re maintaining pace, just finish it off”
Haha that a boy! I’m glad you won against those mental demons! Thats a rough conversation to have a 7:30am
Hahaha, especially training mostly alone, near empty gym. I find if you converse long enough it gets to the pint where you’re almost done and you just finish it
wodapalooza workout 5:
redid this workout today
got 161 reps
tiebreak: 3:42
7 reps better than saturday. I found a weakness: deficit hspu. I am going to start practicing these more cause i fatigue so fast and they take me forever. Ready for this weeks week’s workouts!!
Solid improvement Jessica! Time to dial in that upper body accessory work!
Thanks Tino! I will definitely focus on my the upper body work!
strength:
A) 50/60/65/65
B) power @ 75
C) 85 kg felt better than the last week but not yet enough patient
D) 90/100/100/100/105
Strength accessory:
A) 35kg smallest band
B) done
Drive for longer than you think you need to and think about finishing with your shoulders further behind the bar.
AM Session:
Every two minutes, for 20 minutes (10 sets):
Clean x 1.1 @ 85%
*All sets at 245
2k Row Test: 7:26.5 (1:51.6 avg 500m)
*This is a 13 second PR from when we tested it at the beginning of the cycle. Still not groundbreaking but progress is progress.
In rowing terms this is a big improvement! Nice work Lucas!
Warmup 45/65/95
A. 115/126/135/146
B. 155
C. 175
D. 205#
Condo-done
15 reps/calories to easy? Should I be upping this to 16-18?! 🙂
Was struggling on the bike, but made the wall balls & burpees!
2nd sesh Openers and activation done. Snatch tech done with pvc. Felt good today. Mobility work on shoulder is helping. I’ve never been able to snatch. Shoulder would just pop out. So hopefully the surgery helped. 5 months out now. Seeing doc today. Excited and nervous to see what he says. Practiced kips and they’re feeling better too. Front squat @135 5 reps. 4 sec is so long lol Felt good though Emom done 10 reps #20 lb had to scale down but went unbroken which I was happy about 10 cal bike 15 burpees Spicy on shoulders Gymnastics program… Read more »
Let me know what the doc says! Hope to see you slinging a barbell soon!
Me too ! Even more excited to do pullups and C2B and T2B and learn MUs ! Ahhh I’m hoping it’s good
A. Muscle snatches @65/65/75/75
B. Power snatches @80
C. 2 slo+ snatch @95
D. Front squats w/ pauses @75