Workout of the Day
Primary Session
A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch + Snatch @ 70-85%
Build in load from 70-85% throughout the ten sets.
B.
Every 90 seconds, until you fail to successfully complete the complex:
Hang Clean + Front Squat + Jerk
Men’s Loading (in lbs): 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375
Women’s Loading (in lbs): 155, 165, 175, 185, 195, 205, 210, 215, 220, 225, 230, 235, 240, 245
When the clock reaches 18:00, complete the following for time…
Three rounds for time of:
15 Strict Handstand Push-Ups to 4″/2″ Deficit
20 Alternating Pistols
C.
Three sets, not for time, of:
Chinese Rows x 5 reps @ 21X0
Rest as needed
GHD Hip Extension with Overhead “Y” Hold
x 8 reps @ 2012
Rest as needed
Weighted Prone Plank x 60 seconds
Rest as needed
Optional Session
A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Kettlebell Swings (32/24 kg) + 8 Chest-to-Bar Pull-Ups
A. Did a set at 115, up to 125 for 3 then completed rest at 135. Accidentally did 15 sets….
B. Feeling best today after a loooong work day so I skipped the rest and joined group class. ‘The Kraken’ was fun!
Sorry late post!
A & B) Skipped for my Saturday Oly program
Workout B) Shoulder finally starting to improve so I’m gradually working things in. I did just regular strict for my first day back to HSPU and finished in 6:44. First round was unbroken and sub 1:00 and the last round took foreeeeeeever.
C) Rows at 115 & planks at 45 lbs. Went light than usual on both, feeling beat up.
Optional A) Done and had to scale from ripped hand and general feeling of being under-recovered.
Did my Oly snatch programming instead of part A. Notes at bottom A. B. 145-155-165-175-185-195-205x(fail jerk)-205(made it w a press out!) Then 11:44 Hspu were doubles and singles. Final round, 15 HSPU took 3:15 (time was 8:00-11:15) C. Done Then rolled right into: A session II. I hurt one the facet of one of my lumbar vertebrae when I fell handstand ING walking last week. So back hyperextension still bothers it. I was feeling it on BF C2B so scaled to regular gymnastic kip pullups Oly programming: Snatch Balance + OH Squat: 55%/ 6+1 65%/ 5+1 75%/4+1 80%/3+1 85%/2+1 90%/1+1… Read more »
A) Feeling sharp pain in shoulder so stayed at 165 lbs.
B) Shoulder pain so just did hang clean + front squat. Failed at 335 lbs.
B-2) 6:55 Rx
C) done
Optional session:
Fell off on the burpee box jump overs towards the end. Mentally tough EMOM.
Hard workout for me!
A) 155-185
B) started at 75% of my max clean – 205/215/225/235/245/255
C) did regular SHSPU – 10:50. Did a couple singles before and after at 4″ deficit. I can do them but not a lot of them.
D) done at 165#, planks at 45#
Session 1
A. 175-215 no misses.. Missed at 225 then hit after the 15 minutes
B. Up to 285.. Failed jerk on 295 just didn’t stabilize very well
B2. 13:30.. First set was solid then dropped to 2’s and 3’s, the deficit was rough.. Pistols felt great tjough
C. Done
Session 2
Done. Sweat-fest.
A. 100-120 made 5# jumps and did two sets at each weight. Felt great.
B. Started at 135 and worked up to 165 in 5 sets.
5:23 for HSPU/pistols
C. Done
Optional session done.
A) kept them power worked on mechanics all at 165#
B) hit 255 / missed jerk at 265. 5# hang clean pr
C) 8:29 ( unbroken 1st set, fives on second, broke four times on third)
D) done
Optional:
Was horrible. Barely survived. Haha
All in one session… A.105(2)-110(2)-115(2)-120(2)-125(2) wow! Hang felt amazing! No misses! I am never this consistent with this weight especially with how sore I am! B. Not as pleasant as the snatch barely missed the jerk on 185… Stupid mistake..rushed. Hang clean was good. 13:11 rx my very last rep I failed about 3 times. Deficit are a goat… Pistols were quick! C.Forgot :-/ Optional session: done. Did 45 sec at consistent rpm on an airdyne our screen needs a new battery don’t worry I pushed this. Everything else was consistent at 45 seconds. So happy to maintain a good… Read more »
A. 175/175/185/185/195/195/195/205/215/215
B1. 295, felt strong didn’t attempt 305 my knee was a little funky
B2. 8:56
C. Complete
A. 2 sets each at 170-180-190-200-210
B. 295 (missed the jerk at 305, kinda pissed about that)
Ba. 9:46 (pistols felt better than ever)
C. Done
Optional session (done 1 hour after primary session)
A. 8 rounds (rested on round 4 and 8)
Session 1:
A. 80kg x 2, 85kg x 5, 90kg x 2, 95kg
B. 275#
B2: 23:41
C.
Row: 80kg, 85kg, 85kg
Plank: 20kg KB hanging from belt.
Session 2:
A. All rounds completed. Don´t have Assault Bike, so substituted with 45sec magnetic assault type bike.
A. 185×3 195×5
B. 335
B2. 6:50
c. Done
A- 185×2 195×2 205×2 215×2 225×2
B- up to 295, just missed the jerk @ 205
B.2 -5:50
C- done
EMOM completed all rounds and it hurt soooo good…. I cried a little…. alot
Can i use the rower for the calories? I don’t have a assault bike..
thats what im planning on doing!
Session 1:
A. 2 x 100; 2 x 105; 110; 2 x 115; 2 x 120; 123#
B. failed the jerk at 205#. hang clean PR? don’t think i’ve gotten above 200# before….5:16 RX. SHSPU: 5/5/5, 5/3’s and 2’s, 5/3’s, 2’s, and singles. those 2 inches make a big difference!
C. single arm DB rows: 8 @ 21X0 with 35# dbs
Hip ext. done
Planks done with 26# KB
5:16!! Wow that’s amazing!! Good job!
Thanks lacy! SHSPU are definitely in my wheelhouse 🙂 c2b? not so much, hah
A. 185-185-190-195-200-205-210f-210f-205-215. Hang snatches were tough for me today but they usually always are.
B. 305 – 45:39 (27:39)
C. Done
M/20/174/SouthCen
A.170-170-170-175-175-175-180-180-185-205lbs
B.255lbs 7:34
A: Up to 110kg.
B: Up to 145kg.
Deficit sHSPUs and pistols done in 9.23. My knee was alright after completing 60 pistols, which is a big victory for me.
C: Done. 80kg on the chinese rows and 40kg on the planks.