Primary Strength Session
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 2 Drop Snatches
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
Primary Conditioning Session
A.
Every minute on the minute for 21 minutes (7 Sets):
Minute 1: 15/12 Calorie Row
Minute 2: 15 Thrusters (95/65 lbs)
Minute 3: 30 Double Unders + 10 Chest-to-Bar Pull-Ups
B.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes
C.
Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes
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:
100-Foot Single-Arm Reverse Sled Drag (left)
Rest 30 seconds
100-Foot Sled Sprint
Rest 30 seconds
100-Foot Single-Arm Reverse Sled Drag (right)
Rest 30 seconds
100-Foot Sled Sprint
Rest as needed
B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
If you don’t have a partner, you can use band resistance…but you’ll get more out of this with a good partner changing the resistance as you fatigue.
C.
Three sets of:
GHD Hip Extension with Overhead “Y”
x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Aerobic/Gymnastics Skills Option
Four rounds of:
400 Meter Run (on TrueForm style treadmill if possible)
100-Foot Handstand Walk
4/3 Strict Muscle-Ups
400 Meter Run (on TrueForm style treadmill if possible)
100-Foot Handstand Walk
8 Strict Handstand Push-Ups to 6″/4″ Deficit
Strength
A. Worked up to 125
B. Worked up to 185 before being interrupted by a salesperson ? …
Conditioning
A. Done!! Chest to bar UB!
Strength:
A) 95/105/115/125/135/140
B) Built up to 235. These felt great today.
C) 260/300/350/305 for the sets of 8.
Primary conditioning:
A) 21 min emom complete. Went 10/5 for last set of thrusters.
B)Skipped
C) Skipped
Aerobic/Gymnastic session:
Each round took between 6-8 mins. Strict HSPU got brutal towards the end. This was a great test.
Primary strength
A. Worked up to 95lbs
B. Built up to 225
Primary conditioning
A. Done RX. That was a great mental workout for me. I wanted to scale it mid wod because I didnt know if I could get through it all but I buckled down and handled it!
B. Done with 205#
C. Done at 365#
Optional strength work done
Four rounds of (20 min cap)- got 2.5 rounds 200 Meter Run 100-Foot Handstand Walk 3 Strict Muscle-Ups 200 Meter Run 100-Foot Handstand Walk 8 Strict Handstand Push-Ups to 6″/4″ Deficit- did with band jet pack assist- purple band A. Every 90 seconds, for 9 minutes (6 sets): 2 Snatch Presses from Receiving + 2 Drop Snatches 65×2, 70×2, 75×2 B. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) 120,125,130,135,140,145,150,155f, 150, 155f 150 felt okay and 155 was NOT happening C. Back Squat… Read more »
How your chest infection clears soon. I’ve had one for a month and it’s still lingering.
My BF had it a week before me… Docs thought we had bronchitis so they put us on antibiotics… and they haven’t helped at all. Battling a viral thing. Lungs felt better this morning than this evening. I will try and put my conditioning in when my lungs feel the best over the next week or so. I guess this just means more time to work on strength and gymnastics and less time on my engine =)
Not necessarily a bad thing. Your lungs are pretty damn good. Be smart and let your body recover
Mentally a tough day – a lot going on outside of training and it got to me! I gave it what I had today. Tomorrow is a new day and at least I did all the primary work
Strength A. up to 90# B. Got 160, missed 165 twice, so moved on (9 sets completed) C. 195/220/250/ 3x 215 (up from 210 last week) Conditioning A. Done – missed 2 rounds
B. Done – Sled+1×45 and 1×25 C. Done – Sled + 2×45 and 1×25 Had to do them inside on rubber stall mats in the post rain… Read more »
Nice work still getting in some solid training. Sometimes the hour or two away from life stresses helps. Use the gym as your quiet place
Primary Conditioning
A. Done
B. Done
C. Done
Nice doing sled drags outside when it isn’t freezing cold. Makes them much more enjoyable. Winters are too long here.
Still winter,?! you need to move to SD
Haha don’t I know it
A. 55-65#
B. Built to 112#, no misses
C. Went up 3% in each set, felt good. 160/185/210/185 for all sets of 8
Conditioning: felt really good. All UB besides first set of DU. Did 5 sets instead of 7. Strongest my chest to bar have felt!
Great to hear Shely! Nice work!
A. Done 75-95
B. Built to 215# snatches havent felt good since after the open…..FML
C. Done based off 420.
Primary Conditioning
EMOM done had about 25-35secs of rest at each station.
B. Sleds done
Additonal Aerobic session
hitting it up in a couple of hours…. strict MUs will be interesting
Post some video of your lifts on FB page so we can have a look and see what’s going on
A. 55/65×4/70
I still go up on my toes a little on the press so I can’t go too heavy
B. 135×5/140×2/145×3 (missed the first)
Legs and hips still feel tired and achy from a weekend of standing
C. Back squat 190/220/245/205×3
Conditioning
A. EMOM done. Rowing around :45, everything else :30-:35
B. Big sled (100#?), then added 15 for the second
I think I did this wrong. Was it not supposed to be reverse?
C. Beg sled + 135#
Reverse drag right arm, followed by push, reverse drag left arm, followed by push
Make sense?
Is that for the conditioning part or the accessory part? I just did the conditioning
Forward facing on all fours
AM Session A. 2 Snatch Press + 2 Drop Snatches 45/55/65/75/85/85 B. 2 Snatch Lift off + Hang Snatch 140/145/155 (missed)/ 155/160/165/170/175 C. Went off a training max because I didn’t do last week’s and still taking it easy on my groin 5 x 220 3 x 250 1 x 185 3 x 8 x 250 Aerobic/ Gymnastics 33:53 Did 75′ HS Walk each time instead of 100′ Afternoon Session A. EMOM done Did 6 pull ups for 2 of the rounds cause hand cracked B. One arm sled pulls in the grass (90lbs) C. Harnessed sled pulls in the… Read more »
You and your damn hands ?
I give up! I blame the stupid bipolar Illinois weather.
A. Done up to 85. Love this warm up!
B. Done up to 175. Very close miss with 180!
C. Done based off of 315. No fails.
Primary conditioning done as RX. Loved it!
Gymnastics conditioning done! Woof. That was a long but very successful session!
Solid work on the emom
Morning session: 25 strict HSPUs from dead stop on 1 ab mat 5 legless rope climbs between sled pulls/drags 3 peg board climbs during rest as well B. Two sets of: 3x45lb plates on the first round and 4x45lb plates on second round. Should they be heavier? 100-Foot Single-Arm Sled Drag with Left Hand 100-Foot Single-Arm Sled Drag with Right Hand C. Two sets of: 1x25lb and 4x45lbs- I was pretty much crawling on this one. 200-Foot Harnessed Sled Pulls (100-foot out, 100-foot back) C. Three sets of: GHD Hip Extension with Overhead “Y” x 8 reps @ 2113 Rest… Read more »
Everyone’s sled weight will be different depending on the surface and sled used. It should be challenging but not impossible.
Primary Strength
A. Done
B. Finished at 240
C. Done. 3×8 @ 335
Aerobic/Gymnastics
Did 3 rounds before my right elbow started to blow up from strict MUs. Not sure why this happens but once it flares up I can barely even hang from the rings in false grip. Very frustrating, anyone deal with something similar and have any advice?
Normally it stems from internal rotation of the shoulder. Prior to doing pretty much anything we have everyone do upper body activation like the openers we post and also crossover symmetry every day. Try it out. “Upper Anerior Chain Opener (Banded Scarecrow) https://www.youtube.com/watch?v=JxPiBVJSqK4&feature=youtu.be One set of: CrossOver Symmetry Pull-Down Drill x 10 reps https://www.youtube.com/watch?v=0w9fyWWbbko&index=6& CrossOver Symmetry 90/90 Drill x 10 reps https://www.youtube.com/watch?v=PVMCpnGyNpc&index=1& CrossOver Symmetry Victory Drill x 10 reps https://www.youtube.com/watch?v=NHshCpvzJBA&index=2& Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading.… Read more »
Awesome, thanks Tino. I will get on all of this.
Snatch complex up to 230
Back squat done at percents but last 3 sets were #10 to #20 under 80%
Con Granite prep
Done but only got 10 or 12 cals each round