Primary Strength Session
A.
Every 3 minutes, for 18 minutes (6 sets):
Dead-Stop Front Squat x 1.1.1.1.1
(let the barbell rest on the pins for 5 seconds between each single)
*Sets 1-2 = 5 reps @ 80% of 5-RM Dead-Stop Front Squat from last week
*Sets 3-4 = 5 reps @ 85%
*Sets 5-6 = 5 reps @ 90%
B.
Build to today’s 2-RM Hang Snatch
Drop back down to 65%, and then…
C.
Build to today’s 1-RM Snatch
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
Primary Conditioning Session
Four rounds for time of:
15 Toes-to-Bar
12 Thrusters (175/115 lbs)
9 Strict Handstand Push-Ups to 4″/2″ Deficit
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:
Prone Hamstring Curls x 8 reps @4111
Rest 30 seconds
Reverse Hypers x 15 reps
Rest 60 seconds
B.
Three sets of:
Single-Arm Dumbbell Bench Press (right) x 12 reps
Rest 30 seconds
Single-Arm Dumbbell Row (right) x 12 reps
Rest 30 seconds
Single-Arm Dumbbell Bench Press (left) x 12 reps
Rest 30 seconds
Single-Arm Dumbbell Row (left) x 12 reps
Rest 60 seconds
Assault Bike Conditioning Option
Twenty sets of:
30 seconds Assault Bike @ 80-85%
30 seconds Rest
*Please note total Calories.
Late Post
AB Conditioning = 247 cals
tried to maintain 80 rpm but that quickly turned to 77/78
Strength
Went by feel here, this was a day I missed last week.
A) 255/270/285
B) 2RM H Sn worked up to 210 starting at 135. Lot of reps.
C) 235 for 1RM started at 165
Called it a day. No energy left.
Primary Strength:
185/205/215
Having some pain so only worked up to 155 on both snatch pieces
Primary Conditioning:
14:59 no deficit
Strength Accessory:
Done, 40 # DB
Assault Bike Conditioning:
162
Primary Strength
A. 110×2; 115×2; 120×2
B. 105
C. 120
Strength Accessory
A. 50# Prone Hamstring Curls; banded pull throughs for reverse hyper (grey band)
B. 30# db
A. 150 x 2/ 160 x 2 / 170 x 2
B. 142 – PR Hang?
C. 152
Conditioning
14:39 – HSPU got hard
Great day of work Leilani!! Congrats on the PR and conditioning time was solid too!
A. 150/155/160/165/170/175
B.120
C. 125
Conditioning
16:48
The thrusters were really heavy, I should probably have scaled
Strength
A. Done
B. 30 bench
45 row
Solid work pushing through those heavy thrusters!
Conditioning
Scaled to:
20 hanging knee raise
12 thrusters @85
9 deficit shspu 2”
14:16
I had planned to do optional strength but I had company so I didn’t get to it. Maybe tomorrow
??
Dead Stop: 115/125/130
2RM Hang Snatch: 122.5 (2.5lbs more than last week)
Heavy snatch: 120
Primary Conditioning:
Used 85lb Thruster did 8/4 every round
Went UB on T2B
Strict deficit got spicy after 2 rounds, kept 3’s and 2’s until last 2 rounds had to drop to some singles and slowed me down
Strength Accessory done
Did the 20 rounds on the Concept 2 Bike, held 6 cals every round (120 cals total) , def not as hard as assault bike but a good leg burn
Making progress and looking stronger every week!
I keep forgetting to post ?
A. 195/215/225
B. 220# pretty sure thats a pr double hang. Ive always struggled with it.
C. 245. Stopped there because i didnt feel great and my receiving position was a little off
Strength accessory
A. Done
B. Done. 70#db for press/ 80# for row
Primary conditioning
Subbing all you can eat sushi because its time to get strong. Haha
Seems like that plan to get strong is working pretty damn well! Enjoy your sushi!
Primary Strength session
A. 110/120/125kgs
B. 92,5kgs
C. 102kgs (Pr yeahhhhhh)
Primary Conditioning 16’32
Strength accessory done ?
Bike conditioning 239Cal (my legs were on fire)
Yeah!!! Congrats on the PR Joseph!!
Session two
Split jerk press: 95-115-125
Split jerk push press: 135-155
Split jerk triples: 255-275-300
Safety bar box squat off 305
S1
Assault Bike
274 cals
Bench/Row combo. I’ve really enjoyed this last week with the land mines and this combo
S2
Dead Stop Front Squats
1-2 @ 275
3-4 @ 295
5-6 @ 315
2-RM Hang Snatch
235
Snatch
255
Not the best snatch day. Shoulders felt weak on my catch.
Conditioning
23:36
And I only used 3” deficit. Most of time was spent looking at the wall. Hard workout for me.
Those HSPU got you! How’s your BW just now, I hope your not massing on the off season 🙂
Buried me. As always. I’m staying around 225. Little under sometimes. It’s like I never move from around this area
Session 2: Primary Conditioning
@135#
14:51
Assault Bike
231 Cals (Kept RPMs between 70-80)
Strength accessory ✅
Solid finish to the day Jacob!
Thanks, Tino! Underestimated the Thrusters for sure. Probably could have gone up to 155 and kept the stimulus. Did 12/8+4/6+6/6+6 @ 135. Surprisingly got held up on the HSPU more than expected. Great workout ??
Primary strength: A) 185/200/210 B) built to 195 10lbs more than last week and it felt really good today C) built to 215 happy to be consistently hitting 215 each week Primary conditioning: 14:10 scaled weight to 155 and no deficit on hspu. Almost had sub 14 but my last set of hspu my shoulders were fried and it was the only round I did more that 2 sets on. First 2 rounds of toes to bar unbroken then 10/5 and thrusters in 7/5 Strength accessory: A) we have a hamstring curl machine at the gym so I did it… Read more »
Nice work on the conditioning and adjusting accordingly. Seems like you got the stimulus spot on!
Thank you Tino! ??
Session 1: Dead Stops 1-2 = 240 3-4 = 255 5-6 = 270 Last week’s heavy 5-rep was 300. Hit 315 for 3 reps. This juiced my legs up pretty good. Liked it. Snatches Built up to 215. Had a lot of sets here. Felt really good to just keep pounding the mechanics here. This is 15 pounds heavier than last week’s heavy. (Last week it more came down to being able to hold onto the bar for the second rep.) Did about 10 sets… I think that got to me for the 1-RM Snatch. 1-RM Snatch lot of sets… Read more »
A whole lot of work today! Seems like two pretty solid sessions but be smart with your choices. I wouldn’t recommend hitting the bike and primary conditioning together. If anything it would be best to hit the primary strength then bike then in a second session primary conditioning and strength accessory.
Thanks, coach. I’ll try to split that up appropriately next time. Been pretty stoked my body is recovering well to get big days in. And of course schedule is allowing me to lately. Ready to bang out tomorrow.
I haven’t been doing much of the run conditioning so I did that today (from Wednesday) instead of the bike 8 sets 200m@ 90% if 1 mile + 400m @ 100% of 1 mile PR (off an estimate @ 6:00) Consistently 1:25/400 and :46-:48 for 200 (hard to keep these @ :50 2. Dead stop Front Squat 5 Rep heavy because I misssed this last week and it looks like we are starting a progression. 185# super hard and we don’t have a great set up for this. My bar was set up on stacked plates Break Hang Snatch 2RM… Read more »
All the conditioning today…that doesn’t look like your laying off it.
Primary strength:
A. Dead stop front squats @75/80/85
B. Today’s 2rm hang snatch @100
C. Today’s 1 rm snatch @105
Strength accessory:
A. Hami curls done
Banded pull throughs done
B. Single arm db bench @30
Single arm db row @20
Second session
Bike option
301 calories (80-85 rpm)
Strength accessory
B. 22.5-25-25kg
A. 190/200/210 (not sure if I’m doing these correctly but they’re god awful. My 1RM dead stop is 335 but these suck. That 5 sec rest is a game changer)
B. 245
C. 265 (missed 275 twice)
Primary Conditioning
18:08 Rx practically did this NOT for time to avoid burning out and redlining. Could’ve pushed harder but wanted to maintain strategy and pace throughout. SDHSPU usually murder me. Did 3s all the way through with no fails. T2B did 5s first 3 rounds then 8/7. Thrusters 4s all rounds.
Post some video and we can let you know if they look good.
Assault bike conditioning: 213 total calories with about a 1 calorie roll over every set since the interval thing on the bike doesn’t stop the calories. Pushed b/w 72-75 rpm the whole time. A. 175×2 185×2 195×2 B. Started at 155 and ended at 195, got 205 for 1 but couldn’t get the second C. 195 as well, 205 was close but decided not to push it and try it again. Primary Conditioning: 16:27 Scaled to 155# and should’ve gone 135#, everything else Rx. Did T2B 10/5 each set and thrusters 8/4 each set but the break b/w the thrusters… Read more »
Don’t be scared to test yourself a little and put your hands back on the bar before you want to 🙂
That’s true! Could’ve surprised myself or learned from it. I’ll try that tomorrow more!
Strength
A. 265,270,285
B. 135-230. +5 lbs
C. 150-245. +5 lbs
Conditioning
16:08
T2b Unbroken
thrusters Set 1 unbroken. Sets 2-4 (7,5)
Hspu 6,3/ 3,3,3/ 3,3,3/ 3,2,2,2. Three fails in last set of hspu.
Lots of resting after second round.
No belt or lifters.
Those HSPU caught up on you fast!