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Primary Strength Session
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
Build each set to something heavy for today.
C.
Build to today’s heavy…
Snatch from 2″ Below the Knee + Snatch
(pause for 2 seconds at 2″ below the knee, then snatch; drop barbell from overhead, reset yourself and snatch from the floor)
A good goal would be to see if you can build in load to as heavy as you achieved last week.
Primary Conditioning Session
Off-Season Conditioning Option
Four rounds for time of:
30 Double-Unders
15 Power Snatch (95/65 lbs)
15 Toes-to-Bar
OR…
Granite Games Qualifier Prep Option
For time:
120 Double-Unders
60 Wall Ball Shots (30/20 lbs)
30 Burpee Box Jump-Overs (24″/20″)
15 Muscle-Ups
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.
Assault Bike Conditioning Option
Every 3 minutes, for 30 minutes (10 sets), for Max Calories:
30 seconds of Assault Bike
(these should be maximal efforts every set)
Aerobic/Gymnastics Skills Session
A.
Every 15 minutes for 45 minutes (3 sets):
1600/1200 meter Run (on TrueForm-style treadmill if possible)
3/2 Legless Rope Climbs (15′)
100-Foot Handstand Walk
3/2 Rope Climbs – with legs (15′)
B.
For completion:
10 Tuck to V-Up Complexes
followed by…
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
Primary Strength: A. 150# (70%) / 170# (80%) / 190# (90%) / 200# (95%) / 200# / 200# B. 65/70/75/80/85/90 – 5 more lbs than last week C. Worked up to 115# today (hit 120# last week) Off-Season conditioning: 9:40 **struggled w/ t2b today** R1 – 8+7 / R2 – 8+4+3 / R3 – 6+6+3 / R4 – 6+4+3+1+1 Power Snatches R1 done in 8+7 and R2-4 done in sets of 5’s Assault Bike Conditioning: 12/12/14/14/12/13/11/12/13/13 (Used StairMaster AirFit Bike) **didn’t feel that this was my best effort but I compared my results to March 21 Competition blog in which… Read more »
And you’ve also done a little more volume this week than when you were following the Comp blog. Maybe you’re a little fitter? 🙂
Primary Strength Session
A. Back Squat
*Set 1 – 5 reps @65% ✅
*Set 2 – 3 reps @ 75%✅
*Set 3 – 1 rep @ 85%✅
*Sets 4-6 – 1 rep @ 90%✅
B. 85#
C. 130# ✅ 135#❌ (last week 140#)
Primary Conditioning Session
Off-Season Conditioning Option
8:13
Aerobic/Gymnastics Skills Session
A. ✅
B.✅
Session started well, went downhill from there:
Primary Strength:
A: 257/308/336/356/363/374
Felt good so went for it: 389/400 PR, been waiting on that one forever
B: 88/99/110/121/132/143
C: this was a mess, up to 209, couldn’t keep the bar close to save my life, pretty frustrating
Off season cond: 15:30, no energy and urgency, thought I was moving quickly but apparently not :/
Gymnastics skill:
B: done
Primary Strength:
A. Back Squat
5 @ 225LBS
3 @ 255lbs
1 @ 290LBS
1 @ 300LBS
1 @ 310lbs
1 @ 320lbs
B. Muscle Snatch
85-85-90-95-100-105
C. 135lbs (hit the pause Snatch @ 145 but missed full)
Primary Conditioning:
I did this at home and couldn’t do MUs, so I did:
120 DUs
60 WBs (20lb to 9′)
30 Burpee Box Jump Over (20″)
15 C2B + 15 Ring Dips + 15 TTB
Time: 14:15
Primary Strength Session
A. Up to 375#
B. Up to 165#
C. Up to 200#
GG Conditioning – 10:26 . Need to work on BBJO technique and pace. Too many extra steps.
Assault Bike Conditioning – 134 Total Cals
Backsquats: Worked up to 82% for final 3 sets. Still getting back into this and they’re not feeling great yet.
Any good squat warm ups? In my old age, i have a much harder time getting my legs nice and warm before squats.
Muscle snatch: Worked to 155.
Snatch: Worked up to 165, then went back down because I know my feet were doing that weird thing again. Practiced at 135 for a good 15 mins.
Snatches were HARD after that metcon earlier.
Off Season Metcon: 7:25
Monster walks and shuffles
Duck walk
Bunny jumps
Crossack squats
Bear hug pause sandbag squats
Primary Strength
A. 120/135/155/3×1@165kg
B. Upto 75kg
C. 105kg
Off season Conditioning
8:49, slowed this down trying to go unbroken T2b, 3 rounds UB then 13/2 on last set
Primary
Back squat 140/160/180/2x190kg
Muscle snatch up to 70kg
Paused hang snatch below knee + snatch 80kg (+5kg) from last week ??????
Off season
Had to modify slightly and do strict t2b because the bar on rig isn’t high enough to kip/butterfly
4RFT
30 DU
15 power snatch 43kg
15 strict t2b
10.26
Forearms are toast
pm session:
one arm pull up progressions,
2 rounds of the gymnastics accessory workout, out of time. Did 30 shoulder taps per side sub for the HSwalk and all climbs were l sit legless cause my rope is 12′ tall. about 9:30 a round.
Primary Strength
A)280×5, 320×3, 350×1, 360×1, 370×1, 380×1
B)95, 105, 115, 125, 135, 140
C) 165, missed 175. I think I am bad at snatches, there for I am? Been meditating on this for over a year now. 15+ months without setting a personal record, and added 60#’s to back squat, 70# to deadlift. Anyone else been here? Send me your therapist!
Primary Conditioning
10:35. Pace feel off but kept larger sets in tact.
Assault Bike Conditioning
1-10, 2-13, 3-13, 4-14, 5-15, 6-15(got hard here), 7-13, 8-12, 9-13, 10-15. Bike felt good today. More legs than lunges( a new sensation!)
Haha as soon as you start staying back and finishing your pull then you’ll be able to apply all that strength you’ve gained.
Yes sir. Trusting the process and staying back.
A. #270, #290, #330, #345, #345, #345F
B. #185
C. #205
Off season 13:40 🙁
Strength
A. 320,365,410,415,420,F425
B. 115,135,145,155,165,170
C. 135,155,185,205,220
Conditioning
Granite games prep
10:37. Had an odd cramp in the left side of my back during dubs. Waited for it to pass then continued. Shoulder improved after muscle ups dips today.
Additional..shortly after conditioning
13,13,15,15,16,18,17,18,18,17
Next time I’d like to see 17-18 across the board on the assault bike work 🙂
A.
210×5
245×3
275×1
295x3x1
B.
95-135-155-165-175-185F
C.
210 (225F) Should start taking video
D.
offseason
10:20
Assault Bike
14-15-18-19-13-16-18-11-15-22 (161)
I suck. That was a pain journey.
Don’t worry John the assault bike will become like a little brother or sister. You learn to love them but they’re still a pain in the ass 🙂
Session two
Knee stuff
Box squats off 405
Shoulder stuff
Snatch complex: 226 squatted the one from the floor 🙁
Forgot to do muscle snatches
Pump
A)275/315/355/365/365/365
B)95/115/135/155/165/175(miss)
C)215
Condit
GG- 12:09 don’t wAnna talk about it. Too much pizza equals ? on the rings. Got to them under 8 minutes ??♂️
Few extra pounds weighing you down Rich?! ?
Helping the squat game. Hurting the gymnasty
S1
Did the assault bike from the other day
6 x 3 minutes
62/60/57/56/51/55
S2
Back Squats
345 x 5
395 x 3
425 x 1
3 x 1 @ 455
Hang Snatch 2″ + Snatch
255
Off Season
7:06
Assault bike
23, 21, 21, 20, 18, 18, 18, 18, 17, 19
193 total
Does everyone do this as an interval with :30 work and 2:30 rest, or is target time the better way to do it?
I’ve always just had it on a running clock. I don’t set any intervals on the bike.
Do you reset calories to zero each time?
Yes
primary conditioning : off-season
A.8:29rx just tried to be smooth, objective was to instantly start the next movement as soon as I was done with my last rep of the previous. snatches were 5-5-5 t2b were 8-7
Core work done
Back squat
Done at prescribed weights
Last 3 singles
385-395-410 haven’t had that much weight on my back in a while
Muscle snatch up to 125
Hang full complex up to 225 missed it first try
Then went for 235 hit the hang missed the full that to heavy for me to hit for a double still or it was today at least
GG conditioning
11:48 rx
Could definitely go faster was kinda tired from swimming yesterday. Didn’t swim whole way through open so the last 2 weeks have been hard getting back into the swing
Core work done
Swim day is the hardest day…fact 🙂
A. 275, 315, 350, 365, 375, 385 (fail…)
B. Muscle snatch up to 175
C. 220.. failed the full snatch 3 times. Super frustrating. I didn’t sleep well lastnight bc the energy level today is piss poor.
Off-season conditioning
A. Metcon: 8:01. Crappy. Took too many breaks especially with my “water break”. Was halfway done with 3:05 on the clock, fell off.
gonna do the assault bike in a little, gotta work on that weakness big time, will post scores when finished
This work was great for my mental game as well. Love it