Workout of the Day
OPTIONAL MORNING SESSION
A.
Five sets of:
2-Stop Halting Snatch
(pause for 2 seconds at 2″ off the floor, and another 2 seconds at mid-patella, then snatch after the 2 seconds at the mid-patella position)
Rest as needed
B.
Every 3 minutes, for 9 minutes (3 sets):
Overhead Squat x 3 reps
*Set 1 – 85-90% of your 1-RM Snatch
*Set 2 – 95-100% of your 1-RM Snatch
*Set 3 – 105-110% of your 1-RM Snatch
C.
Three sets, not for time, of:
Chinese Rows x 5 reps @ 22X0
(make these heavy, pause two seconds between reps)
Rest as needed
Single-Arm Trap-3 Raises x 10 reps @ 2020
Rest as needed
Primary Team Training Session
A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B.
Six sets for max calories/reps of:
90 Seconds of Assault Bike for Calories
30 Seconds of Wall Ball Shots (20/12 lbs)
Rest 4 minutes
Note your scores for each set…and go hard, you get lots of rest between sets.
AM Session:
A. Built to 215#
B. Built to 275# x 3
C. Complete
Afternoon Session:
A. Hit 395# pretty easily, Barely missed 420# (PR attempt)
B. 35/15, 35/16, 33/16, 37/15, 33/16, 34/16
Morning session – I sucked
A. 155, 175 – F, 175 – F, 175, 175 – F
Missing high pull
B. 205 x 2 – missed 3rd on the way up
225
255 x 1
C. Completed
Afternoon session –
A.
175, 215, 275, 325
370, 390, 410 – failed
B. 27/15, 28/15, 28/15, 28/15, 30/15, 28/14
I felt assaulted….
Optional:
A. Up to 225, missed 235
B. Hit 295
Primary:
A. 15# back squat PR 420
B. 39/13, 40/14, 37/12, 37/13, MF/16, 37/13
A. Five sets of: 2-Stop Halting Snatch (pause for 2 seconds at 2″ off the floor, and another 2 seconds at mid-patella, then snatch after the 2 seconds at the mid-patella position) Rest as needed B. Every 3 minutes, for 9 minutes (3 sets): Overhead Squat x 3 reps *Set 1 – 85-90% of your 1-RM Snatch #138 *Set 2 – 95-100% of your 1-RM Snatch #153 *Set 3 – 105-110% of your 1-RM Snatch #163 C. Back Squat *Set 1 – 40% x 4 reps #123 *Set 2 – 50% x 3 reps #133 *Set 3 – 60-65% x… Read more »
Optional session
A. worked up to 135. my main focus was working on technique
B. 145, 165 and then 175
C. Done 🙂
Main
A. worked up to 260, and then failed at 275.
B.
27/21
27/14
27/14
28/14
27/15
26/14
The first set our group didn’t hear stop, so we did a few extra reps for the wall balls. so it shouldn’t be 21.
Did as much as I could in one session.
Optional
A.105/115/120/125/130
B.130/145/150
C. Done (16kg and 5lb)
Main
A. 105/125/155/185/210/220/230/240
B. Ran out of time:(
Slammed all into one session… Doozy
Optional:
A. 135/145/155/165/175… felt good on the pull, dropping fast thereafter
– snatch is my goat.
B. 175/195/215 – felt good. Definitely a mental push on the 215
C. Done
Main Event/Primary:
A. 135/165/205/255/285/305/315/315 – felt good, cue “tight core”
B. No assault bike available… C2 Rower instead. 33/15, 34/15, 35/15, 36/15, 34/15, 35/15
Did both sessions at 1 pm:
A. Snatches: 85/105/105/115/115 – worked on technique and finishing instead of going up in weight
B. OH Squats: 133/ 148/ 158
Wish my snatch was higher so I could have added more weight on this.
A. Back Squat:
123/ 148/ 183/ 213/ 238/ 252 (failed)/ 243/ 252 (failed)
B. Assault Bike:
26/13
23/14
22/14
22/14
23/12
21/13
Optional
A. 115 / 120 /125/ 130 / 135
B. 140 / 155 / 170- felt easy
C. Done
P.M session
A. 105/ 125/ 165 / 190/ 215 / 230 / 240f / 240f – felt really heavy today 🙁
B. 24/14, 21/9, 19/10, 19/11, 18/11, 19/12
A. Halting Snatch
85/95/105/115/120#
B. OHS- Got up to 140# on second set and had to move on to PM Workout with group
A.No time for back Squats
B.
26/10
25/13
20/10
20/10
19/8
19/8
Dropped the ball twice on last two rounds, oops
Optional
A) Stayed very light (115) and power snatched on Halting snatches. Working on position and saving my knee a bit.. It’s pretty tender…so I didn’t get to lift anything heavy today 🙁
Primary
B)
28/13
28/14
27/14
28/14
26/13
26/14
C) Chinese rows and trap 3 raises done..
Finished off with some Strict muscle ups! Excited to have these back.. haven’t done them in almost a year! Did 4 today and a bunch more from the L-seated position 🙂 My shoulders are coming back!
AM session-
A. 125, 135, 140, 145, 145
B. 165, 175, 185
C. complete (16kg KB for rows)
PM session –
A. 125, 155, 175, 205, 230, 243, 257F, 257, 263F
B. I loved this. Someone took a picture of the board with scores…
Optional:
A.145/155/165/175/185.
B.185/215/225.
C. Done.
Primary:
A. 155,185,245,255,275,305,315,320.
B. 30/20,27/15,25/15,23/15,25/15,23/13.
Optional at 9:30am:
A. 95/105/115/125/135f/135 these were a fun challenge!
B. 135/145/165
C. Done with 105# didn’t have bench to do so did bent over barbell rows, 5# for trap raises
Primary 6pm:
A. 95/115/155/180/200/215/220/225f
B. 25/11(2were not quite on target)
24/12, 24/11, 23/12, 22/12, 22/13
Did both sessions at 6pm, woot:
A. Halting Snatches
135,155,175,195,205(failed three attempts – no power in the pull today)
B. OHS
205,235,255(failed 3rd rep, really pushed shoulders, bryce also noticed my right leg internally rotating, need to figure out what’s going on with my hips)
A. Back squat
155,185,245,275,325,345,365(f),355(95%)
B. Ouchtown
34/15,30/15,29/15,25/15,26/15,29/15
Halting snatch up to 205 barely missed 225 felt slow didn’t push it
Then primary
A. Bs 425 easy then tried 455 and barely missed it, technique was off but the strength is there.
B. 30/17 24/16 30/16 31/16 30/15 32/16 cal/wb monitor turned off first 25s of 2nd interval that’s why I got 24. Still sick but managed to still get a solid session in and feel like I got more benefit out of this than laying in bed. One more night of sleeping in sweats and sweating it out and I’ll be good.
Optional session
A. 165, 185, 205, 215, 225#
B. 275, 315, 325 for 2 failed 3 rep
Primary session
A. 4@ 185, 3@ 225, 2@ 295, 1@ 335, 1@ 385, 1@405, 1@430(f), no 95+
B. 56/12, 46/12, 36/12, 34/12, 33/12, 40/12