Primary Strength Session
A.
Build to today’s heavy…
1 Pause Back Squat @ 40X1 + 2 Back Squats (no tempo prescription)
B.
Every 2 minutes, for 10 minutes (5 sets):
1 Muscle Snatch
2 Drop Snatches
3 Snatch Push Presses
Build over the course of the 5 sets to something heavy-ish for this complex.
Same as last week, try to build a little heavier.
C.
Every 2 minutes, for 14 minutes (7 sets) of:
Snatch Deadlift + Snatch from 2″ Below the Knee
Keep the snatch deadlift slow and controlled – I want to see a 3-4 second smooth ascent, paying attention to your weight distribution and positioning throughout the ascent to the hips; then back the barbell down to 2″ below the knee and pause for a count of “one one-thousand” and snatch. Build to today’s heavy over the course of the seven sets, but do not deviate from the tempo prescription.
D.
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep
Perform these with the same weight you finished with on the first portion.
Primary Conditioning Session
Two sets for times of:
40 Pull-Ups
30 GHD Sit-Ups
30 Alternating Pistols
40 Calories of Rowing
10 Single-Arm Dumbbell Push Press (100/70 lb dumbbell)
Rest 5 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.
Assault Bike Conditioning Option
Every 4 minutes, for 32 minutes (8 sets) for times:
20/15 Calories of Assault Bike
40 Double-Unders
10/5 Calories of Assault Bike
Note times for all eight sets. Allow bike monitor to roll while you do double-unders, but don’t pedal for longer than the initial 20/15…you’re finished when you hit 30/20 calories.
Aerobic/Gymnastics Skills Option
For time:
60 Calories of Assault Bike
3 Legless Rope Climbs from Seated
12 Strict Handstand Push-Ups to 6″/4″ Deficit
40 Calories of Assault Bike
3 Legless Rope Climbs
12 Strict Handstand Push-Ups to 4″/2″ Deficit
20 Calories of Assault Bike
3 Rope Climbs
12 Strict Handstand Push-Ups to 2″/0″ Deficit
AM
Strength
A. Up to 205# missed the 3rd rep at 210#
B. 65/75/85/95/105(Muscle Snatch PR)
C. 85/105/115/120/125/130(F)/130
D. Failed first made the rest
PM
Conditioning
Used 50# DB; first time doing pistols
8:36/8:54
Strength
A. 150kg
Aerobic/ gymnastics – think this was around 17:30min scaled the legless and seated climbs along with strict hspu.
Primary Strength
A. Just worked upto 100kg for 3 tempo back squats, back felt good, no pain or discomfort
Skipped the rest of the strength work
Aerobic/gymnastics skills
16:20 rxd
A. Built to 200# (91%)
B. 55/65/70/75/80
C. 85/95/100/105/110/115/120(x)
D. 115# – missed the first 3 and hit the 4th
Conditioning:
8:45/8:49
*scaled DB push press to 35#
Light day, competition tomorrow 🙂
Session 1
A. 205
B. Up to 85
C. Up to 145
Session 2
Assault bike conditioning
1:46/1:37/1:38/1:47/1:56/1:49/1:58/1:47
Good luck in the competition!
Primary strength
A)355 (hit tempo and one @365 and mentally backed out. Stoked about strength progress)
B)95/115/135/155/175
C)210
D)4 for 4
Primary conditioning
6:52/7:50 pistols took me forever. Also only had 70# db thankfully ?
AAB Conditioning. Used this as “warm up” before primary but definitely needed a few to recover.
Really rushed session
305 BS in 6 minutes
Snatch skills done
Up to 175 snatch
8:48/8:49 on conditioning. Pistols my right knee goes in, I know that’s bad. Need more mobility or lifters on
Did this hspu density. I want a baseline to see what works. I will continue doing negatives and such
Emom start at 1 rep, then 2,3 etc once you fail you move down and start over
6” 4 reps
4” 4 reps
2” 4 reps
Max reps 6 reps
I have to get better at pushing ?
Was lucky enough to be able to shadow my chiropractor for the day and learn from her so shortened session today ????
Primary Strength Session :
B. 95#
C. Built to 205# (No knee pain!!)
D. 205# -> 215#
Primary Conditioning Session :
6:51/7:49 (85# DB and Air Squats just because I didn’t want to push my knee and wanted to go through the motions for the first time in awhile) Went all 40 Pull-ups the first time and 30/10 second set.
Feeling pretty good after a chiro visit and some body work.
A) worked up to 365#
B) 95/115/135/145/165
C) worked up to 215#
D) fairly light, no misses
Primary conditioning:
6:17 and 7:30
Both sets of pull-ups unbroken and a little slow on the pistols. Haven’t done those in a while.
P.S. Those push presses were sketchy!
Also did the Assault bike/ Double under work and stayed between 2:15 and 2:41 at most.
Strength:
Ugh couldn’t open up the hips today so my back was limiting.
A: 345, there’s definitely more there
B: 65/95/115/135/145
C: 135/165/185/205(f)/ 205/215/225
D: 225/225/225/225
Missed the third rep but wasn’t having any of that so got back on it and hit it.
Conditioning:
Only 1 round because it smoked my back. Also couldn’t do pistols (because back) so did single leg squats to a 16″ box.
9:51, not really sure how I went so slow
MRI….
🙁
The thing is that this all feels like tight hips/ low back. I don’t have any tingles or shooting pain.
Doesn’t mean you don’t need an MRI. You’ve been in pain for a while now dude
Session 1 Primary Strength A. Tempo BS + 2BS – 340 (started to snake up so stopped) Assault Bike Conditioning: Goal: Stay under 2:45 Scaled DU to 20 Times: 2:27, 2:26, 2:22, 2:35, 2:40, 2:35, 2:40, 2:21 Primary Conditioning: Scaled to keep intensity 30 PU, 20 GHD SU, 30 BW Squats, 30 Cal, 75# Set 1: 6:31 (20 Butterfly PU UB – PR) Set 2: 6:25 Session 2 Primary Strength B. M Snatch + D Snatch + SPP – 95/105/115/115/115 C. Snatch DL + 2″ Below Knee Snatch – 115/125/135/145/155/165/165 D. Snatch @ 165 O/O/X/X (missed last two, fatigued shoulders… Read more »
So gymnasty!!!
I scale a lot of things to keep intensity otherwise if I try and do the RX weights or even the cardio suggestions I’m just not there yet and I wouldn’t get the proper stimulus
Don’t feel bad brother, get the right stimulus. Good work today!
Today was an odd session: still feeling out
The ankle.
3×3 backsquats at 225. Then did 4×5@185 with a controlled descent and a 4 second pause in the bottom.
10×1 snatch balance with 95lbs with 10 second hold in bottom.
5x snatch balance +5 ohs at 135
6×3 strict press at 185
Then a class metcon
Continue to be smart and ease yourself back in!
Primary Strength
A) 360. Felt great here. Barefoot today felt right
B) 95, 115, 125, 135, 145
C) Hit 165, missed 175.
D) 165. I loved this drill today. Videoing my efforts on the solo it looked like it is all starting to sink in. The drill brought some positional awareness that I very much enjoyed.
Primary Conditioning
went with 30,20,20,30,10. 75# db(heaviest i got)
6:29 first round. 7:40 second round
Solid day of work! Looks like you had fun!
Back-squat Complex: 325lbs Everything felt a little half assed today. Lots of factors. ridiculously hot this week (over 100) and we don’t have AC… so not sleeping well. Back still a little tender from the Deads on Wednesday, and dealing with a death in the family so haven’t been super active the past couple days. I feel like I could’ve gotten 10-20lbs more on a typical day. Muscle Snatch Complex: 95-115-125-135-140lbs Snatch Dead/Hang: 140-145-155-165-175-185lbs Full Snatch: 190-190-195-190-185-185-185lbs First few sets here were ok but still pretty ugly overall and just got worse from there. Called it after this. I’ll bounce… Read more »
If you have any progressions to help with imbalances in pistols let me know. Left leg is fine… can’t trust my right side. Need strength/control work.
Sending good vibes out to ya. Dont forget to breath deep from time to time. For the pistols, I got serious about ankle/hip mobility, but the two things that have helped me the most have been shin boxes(with unilateral loading, usualy KB’s) and then weighted eccentric single leg lowers from a box. stand on a 24-30″box(depending on how tall you are) hold something heavy(stay smart relative to strength), and the I will lower to a 5 second tempo. Step back up, and repeat for reps. Over time turning around becomes easier and easier, then on to the ground. If you… Read more »
Mobility mobility mobility then lots of single leg work.
I feel like my mobility has gotten a lot better but I know I need more. I just can’t control myself on the way down past a few inches.
S1
Assault Bike/Dubs
1:10
1:12
1:15
1:18
1:23
1:25
1:25
1:11
S2
Tempo Back Squat + 2
435 lbs
Snatch DL + Below Knee
255
4 x 1
255
Conditioning
5:58
6:55
I’ve always struggled with big GHD sets. I understand why these bury me. And my pistol mobility has always been limited.
Morning session: Primary strength A) worked to 305 pretty happy about how good it felt B) 65/85/95/115/125 C) worked to 185 and really wanted 200 but couldn’t get it today, next time D) done at 185, I wanted to go up in weight because this felt good but I decided to just dial in form and stay there Afternoon session: Primary conditioning – total time 22:55 8:37 and 9:18 my pistols were very slow I haven’t done any in so long but everything else was good, I was able to do my pull ups unbroken for both sets. Also had… Read more »
Solid work Parker! Have fun in Lubbock!
Thanks Tino! Cheering y’all on down here enjoy the rest of the weekend!
A. Hit 455 easy, went for 500 got the tempo squat and then got scared and didn’t attempt the other 2 reps. Maybe next time.
B. 115/125/135/145/155
C. 165/175/185/195/205/215/225
D. 225, no misses
Primary Conditioning
11:47/10:32, paced way better on second one
Assault Bike completed each round under 2:45
Strength:
Tempo squat + 2 squats
235
Stayed conservative with the hip. The tempo actually feels better than the regular squats.
Snatch complex
Worked up to 105
Snatch deadlift + snatch
Worked up to 145
Snatches @ 145
Conditioning:
9:15
Went UB on the pull ups but had a hard time with the dip and drive on that DB push press
9:52
Broke the pull ups into 3 sets but more comfortable through the push press this round
Primary strength:
A. Pause back squat +2 regular 145lb
B. Muscle/drop/snatch press complex built to 70lb
C. Snatch deadlift +snatch 2″below knee up to 105
D. Snatches @105
Bike Sesh. Working on my power output. Scaled to 15/40/5 to keep my intensity where it needs to be.
1:05/1:17/1:12/1:12/1:23/1:01/died..1:51/1:36
I am happy with this. I need work with power output and I haven’t been avoiding these. Making sure I work on my weaknesses and push myself.