Primary Strength Session
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss
x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps
B.
Build to today’s heavy Snatch from High Blocks – the barbell should be at mid-thigh in the starting position.
C.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 80%
Your goal should be consistency and technical perfection on each of these lifts.
D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
Followed by…
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 2 reps @ 85-88%
Primary Conditioning Session
A.
Three rounds for time of:
7 Muscle-Ups
14 Toes to Bar
21 Wall Ball Shots (30/20 lbs to 10′ Target)
Rest 5 minutes, and then…
B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
15 Burpees
Rest 5 minutes, and then…
C.
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Shoulder to Overhead (165/110 lbs)
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.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps
Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one
When the running clock reaches 10:00…
B.
Three sets of:
100-Foot Yoke Carry
immediately followed by…
100-Foot Farmers Carry
immediately followed by…
100-Foot Sandbag Carry (Bearhug)
Rest 2 minutes
Load the elements for max load. The goal is unbroken with the final feet challenging.
C.
For time:
200 Meter Sled Sprint
Rest 30 seconds then. . .
For time:
400 Meter Sandbag Carry
D.
Three sets of:
Half-Kneeling Landmine Presses x 8 reps each arm @ 2111
Rest as needed
Strict Supinated-Grip Pull-Ups x 10-12 reps
(add weight if possible)
Rest as needed
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest as needed
Assault Bike Conditioning Option
Five sets for times of:
5 Sandbag Cleans Over Shoulder (100/75 lbs)
12/10 Calorie Assault Bike
10 Sandbag Squats
12/10 Calorie Assault Bike
Rest 3 minutes
Compare to September 22, 2017.
Strength
A) Done + plus some glute activation stuff
B) Built to 240 from the blocks, another PR, this was my max snatch up until a few a weeks ago
C) Emom done at 200, felt great
D) Back squat, 275/315/335/365 followed by 350
Conditioning
A) 7:35, MU pretty apparent weakness of mine, went 7, 4+3, 3+2+2
B) 5 Rds + 35 Reps
C) 21 squat cleans + 21 s2oh, could have suffered more here
Primary Strength Session
A. Flood and activation dond
B. Build to today’s heavy Snatch from High Blocks – Up to 85%, fail 90% sooooo many times..
C. Emom Snatch without fail
D. Back squat Done
Primary Conditioning Session
A. BMU etc, 6’57.. BMU and WB unb, just break the T2B for save my grip
B.Du + burpees: 6+14 DU
C. Amrap5: Squat clean + s2o: 25 or 50 reps ^^
I do accessory this afternoon 🙂
Post some video of your snatches to se if we can help!
B) 125
C) 115
D) 175-105-210-225-215 for sets of 2
Conditioning
A) 10:26 ?
B) 6+32 ?
C) 28 c n j = 56 ?
Strength accessory
A) done ✅
B) 250 yoke
70 farmer carry
100 sandbag
C) sled with 135- no idea about the time
Sandbag 60 at 6:29
D) land mine with 35 bar with 20 ibs
Pull-ups no weight
Dips no weight
Emoticons are one of the best things invented for the internet. No words needed haha
Warm-up: thoracic and nerve glides
B. Built to 130# — mental block on 135
C. EMOM @ 110# done
D. 4@155, 3@175, 2@190, 1@200
6×2 @ 195# — hard push today
Conditioning:
Had to cut down the reps on part A due to time constraint:
3 rounds:
3 muscle ups
7 T2b
14 wall ball — finally hitting the 10′ with the 20# ball more consistently
A. 5:53
B. 5 + 38
C. 19 rounds = 38 reps
Primary strength:
A. Done
B. Snatch from mid thigh @105
C. Snatch singles @95
D. Backsquats @ 125/140/150/160
Emom @ 150
Strength accessory:
D. Half kneeling landline presses done
Strict sup grip pull ups done w/ 10lbs
Tempo dips done
Swimming: woof
Back squat
335-385-435-485
405
Primary
7:30
5 rounds
29(i think) haha
Getting ready to crush the the Liftoff tomorrow!
et after it dude!! Let us know how it goes!!
Snatch off blocks made 135# just missed 145#
Emom all 10 at 130# They felt so good and light! Felt like I had 95# on the bar ?
Back squats done – 230/235 for doubles every 3:00
Didn’t have room in gym for primary so did assault bike Conditioning. Only have 100lb sandbag so did 5 over the shoulder and 8 squats.
2:20/2:25/2:24/2:22/2:32
Great day of lifting Juli! Looking strong!
Session 2
A) 6:51
B) 6 rounds
C) 23 rounds
Snatch EMOM @ 135#
Went 9/10 (missed the second)
Happy with the consistency!!
Back squats all done
Doubles off 85%
Metcon
A. 7:27 – two rounds of wall balls unbroken. I still hate them but that’s a huge win!
B. 5 + 43. 2 DU shy of 6 rounds.
C. 27 reps
Solid day of lifting Elise!
A. Done.
B. Don’t have blocks. Don’t like stacking plates. Did singles, vut really concentrated on staying on the heels. Missed at 205, and got tosey. Called it.
C. 165
D. 275, 315, 330, 350.
D1. 87% = 345
Conditioning
1. 7:10
2. 5+42
3. 23 rds = 46 reps.
Session two
Pretty toasted before getting to the gym
Some snatch warmups
Hang snatch up to 225
Muscle up metcon: 8:37 nothing unbroken really
Strength
A. Done
B. 205 felt like I was just popping the bar out front and jumping forward underneath it. This proved itself when I started C
C. 225 w/ 3 misses made up for afterwards. Got some of them feeling good, but struggled to keep it under control.
D. 295-335-355-375-375×2(x6)
Conditioning
A. 9:24
7/3-2-2/3-2-2
14/7-7/4-4-3-3
UB
Muscle ups took everything out of my shoulders. Dubai workout yesterday didn’t help.
B. 5 round minus a burpee
Shoulders burn so bad
C. 22
Everything burned but just had no mental push.
On your snatches think about pushing the floor away and jumping straight up. This should stop you from pushing your hips forward toward the bar and bumping it out front.
A. Snatch from blocks. Built to 235. Missed 245 twice
B. EMOM at 220. No misses then hit 240 for 4 then 250 for 2.
C. Back squats: 350/405/425/450. Then doubles at 425.
D. Primary conditioning.
7:27. All mu and wall balls unbroken. 15/8-7/5-5-5 on TTB.
5rds plus 36 reps. Left calf cramped. Slower me down a bit.
27rds= 54 Reps. Wasn’t sure if we could thruster so I just squat cleaned stood up and then push jerked. That was painful.
Bro – It was 14 toes to bar
Extra cred! ✅??
I realized that after the entire workout and inputting my stuff… I was thinking to myself as I drove home.. “ya dumbass haha”
The 30# wall ball is apparently my evil nemesis. Killed me in that workout. Clearly need to work on those ? Especially compared to part b & c on conditioning. Sheesh.
Primary conditioning
Mu/ttb/wall ball 8:53 – mu and ttb unbroken, heavy wall ball got in my head after first set and rested too long. All mental.
DU/Burpee – 6 rounds + 10 DU
Sc+j – 30 Reps
Primary strength
Snatch from blocks – up to 205#
Emom – 10/10 @195#
Back Squat 4×265, 3×285, 2×305, 1×325
E3M – all at 325
You’ll be seeing a lot of that 30lb. ball. SO you will become more accustomed to it 🙂
Did the strength warm-up and sandbag tosses and broad jumps for a warm-up, not snatching for another few days still.
Back squats off 355#
All successful, didn’t feel strong but the reps were good.
Did the yoke carry with just a bar at 425
Farmers carry at 108# ea
Sandbag at 175
This was perfect!
Land mine press at 105#
Pull-ups with 35# plate
Did 12 dips every time
Hope your wrist heals soon and you can get back to lifting!
Session 1
A) done
B) 225
C) 205 lots of double attempts, kept losing it behind me, got 10 good lifts in 10 minutes out of 17 attempts
D) 315/340/360/380
365x2x2/370x2x4 (so hard)
ASO
D)
45 on bar
Slick for the rest
More legs less hips. Think about pushing the floor away and driving straight up and down. I know you have a tendency to whack your hips off of the bar 🙂
Yes Coach
Morning session: Primary strength A) done B) worked to 205 missed 185 and 195 once then got them. Happy that I got 205 from the blocks at that height C) done at 180 I’m glad we had this. It gave me a little confidence and it was good to work on being consistent with a moderately heavy weight D) 245/280/300/315 then 310 for the 6×3 Strength accessory A) done used a 30lb wall ball and threw it behind me B) subbed heavy sled drag for yoke carry 70 lb dbs with fat grips 150lbs for sandbag carry D) done 2… Read more »
Some nice adjustments to get in the strongman work.
Thanks Tino!
S1
Just rode the bike and stretched. Back has been tight all week. A little nervous about that as I’ve had spasms in the past that shut me down.
S2
Just the conditioning
7:52
5 rounds + 39 Reps
28 reps of squat clean and jerks
Some accessory
Gte it checked out dude. Hopefully its just tightness.
Lift off. 265 snatch 330 clean and jerk 176 body weight. Think I can get more but happy with those numbers since I’ve lost a lot of weight and upped my endurance training.
Will do the metcon later.
Awesome!
Garret doesn’t weigh 176lb, either. Awesome work!
A. Done
B. 250
C. 210 – no misses
D. 320/365/385/405 – 405x 2 every 2 for 12
Primary conditioning
7:28
5+28
6 in :45 then I had a call that i had to take.
So strong ?