Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Snatch Play Day
Take 20-25 minutes to build to today’s 1-RM Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-95%
Build based on feel and mechanics.
Primary Conditioning Session
A.
“14.4 on the Clock”
For time:
60 Calories of Rowing
50 Toes to Bar
40 Wall Ball Shots (20/14 lbs)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups
B.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
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:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 2 minutes
Rest as needed
B.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
Assault Bike Conditioning Option
“AB-10 Time Trial”
For max calories:
10 Minutes of Assault Bike
*Please note total calories achieved and average RPM for the 10 minute piece.
Compare results to January 2, 2017.
Rowing Endurance Option
For time:
Row 2000 Meters
This is a test! Crush this row and set a new PR.
Snatch 125
Jerk 165
14.4 I didn’t read this properly and stopped at 14 min, got to 13 mus. I’ve always done my mus strict and finally sort of learned how to kip on Saturday, so I was excited to get to kip them and got 3 more reps than when I did it ten days ago with class.
Assault bike; 148 cal, last time I got 144, I really wanted 150 but just didn’t have anything left.
Primary Strength
A. 170
B. 225
Primary Conditioning
19:19
Row ~ 4 min
T2B ~ went from sets of 5s to singles to keep moving
WB ~ not too bad broke up into 5 sets
PC ~ singles
C2B ~ worked on butterflying them and kip mixed in
A. 141
B. 171
C. 2 MU. Finished at 12:00 minutes then struggled with MU. Last time I did this wod finished at 13:02 & couldn’t do MU.
Did gym laps while I coached with stone 65lb.
Rainy and crappy here today… should be nice tomorrow for a sandbag carry
Evening
A.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 2 minutes
Rest as needed
Hot tub and steam room!
Assault Bike
10 mins cals – 186, 1 cal PR
Snatch
Up to 200
Split Jerks
All at 235 which is closer to 85%. Not used to going out of a rack
Conditioning
55 cal row
55 c2b
55 wall balls
55 HSPU
12:41
Sandbag carry “unbroken” just for Tino.
Extra work- done
Assault bike 10 min time trial
Average RPM 59
Total calories 121
I never did this the first time but my educated guess was 55, goal this time was 60. Almost got it.
Primary Conditioning Session A. 16:06 60cal =4min T2b 10/10/10/5/5/5/5 Wall balls 10/10/10/10 (i have no idea why i spoiled myself like this could defenately have done 20/20 ? Cleans 30×1 M.U. 10×2 Assault Bike Conditioning Option “AB-10 Time Trial” For max calories: 10 Minutes of Assault Bike January 2: 111cal @57RPM Today: 110cal (i started @58RPM, thinking i would get like this more in but i coudnt hold this pace ? Didnt know 1RPM would make such a difference after 3min i felt exausted and drop down to 55RPM could then ricover to 57 and last minute i closed ouy… Read more »
Trust yourself and embrace the pain. When it starts to get hard push yourself into the pain don’t back off and get comfortable with it
A. Worked up to 160… My hip started bothering me so I stopped B. Just did 200# for all sets… My golfer’s elbow blow up with anything heavier… C. 14.4 did 16 muscle ups in 14 mins and finished at 15:01. I’m visiting my boyfriend in Texas and I’m not used to the humidity…. So we could probably cut out some “extra” rest and finish it in the time cap ? Extra credit: 2k row… 7:51.. no idea what my old 2k is… Probably could have gone faster… By this time it was kinda late and I hadn’t eaten anything.… Read more »
Primary strength:
A. Hit 115# for the first time in about 9 months with my hip thing I’ve had going on! Almost had 120 a few times so that was awesome!
B. Split jerk 130#
Primary conditioning:
A. 20:05 stopped when I finished the cleans. I def should have dialed back reps, everything felt slow other than my row
B. Done with 60# sandbag
A. 160# hit 165# but lunged out off of knees….?? gonna get 170 next time!
B. 195/200/205/210/215/220×3
C. 11 mu at 14:00 ?Forearms were so pumped up… my best performance
Great day lifting. Not so much with the metcons…
Primary Strength:
Openers: Done ✅
A: Up to 220#(96%) ✅
B: 245-245-255-255-265-275-290#(5# PR!) ✅ Then missed 300 hundo about 5 times. Grrrrr!!
Conditioning:
A: 198 reps in 14 min. ?? Conditioning has gone down hill this whole cycle. Have yet to beat any of my previous WOD’s.
*Previous Best = 200 reps in 14:00*
B: 7:00 w/ 110# sandbag & 2 drops ✅
Take the victory, awesome work on the PR and staying within 2 reps of your best 14.4!
Thanks man! The high of the PR is superseding the low of the metcon. So it’s all good ??
AM Session
Openers and warm ups done
A. Snatch upto 110kg
B. 130kg x8
Conditioning
A. 12:19 rxd then finished on 37 cals, huge PR
B. Done
Rowing
2km TT 6:38, 6 second PR. done 10 mins after 14.4
Love seeing your progress!! Keep this up going into Friday!
Thank you and the rest of the team for the awesome program!!
Snatch up to 190 (10#pr!)
Jerk 2 each at 215, 220, 225, 230
14.4 15:37
Sandbag carry done
Yes!!!! All your hard work has paid off!! Super pumped for you!!
Thanks Tino! It felt like I finally remembered how to snatch again!
Session two
Snatches with the weightlifting class. Hit 225 in metcons and above parallel
Split jerk: did a few at 245
14.4: 12:36
2014: 183
Jan 2016: 200
Nice work Jake! Lets make sure your healthy for Fridays fun!
Doing my back exercises right now ?
Been taking care of a flu infested child since Saturday night, fingers crossed I didn’t catch it! So much hand washing, airborne, vitamins and water happening right now. I would say I stayed totally away, but when your baby is sick you give hugs, back rubs and cuddles as needed. Felt like I was coming out of zombie land today… unfocused and just out of it. A. Snatch – up to 170 in Nanos B. 205 for all sets C. 14.4- 15:53, 13 MU at 14:00. Not a lot of push but some good things… wallballs were cake (10ft target),… Read more »
Keep yourself healthy Beth! Hope the kids feel better soon!
Doing everything I can to not catch this!
I just did the same thing with my baby. ? Sounds like you’re doing the right stuff though!
A. Hit 140# and decided to stop there.
B. Stayed at 85%
15 something for conditioning. Need to conquering that barbell. 15 MU at 14 minutes.
140lbs 5lbs pr at snatch
Split jerk I got till my 95% 155 felt heavy but last week I couldn’t lift more than 135 so it was great
14.4 I got till 22 cleans last time I did I stuck at 20 wbs
2k rowing 08:40, 2 seconds more than my life time pr 08:38
Great work Elaine!
2nd day back. Been sick for a bit. Did things a bit out of order. Still not 100%
A. Finished at 11:40, and 38 cals. First year I finished at 15 cals I to the 2nd rd.
B. Snatched up to 180. Made me pretty light headed haha.
C. Did Wittman, with Noah. 11:42
D. Ladies are currently on jerks. Waiting to see if I can get them in before I have to leave.
Strength:
A) Up to 245. Kept it lighter today.
B) 8/8 300/310/310/325/330/335/340/340
Hit a PR at 340! Pretty stoked about this.
C) 14.4 for time = 11:42. Last time I did this 2014, I finished the muscle ups at 12:25 and got 30 cals on rower.
D) Done
Extra work tonight.
Well damn!! Great work dude.
Appreciate it tino! Getting excited for the season!