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.
Build to today’s 1-RM Power Snatch
B.
Every 45 seconds, for 9 minutes (12 sets):
Snatch x 1 rep @ today’s 1-RM Power Snatch weight
C.
For max reps:
30 seconds of Ground to Overhead (195/125 lbs)
Rest 30 seconds
45 seconds of Ground to Overhead (145/95 lbs)
Rest 45 seconds
60 seconds of Ground to Overhead (95/65 lbs)
Rest 4 minutes, and then repeat once more.
*Males load a barbell with three 25 lb plates each side stripping one plate each time
**Females load a barbell with three 15 lb plates each side stripping one plate each time
D.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Sets 4-6 – 10 reps @ 70-72%
Rest 3 minutes between sets
Primary Conditioning Session
A.
Three rounds for time of:
20 Calorie Row
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest until the running clock reaches 12:00, and then…
B.
Three rounds for time of:
20 Toes-to-Bar
15 Box Jumps (24″/20″)
10 Overhead Squats (155/105 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.
Assault Bike Conditioning Option
Twelve sets of:
60 seconds of Assault Bike @ 10 minute Time Trial RPM Pace
Rest 30 seconds
Aerobic/Gymnastics Skills Option
Three sets for times of:
Row 500 Meters
12 Alternating Dumbbell Squat Snatches (55/35 lbs)
4 Rope Climbs (15′)
50-Foot Handstand Walk
(25-foot unbroken segments)
Run 400 Meters
Rest 4-5 minutes
Friday: D. Did Narrow grip Bench Press with the regular class and tied a PR at 185 and haven’t done it since doing a heavy bench cycle this summer, so I was happy with that. A. Three rounds for time of: 9:55 20 Calorie bike 15 T2B- all UB 10 Handstand Push-Ups- only had 5 in me after maxing out bench, so I kipped the rest. Rest until the running clock reaches 15:00, and then… B. Three rounds for time of: 11:43 20 strict dips 15 Cal ski 10 Alternating DB Power Snatch 55lbs Saturday: biceps, triceps and rear delts… Read more »
Primary Strength Session A. 1-RM Power Snatch, 90 kg B. Done @90 kg C1:93/ 63/ 43 kg – 3/10/20 reps C2: 93/ 63/ 43 kg – 5/10/21 D. Back Squat (1RM 180 kg) 5 reps @ 70% – 126 kg 3 reps @ 80% – 145 kg 1 rep @ 90% – 162,5 kg 3x3x 10 reps @ 70 % – 126 kg Primary Conditioning Session A. 04.50 B. 05.06 Happy with 90 kg PS, since my snatch is 100 kg : /.. My new back squat is 180 kg after the back problems and today it felt easy :o).… Read more »
PM Session
Lots of traveling/driving and severe lack of sleep the last couple of days so only had time and energy for the Assualt Bike conditioning
253 cals @71-73 rpm
Lucky I have a bike at home 🙂
A)125 today. (don’t feel like my explosiveness is quite back yet with snatches)
B)made 10 missed 2
C)skipped OH trying to heal wrist.
D) 180,205,235,180,185,185
-did gym wod 12.5 -thrusters and c2b in 7min.got to 16 of rd18 c2b (124) while baby cried…had to head home! Back to finish.
Only did B conditioning , time and c2b earlier … 7:10. I’m sure best done as the couplet. But figured one part better than no part.
Second session
Assault bike
213 total calories
Didn’t do the time trial, kept between 66 and 70 rpm
3×12 db snatches 50lbs
Session 1
Primary Strength
D. 195/225/255/195×30
Primary Conditioning
A. 8:10rx/8:47rx
Session 2
Primary Strength
A. Up to 130 (no hook grip, thumb still swollen)
B. Missed 3
C. 5/9/15 – 7/10/15
Primary Strength:
A: Up to 205# ✅
B: Hit 10/12 @ 205#. Then made up the 2 misses at the end.
C: 195#-5 & 4. 145#-10 & 9, 95#-18 & 18.
D: Back is still all lit up from Wednesday’s deadlifts. Will make up tomorrow AM.
Assault Bike Option: Done ✅ 244 cals. Stayed above 70rpm.
Primary Conditioning:
A: 10:19. Ohhh Deficit HSPU’s how I despise thee.
B: 9:16 (21:16 total time)
Power snatch 195 old pr was tired today I think I have a new one
Did half the snatch he’s e45sec at 195 half at 205 1 miss
G2oh
7
13
19
Back squat
done at perscribed weights. Lighter than last week…
Con
7:44
9;55
Ohs killed me
AM Session
Openers and warm ups done
A. Power snatch upto 92.5kg, borderline had no power today
B. Done, no misses
C. 7/11/19 then 7/10/19
D. BS 132.5/150/170
Then 3×10@132.5kg
Had an appt., so did what I could.
Openers done.
Power Snatch – 180, but sloppy so did snatches at 175.
Snatches – 175.
G2OH – 8/11/19, 7/10/19
Squats – 225, 315, 350, 277.
Did the assault bike.
Primary Strength Session A. 135# B. 12sets @135✅ C. 125# 5/5 95# 11/9 65# 16/22 (lost 15sec in the first ine bec the pumbers came off?) Back Squat *Set 1 – 5 reps @ 70%✅ *Set 2 – 3 reps @ 80%✅ *Set 3 – 1 rep @ 90%✅ *Sets 4-6 – 10 reps @ 70% ✅ Primary Conditioning Session A. 9:45 B. 8:58 Assault Bike Conditioning Option I did 10min for calories and average RPM, bec i missed it qhen we dis it on monday 2januaey. I got 111cal and my average was 57RPM! I have the feeeling that… Read more »
Strength
A. 225. Possible PR
B. All reps completed at 225
C1) 6,11,17
2) 7,10,14
D. 320,365,410, 1×10@320, 2×10@330
Conditioning
A. 8:45. All c2b ub. Cratered on last set of shspu. 5″ deficit.
B. 7:57. All ohs ub. Last two sets of t2b were rough.
Nice job on the 225lb. Power snatch
Primary conditioning:
A) 7:06 Defict HSPU in singles cause I didn’t want to burn out. C2b UB
B) 6:45 t2b 20/15-5/15-5 OHS UB
Michael, you were that fast with singles? that’s insane!!!!
yeah! just gotta stay on it… a lot of people knock out massive sets and then take like :15 seconds of rest between…. tortoise and the hare!… unless youre a hspu freak and can do all of them unbroken.
I’m one of those people, I did this at a 5″ inch def. All I’m saying if you could knock those out straight, bro! ??⚡️??
Gymnastics
Subbed 12 Fat Grip narrow c2b for rope climbs & 55lb kb snatches
7:18 (didn’t start timeer on run)
7:14 (1:34 run)
7:17 (1:129 run)
Openers and Activation done Hit 130# for power snatch! Then only missed 2 snatches for the every :45 seconds! Stoked about this! C. 6/9/17; 5/9.5/16 This is obviously my weakness! I get so gased. D. Squats done and felt much better than last week! A. Only had time for first part and I’m super happy that I did 2″ deficits for 30 reps. Finished at 10:44 and my pull-ups were UB besides first round. Had to force myself to stay on the bar and just kept saying “you gotta stay on if you wanna make it.” Lol. Whatever works I… Read more »
Awesome day of work and great self talk! Nice work Shely!
Pump sesh
A)225 (30# pr)
B)7/12
C)
D)275/315/350/275/275/275
Cardio sesh
A)
Massive PR! Nice Rich!
Thanks. That matched my snatch pr so I was stoked and felt good on the 45s work
Pr is coming then!
Pump Sesh 2!
A. Back Squats;
-5×315; 3×345; 1×385
-3×10 all at 335 boom!
**love me some high volume back squats, keep it coming!!!
B. Primary 2nd part (T2B, Box Jumps, OHS)
-7:42 as Rx
Primary strenght
A-C. Skipped the snatches and G2OH. Knee is better but don’t want to rush…
D. Back Squat. Felt good, but decided to just build up to about 70% and then performed 3set with 10reps (75-75-77,5kg)
Primary Conditioning Session
A. 7:15 (unbroken)
B. (Stepups/stepdown instead of boxjumps and overhead barbell walking (20meter) instead of OHS). T2B unbroken each round. 5:50
A) 245 power snatch
B) 8/12 at 245. Then did 4 singles at 225.
C) 7-13-23/ 8-12-23
D) 305×5-350×3-395×1 305x10x3
Spider man or legit?
legit
A. 230# Power Snatch for a 5# PR
B. 12 @ 205 (All power snatch. Tried it at 230 wasn’t happening. Tried 225 not happening)
C. 5 @195# – 10 @145# – 20 @95
Forgot we were supposed to do it twice
D. 280/320/360/280/285/290 (felt a lot stronger than last Friday’s back squat)
Primary Conditioning
-Row/c2b/SHSPU 10:49
-T2b/BJ/OHS – 9:54
Nice work on the power snatch pr!