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.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 3 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch Lift-Off + Snatch from 2″ Below the Knee
(pause for 2 seconds at 2″ below the knee on BOTH the snatch lift-off, and the snatch from below the knee)
Build to today’s heavy single.
B.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.
C.
For max reps:
185/125 lb Push Press @ 13X1
Rest 60 seconds
165/115 lb Push Press @ 13X1
Rest 60 seconds
135/95 lb Push Press @ 13X1
Rest 60 seconds
115/75 lb Push Press @ 13X1
The tempo is essential – pause for 3 seconds in the bottom of your dip position before every rep. Terminate the set if you can no longer maintain the tempo. Following the tempo as prescribed, with a 3 second pause in the bottom and a 1 second pause at the top, should result in one rep every 5 seconds.
D.
Build to today’s 3-RM Low-Bar Pause Back Squat @ 32X1
(perform these barefoot if possible – grip the floor with your toes and feel weight distributed throughout the foot during all phases of the lift)
Primary Conditioning Session
A.
Four sets of:
Row 300/250 meters
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
Rest 60 seconds
Assault Bike 20/15 Calories
50 Double Unders
15/12 Strict Handstand Push-Ups
Rest 60 seconds
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. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.
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:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed
B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
If you don’t have a partner, you can use band resistance…but you’ll get more out of this with a good partner changing the resistance as you fatigue.
C.
Three sets of:
GHD Hip Extension with Overhead “Y”
x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
Assault Bike Conditioning Option
Every 5 minutes, for 30 minutes (6 sets), for max calories:
60 seconds of Assault Bike
These are all out efforts for max calories. You have 4 minutes to recover, so go hard.
Rowing Endurance Option
Every 4 minutes, for 24 minutes (6 sets) for times:
Row 500 Meters
A.) snatch press receiving
55-65-65
Sn push press
115-145-155
2 high hang snatch
125-145-155-165
1 hang snatch
175-185-185-190
Pause snatch 2″
175-185-195-205
B.)
Push press + push jerk
250
C.) max reps
7@185
8@165
10@135
11@115
D.) Row C2b / 2:37-2:33-2:39-2:35
Bike hspu / 2:44-2:38-3:01-3:33
Did as much as I could time permitting. A) 35/45/55 75/85/95 85/90/95/100 105/110/120/125 The pause snatches were tough for me…first time doing them actually …had to deload a lot. 105/105/110f/110f/110 <<yikes? Actually had 125 loaded on from hang, then like there was no way, so took some weight off . Primary conditioning Could only get in 3 rds in d/t time :/ 3,2:50,2:45 All 2ish mins…our assault bike is old school, no way of identifying cals….do you have a guideline per chance? About how much time with sprint or certain rpm will get certain number of cals? I have just… Read more »
PM session
did the conditioning Piece and strength accessory.
forgot to write the times down before I left the box and they were rubbed off by the time I got back this morning!!
I know I kept consistent through and went unbroken all the way through.
PM Session
Primary conditioning
A. Injury Mod to
Row 300m
10 burpees
15 Russian KB swings 32kg
Rest
20 cal AB
50 DU
15 push ups
Each round around 1:30-2:00
B. Done
Assualt Bike Conditioning
34/33/33/31/31/32 = 194 total
Nice job on those assault bike intervals. Super consistent! I hope your neck feels better soon.
Session 1
Primary Strength
B. 85/105/115/135/145/155/165
C. 6/7/8/11 (killer pause)
D. 125/175/215(ended up with a 50X1 tempo so dropped down)/205
Rowing Endurance Option
2:03/2:05/2:07/2:06/2:08/2:07
Session 2
Primary Strength
A.
1: 35/40/45
2: 65/75/85
3: 90/95/100
4: 105/110/115/120
5: 120/125/135f/130f (under both attempts, just lost it)
Session 3
Primary Conditioning
Row/BBJO/C2B – 2:30/2:30/2:43/3:17
AB/DU/SHSPU- 3:00/2:58/3:12/3:35
Snatch stuff done at perscribed weights and worked up to 215 which is about 87%
Push press complex up to 245 right shoulder was a little tight so called it then
Tempo push press x 6 each round
Back squat up to 355# major improvement from last week.
Con-
Round 1
2
230
Round 2
225
250
Round 3
225
320
Round 4
240
330
Primary Strength
Openers: 12#
Rear Delt Warmup: Blue Crossover Sym Bands
A1. 45/55/55
A2. 65/75/85
A3. 95/105/115/155
A4. 125/135/145/150
A5. 155(f)x2/155×2
B. 205
C. 3/3/5/7
D. 275
A. 35/45/55
85/95/105
105/110/115/125
105/115/125/135
115/125/135/140 (These are still pretty rough for me) 140 is the highest I have been able to get.
B. Built to 185# Push Press PR!
Whoa…the 3sec. pause was no joke…I need to get better at “max reps” when I am alone…
C. 125-10 115-11 95-7 (died) 75-13
D. Built to 175# Not much…these still pretty new for me
Conditioning
26:23 with the rest (all C2B and SHSPU UB)
Congrats on the PR Ashleigh!!!
Thanks! Apparently, 6am is the time to do it! ?
-Rowing done
-3×15 hamstring curls at tempo
-pool work for 15 min
Strength A1: 35/55/65 A2: 75/85/105 A3: 105/105/115/115 A4: 125/145/145/145 A5: Build to 160 Snatches are feeling better each day! The numbers will come back
B: 175/ failed 180… I think that’s either a push press PR or ties my PR! I didn’t have it on my spreadsheet, so I would have to go back to old logs C: 10/10/10/12 – shoulders were on ?? D: got to 225 today- these make my shoulders feel like they are breaking ? Conditioning Did Wodapalooza wods 4&5 – not an awesome idea after all the shoulder work, but eh, at least I… Read more »
Well it means you’ll feel awesome come the weekend when you hit events 4&5. Awesome job on the push press pr!
Looking forward to catching up this weekend!
Yesssss!!! Can’t wait to see you!
Ooooooo Coach Tino bringing the pain today!
Prim:
Done
A)
65/89/109
179/205/225
160/170/179/189 (high hang)
189/199/214/225f
B) 250 shoulders are hurtin shut it down
C) Who created this?! Hats off to whoever the mastermind is behind this one.
Good news is I have a sweet shoulder pump, bad news is that I will not be able to lift my arms for three days!
12@185
11@165
13@135
15@115
D) 383 no nothin’
Prim condition:
26:41 (had nothin on that bike man, ate me up!)
Sub: 2:28 per work
You’ll be fine for tomorrow
Solid work buddy!
Thanks Coach, bet you smashed the conditioning when you did it!
Strength Session
A1) 75,85,95
2) 145,155,165
3) 165
4) 185,195,195,205
5) 205,210,220, 230 +5 lbs PR for 2″ below knees
B. Built up to 280
C. Skipped
D. Skipped
Condition Session
A. Rowing- 2:18, 2:27, 2:29, 2:31
Assault- 2:19, 2:26, 2:44, 2:55. Broke once on shspu and dubs.
B. Skipped
Had to cherry pick some of the workout due to work schedule.
Great job hitting 230! Solid session even though you had to cut some things short
Thanks!!
Such as life… today did not go as planned and training had to take a back seat.
All I did was knee Rehab: 6×10 single leg leg extensions at 60lbs.
Hopefully tomorrow will be a better day. I will definitely do my back squats for sure tomorrow =)
You got the most important part in
AM:
Rows, suitcase carry, partnered leg curls and Chinese planks done at work
PM:
Primary Strength:
Openers: 15# bi’s & ti’s. 5# rear delts.
A1: 75-95-105#
A2: 135-145-155#
A3: 155-155-165-165#
A4: 185-185-185-185#
A5: 195-195-195-195#
B: Up to 235# (245 miss the PP hit the PJ)
C: 185-7, 165-8, 135-11, 115-15
D: Up to 345# belted up. No shoes, no knee sleeves, low bar is weird.
Conditioning:
A: Skip. No time.
B: 6:00 w/ 110# sandbag
It will take some time to get used to but low bar is extremely beneficial for your posterior chain
Primary Strength
Done.
Done.
Receiving -45, 45, 45.
Press and OH – 135, 155, 165. I was doing 1 press + 1 ohs 3 times? Might have done that wrong?
HH – 135 145 145 145
Hang – 155, 155, 165, 175
Lift off + snatch – 175, 175, 185, 195. Actually the best snatches have felt in a long while.
PP + PJ – 250
Max Reps
185 – 10, 165 -12, 135 – 11, 115 – 15
Squat – 305
Conditioning
6:15, 13:08, 20:57, 29:22
Nice work on your snatches today. Good to see you’re feeling comfortable again.
Thanks. I’m really digging these warm ups before snatches. After surgery I think I just really need to take the extra time to get a solid warm up in.
Strength:
A) 45-55-65
95-115-125
125-145-165 (messed up and stayed every 2 min)
165-175-185-195
195-205-215failx2
B) 235
C) 185×6, 165×7, 135×10, 115×15
D) 365
Conditioning:
A) 1. 2:41-3:35
2. 2:43-3:14
3. 2:50-3:38
4. 3:04-4:01
B) 80# unbroken
Session 2
Row Endurance
= 1:39, 1:37, 1:36, 1:40, 1:39, 1:41
Invictus Gymnastics Level 2 Session 2 completed
Assault Bike Endurance
= 22-24-22-23-22-24 cal
Rotated between two different strategies:
1. 6 sec hard, 4 sec coast intervals (slightly slower but felt much easier)
2. All out and hold on (more cal but death, lol)
Legs feeling like mountains right now! Haha
A lot of conditioning today! No wonder they feel tired!
Step 1. Identify weaknesses
Step 2. Attack weaknesses
Primary strength: A. Snatch press from receiving 35# Snatch push press+ohs 65/75/85# accidentally thought these were 3 second pauses instead of 2 haha High hang snatch 65/70/75/75# Hang snatch 75# these felt much better today than last week Snatch lift off+ snatch 2″ below knee 90# B. Push press+ power jerk 115# C. Max reps push press 85# 8 reps 75# 7 reps 65# 11 reps 45# 12 reps D. Low bar tempo back squat 75# tried it out and it didn’t hurt my hips/back! I think I’ve just been scared for a little while to try so I’m happy… Read more »
Good to see your hips and back didn’t hurt. The adjustment must have worked!
Snatch Press from Receiving x 5 reps 35#
55#
75#
(just got 3) Snatch Push Press + Overhead Squat x 3 reps 95
115
135
High Hang Snatch x 2 reps 80
90
95
105
Hang Snatch x 1 rep @ 65-80%
Snatch Lift-Off + Snatch from 2″ Below the Knee 115
125
135
140
Push Press + Power Jerk 140
145
For max reps: 125 lb Push Press: 4reps 115 lb Push Press: 4 reps 95 lb Push Press: 5 reps 75 lb Push Press: 10reps (That was so hard, after the 3sec hold i double diped sometimes! )… Read more »
Solid day of work. Try your best to refrain on double dipping on the push press. Dip, pause, drive!
Strength A. 55/65/70 75/85/95 100/110/120/130 135/145/155/160 160/165/165/170 Built to 195#….barely missed 200. It’s almost there!! B. 200 C. 12 @ 135# 14 @ 115# 10 @ 95# 13 @ 75# Conditioning A. Row/C2B = 2:15/2:31/2:33/2:48 c2b unbroken on first 3, but I had to take a bit of a breath beforehand. Working on getting bigger sets of these. Bike/DU/HSPU = 2:46/3:21/3:13/3:14 really screwing up on DU! Took me two rounds to figure out I needs to ditch the leather grips during the DU and that helped a lot Extra Assault bike : 18/17/17/19/19/20 Gross. Gross. Gross. The fact that I… Read more »
Nice job on the bike! Next time that 20 cal should be your first set not last
I know! You’re right! The last 3 sets I got some company, so that helped out too